Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

8. Basic exercises for the hips8. Basic exercises for the hips 8. Basic exercises for the hips8. Basic exercises for the hips

Variations for external and internal

rotation in different planes

Sitting variation

1. Sit on a folded blanket.


2. Bend your knees so that the soles of your feet
   come together.


3. Hold your feet or ankles with your hands, with
   your elbows straight (Figure 6.163); if you need
   help in sitting upright, use a short belt loop
   around your feet, holding the belt with your
   hands (see Chapter 7, Baddha Ko āsana).


4. Rhythmically oscillate your legs like the wings of
   a butterfly for 1–2 minutes.


5. Stay calm in the position for a few breaths.


6. Move your feet slightly away from the pelvis;
   bring your knees together, and straighten the
   legs, so that the kneecaps and the toes are
   pointing towards the ceiling.

Supine variation

1. Lie on your back with straight legs, with your
   head comfortably supported.


2. The legs are to be apart, and the feet at least two
   foot lengths apart.

Figure 6.161

Figure 6.162

Figure 6.163