Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

6

Chapter

The basic exercises

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


9. Basic exercises for the hips 8. Basic exercises for the hips


10. Move your straight left leg towards the right
    over the bent right leg (Figure 6.175).


11. Bend your left leg, and move it back to the central
    plane (Figure 6.176); bring the foot towards the
    floor and the knee to the left side as close as
    possible towards the floor, with the left sole of
    the foot touching the right sole (Figure 6.177).


12. Then straighten the right leg (corresponding to
    Figure 6.174), move it over the bent left leg to
    the left (corresponding to Figure 6.175).


13. Bend the right leg, move it back to the
    central plane (corresponding to Figure
    6.176); bring the foot towards the floor and
    the knee to the left side as close as possible
    towards the floor, with the soles of the feet
    together (Figure 6.177).


14. Straighten your left leg, and continue with
    point 4.


15. Perform 5–10 cycles in a continuous smooth
    movement.


16. To finish sit with both legs straight for a few
    breaths and be aware of your hips.

Hint

All variations can be practiced with your back rest-

ing against a wall.

Variations a, b, and c can also be performed sit-

ting on a chair.

Figure 6.174

Figure 6.175

Figure 6.176

Figure 6.177