- Basic exercises for the hips8. Basic exercises for the hips 8. Basic exercises for the hips8. Basic exercises for the hips
4. Exhaling, release it further towards the floor,
3–5 times.
5. To enhance the release, put your right hand on
your thigh.
6. When you reach the limit bring the right knee
a tiny bit higher, but resist this with your right
hand; maintaining your upright centered sitting
position, hold for 3 breaths; then release the leg
again as you exhale.
7. Depending on the result you may wish to
perform points 5 and 6 2–3 times.
8. Bring the right foot onto the floor; with the
knee facing the ceiling, straighten the
right leg.
9. Sit quietly for 1–2 breaths, supporting the
position with the hands on the floor.
10. Repeat points 1–8 for the left leg.
11. To finish sit with straight legs for a few breaths,
keeping your legs slightly internally rotated.
Variation b
From the starting position of variation a (Figure
6.171) slightly press the bent leg on the floor or on
a firm pillow or rolled blanket if the leg is not on the
floor. Hold for 3 breaths; after releasing, feel the
relaxation of the bent leg.
Variation c
Bend your right hip and knee, with the foot resting
on your left thigh (Figure 6.172); if this is uncom-
fortable, bring your right foot slightly over the left
thigh and rest it on a support left of the thigh (Figure
6.173); the support is the same height as the thigh,
and the right foot is relaxed.
Modify variation a, points 2–11, for this position.
Variation d
- Sit on the floor, with both hands resting on the
floor slightly behind the pelvis.
- Perform the following steps as a slow,
continuous movement.
- Bend your right knee, then release it to the
side as close as possible towards the floor; the
foot is resting on the floor close to the left leg
(Figure 6.174).
Figure 6.172
Figure 6.173
