Flow Sequence To Happier Hips

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Yoga is known for it’s benefits in flexibility, reducing stress and relaxation, and if you are lucky enough to not have stiffness from your everyday activities, you are one of the lock ones. However if you’re not so fortunate and your tight hips are making themselves known every time you so much as walk to the grocery store, get up from your desk or getting in and out of the car — expressing themselves in the form of low back pain and muscle stiffness then taking some time to prevent further compensation from happening will make your hips a lot happier.

Tight Hips Can = Low Back Pain

Low back pain is the leading complaint in the workplace. With the invention of the chair, our bodies have to conform to an unnatural state of “sitting.” For people who sit a long time at work, the hip flexors and rotators become tight, and the gluteal muscles become weak and under active and thus this places great deal of strain on the lumbar spine. Moving on down the rabbit hole, this stress can cause the spine to change shape, increasing forward head carriage, destabilization of the postural muscles and a reduction in thoracic spine mobility.

The Joint By Joint Approach

The first thing you should notice is the joints alternate between mobility and stability. The ankle needs increased mobility, and the knee needs increased stability. As we move up the body, it becomes apparent the hip needs mobility. And so the process goes up the chain –a basic, alternating series of joints.

  • Lose ankle mobility, get knee pain
  • Lose hip mobility, get low back pain
  • Lose thoracic mobility, get neck and shoulder pain, or low back pain

Stiffness, tension and (dis)ease in the body can be debilitating. Anytime we don’t acknowledge our weakest links or confront them; we demonstrate the same behavior that caused the compensation in the first place. Carving out time every day to reduce these compensatory patterns from occurring is the first step to a pain free lifestyle and longevity in your sport and day to day activities. 

Hip Opener Series One

This sequence is designed to unwind tight hips, improve your range of motion in the spine and spiral fascia lines, improve circulation, and alleviate back pain.

Featured Corrective Yoga Pose: Locust pose and Lizard pose

Featured Yoga poses included in this series is the lizard, modified to integrate the spiral line fascia systems; as well as Locust pose at the end to encourage strengthening and lengthening of the back in extension.


* Strengthens the upper and lower back, arms and legs
* Improves mobility in the elbow joint and tissues of the forearm
* Helps to stretch the chest, shoulders and abdominals
* Prepares the body for deeper back bending
* Improves posture and counter balance using the floor as a proprioceptive tool.

Repeat this sequence once to open up the body, or repeat a few times for a corrective yoga session.

 Follow this 5min video: Video Link Here. 

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About the Author: Sarah Jamieson

Sarah Jamieson has written 155 posts on this site.

Sarah is the owner and head movement coach at Moveolution; a Vancouver based consulting company focused on the integration of movement and recovery science. Bridging the gaps between the clinical and performance fields Sarah’s passion stems from lifelong passion of Yoga, Jujitsu, and Qi Gong; which she integrates into her coaching practice. She is a full time social change maker, a ‘run-a-muker’ of everything outdoors and repeatedly engages in random acts of compassion.

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