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HW: Special Cases
The pose I chose to focus on is Gomukhasana legs for tight hips.
For proper alignment in this pose begin seated, bend your right leg and move it across the left thigh, right toes pointing to the side. Bend left leg so toes are pointed to right side. Right knee is stacked over left knee. For a deeper pose, bring feet outward, away from the hips. If that’s too much, move feet back toward hips. Hands can rest on floor beside your hips, slightly behind, in front of you, or in a bind behind your back.
For really tight hips, when knees are high above the hips in a seated pose, it’s best to modify by sitting on blankets, pillows, or a block until your hips are elevated. If your knees are uncomfortable, you could place a bolster or blanket under your knee for support.
One variation is to add a spinal twist. If left leg is on top, twist to the left on an exhale, hands in prayer at chest, right elbow gently pressing in to left leg.
Supta Gomukhasana is a good modification to relieve tension in hips and back. Laying on your back, hug your knees in to your chest for a breath or so. Cross your right knee over left, feet point out to the sides. Grab hold of outer edge of feet, keeping knees stacked and feet flexed. Bend elbows, gently pulling feet downward for a deeper stretch. Repeat on other side.
Gomukhasana should be held at least 5 minutes to really release tension in hips. If you can, follow up with another 5 mins in deeper position as you inhale, lengthen spine and exhale fold forward, hands on floor in front of you. Can include massage/chops for hips and lower back to loosen up muscles further. Don’t forget to do the other side to keep your body balanced.
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2 Replies
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Lovely! I like that you suggest 5 minutes for this pose. I find extending the time provides so many benefits to deepen into, relax, and open. 💖🌟
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Thank you! ❤️
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