I have been mostly focusing on my shoulders with the Yin Yoga practices I have been doing but today I decided to give my hips some love. I did a Barlates: Barre Bootcamp workout this morning and my legs were really feeling it, so I decided to give this one a try. You only hold 2 different poses but I felt them both. They are both poses that I really enjoy doing in normal yoga but I will not lie–dragon pose became very uncomfortable. I also made some of my own adjustments to it. During dragon pose, Aprille continues to move deeper in the pose as your time progresses. For the final phase of the pose, I lowered down to my forearms because that just always feels good to me and it was actually the most comfortable part of the pose progression for me. Also, for the second phase of the dragon pose, Aprille was on her fingertips. This was very uncomfortable for me so I just placed my entire palms on the floor. For the second pose, for some reason Aprille cannot do the fire log pose but that is probably the preferred way of doing that pose, so if you are able (like I am) you’ll want to have your legs in fire log. But if you aren’t, then Aprille shows a different way to have your legs crossed. Finally, you also need a thick towel folded up for your knee while in dragon pose. I have a thick padded yoga mat that I use for mat work where you are on your knees a lot and that works fine for me but holding dragon for so long actually is hard on the knees so you will want the towel to protect them.
I think this is a great practice for your hips. I had a hard time feeling the benefits but that was because I had just finished a tough workout that already made my legs feel weak. And I still feel it throughout legs so I am sure I will be sore tomorrow. But maybe this practice will at least keep my hips from getting too sore?
Yoga Snack for Hips, Hip Flexors & Psoas is 14 minutes. Equipment: a thick towel folded up.
- Dragon pose variations: kneeling lunge with back knee on towel for 2 minutes; lower fingers to floor on either side of front foot and hold for 45 seconds; move both hands to inside of front leg and hold for 45 seconds
- Child’s pose
- Repeat #1 on other side of body
- Child’s pose
- Sit cross-leg (or fire log pose), elbows on knees and lean forward (she says you can also walk your hands out further in front of you) for 2 minutes
- Repeat #5 with other leg on top for 1:30 minutes
- Sit cross-leg with hands on knees