By FEDERICA VALABREGA

Observer photos by Maryam Riazian
Federica Valabrega demonstrates the “frog pose”, or “malasana.”

 

 

If you are a runner, cyclist, climber or you simply have tight hamstrings or thigh muscles, then you might want to take a look at this exercise.

Hip opener postures can, in fact, benefit a wide range of people with similar problems. By contributing to a deeper stretch to the adductor muscles, located in the upper thigh, they release tightness throughout the legs and hips.

These poses are not only beneficial for the physically active, but they can also help lift the spirit of stress-prone people. By opening your hip, you can release a wide variety of strains on your abdomen, softening your diaphragm and contributing to an easier breathing pattern that can help you get rid of some of the toxic feelings of stress.

TIP:

Despite their benefits, hip openers require the practitioner’s best judgment.

So, if at any time during the five cycles of breath you feel like you might need a break from the posture, don’t resist your instinct. Abandon the “athlete’s mind” and stop, step back and relax in another pose.

Frog Pose or Malasana:

* Inhale, take a deep breath as you reach your arms above your head and soften your abdomen completely.
* Exhale and squat down with your knees open, keeping your feet hip-width apart and pointing slightly outward.
* Inhale and bring your palms to face each other at the level of your heart center with your thumb pointing inward to your chest.
* Exhale and try fitting your elbows inside of your knees and start applying pressure until you feel a deep, releasing feeling in your hip flexor and adductor.
* Inhale and adjust your back so that your spine is straight and your chest is open with your tailbone pointing down and head reaching up.
* Take five breath cycles and then release the posture.

Benefits:

The deep squat is invigorating for the hip flexor and adductor muscles; it’s also enhanced by the pressure applied from the elbows pushing outward to prop the knees open.

Half Pigeon or Eka Pada Rajalapotasana:

Valabrega demonstrates the “half pigeon,” or “Eka Pada Rajalapotasana.”.”

 

* Inhale, take a deep breath as you reach your arms above your head and soften your abdomen completely.
* Exhale and fold your body forward, reaching your palms to the top of the mat.
* Inhale and release your left leg back while keeping the right leg at the top of the mat.
* Exhale and bend the front leg at the knee joint and place it on the top of the mat, so that it is parallel with the mat and adjust your feet so your little toe is actively pushing on the mat surface.
* Inhale, look up and puff your chest open. Place your elbows on the mat and rest your belly on your right foot.
* Hint: Adjust the weight of your body to your left side. Avoid collapsing on your bent leg.
* Exhale and reach your palms to face each other behind your head and let them rest there.
* Take five breath cycles; then release the posture.

Valabrega demonstrates the “fire log,” or “Agnistambhasana.”

 

 

Benefits:

This posture might take awhile to adjust to and master, but is highly beneficial even for a beginner because it releases both the right gluteaus muscle and the left hip.

Fire Log Pose or Agnistambhasana:

* Inhale, take a deep breath and reach your arms above your head and release you abdomen completely.
* Exhale and sit down–crossing your legs so your shins are stacked with one on top of the other.
* Inhale and adjust your feet so they are actively pushing outward on imaginary surfaces.
* Exhale and reach your hands to clasp behind your back.
* Hint: if the posture is challenging here, do not take it a step farther!
* Inhale and look up and then gently place your belly to rest onto the crossed legs.
* Take five breath cycles; then release the posture.

Benefits:

Having the knees stacked in such a way helps release the gluteus muscles and, at the same time, takes pressure off the hip joints–enhancing a hip flexor stretch.