What’s pop’n diesel dolls & dudes?!?
First off, THANK YOU to all the ninjas who have been reading, sharing, & supporting my blog! I would love to continue providing quality content for all of you and I welcome any questions, comments, or ideas you may have for future posts…like this one:
Unfortunately, lack of mobility in the hips plagues our society due to prolonged bouts of sitting. This can lead to shortened hip flexors and weakened glute muscles, which can cause lower-back problems, as the back tends to “pick up the slack.”
Thankfully, practicing a few yoga poses daily can help strengthen & stretch these muscles, over time improving your hip mobility. Each of these poses can be practiced as active recovery on rest days, or as a warm-up or cool-down during your workout. I recommend holding each pose anywhere from 30 seconds to 1 minute. It should feel intense but relaxing (and definitely not painful).
Warrior II (Virabhadrasana II)
Begin by standing in a wide-legged stance with your feet wider than your hips. Turn your left toes inward and your heel out at a 45 degree angle. Turn your right foot forward so your heel aligns with the arch of your left foot. Bend your right knee and engage your left quadriceps to powerfully extend your leg. Extend your arms out to the sides so your right hand is facing forward, and your left hand straight behind you, palms facing down. Your hips should be facing towards the center. Make sure you can see the toes of your front foot.
Figure 4 Chair Pose
Start standing straight on one leg. Bend the lifted leg and place your ankle on your thigh right above your knee with the foot flexed. Raise your arms overhead as you squat into your standing leg. Lower until you feel a deep stretch in your outer hip and glutes of your raised leg.
Frog Pose (Bhekasana)
I recommend using a mat or some padding to cushion your knees for this stretch. Begin in a table-top position on your knees with your forearms on the ground. Gently begin to slide your knees out wider, driving your hips towards the ground. You can dial down the intensity of the stretch by pointing your toes in towards the center. If you need more intensity, attempt to straighten your legs more.
Begin in a modified lunge position with your back knee on the ground and the top of your foot flat on the mat. Your front leg should be bent with your leg perpendicular to the ground. Place your hands flat on the mat with your arms on the inside of your front leg. Keep driving your hips towards the ground. You should feel this stretch on the front of the hip of your extended back leg and on the inner thigh of your bent leg. To intensify the stretch, bend your elbows and place your forearms down on the mat. Maintain proper form by extending your chest forward to keep your back in a neutral position.
Cow-Face Pose (Gomukhasana)
Begin by sitting on the ground and adjusting your pelvis to a neutral position. Bend one leg so your knee points forward and the foot is positioned outside the opposite thigh. Next, stack the opposite leg on top, so your knees align and your foot is positioned outside your other leg. You can adjust the intensity of the pose by bringing your feet closer or farther away from your hips.
I hope you enjoyed this edition of Workout Wednesday!
Til next time…. Peace, ❤ & Ninja Kicks!