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Hip Stretches
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Position 1.
Relaxed. All of this is done is a relaxed and isometric way. Breathe deeply and focus your attention at the dantien - that's an area a little behind and below your belly button. Nothing is forced, don't force your breath, do what "feels right." In the first position, the arms are above the head the feet are roughly shoulder-width apart. Toes point up. A point of attention should be the small of the back - we want it to be able to relax that into the ground as much as possible. Basically, if you do this routine regularly you'll find it easier over time to relax all the right parts and the small of the back will not arch up as much. This is one "symbol," of the benefits of practicing this set of stretches.
Simply allow gravity to pressurize you into the earth. As you breath in this position, you'll notice all kinds of things in your body adjusting as gravity asserts its ever present pull on your body. Some areas of "tension" are a natural result of laying like this vis a vis your body's form. Other areas are things you carry around with you all the time that cause you to expend energy needlessly - sometimes making you fatigued or even in pain when these parts of you aren't "stretched out" somehow. Most people are not aware of many of these little "tightnesses" we do habitually. With these things we needlessly fight gravity.
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Position 2.
The feet come up towards the hips, feet flat on the ground and roughly parallel. The arms come down to the sides. Hands are palms up. I guess eyes can be open or closed. Sometimes I close them but most of the time open. You can derive optical benefits from these types of activities of you consciously maintain visual awareness.
You'll notice when you come into this position is a bit easier on your back and hips, and you can breath deeper. Remember that breathing with your lower torso allows your lungs to hold much more, and it also "massages" the internal organs. When we breathe into our chest, our rib cage prevents our lungs from expanding to full potential. Relax as much as you can - you may find a high-spot behind your head. This doesn't have to be flush with the ground, but this is a good opportunity to stretch these muscles in your neck and shoulders, also.
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Position 3.
One leg comes up over the knee of the other leg. There is a spot right above your ankle that fits nice right below the other knee. In this picture the right foot is on top. The right hand is placed on the right knee. It isn't pushing the knee.
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*** *** Position 4 is position 2 again.
It goes back to position 2. We do the same stretch on both sides, and we return to this position in between. The way I normally keep track of time is to count breaths and do the same number in each position. Of course, if you feel like maintaining a pose for longer, or you go through the routine without keeping track - just make sure you aren't "rushing it." Take some time in each position to breath at least a little bit.
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Position 5.
Opposite leg - order is not important.
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*** *** Position 6
Back to this neutral position.
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Position 7
The first part of this stretch, we repeat the positions 3 & 5 by putting our leg on the opposite thigh. This time, we raise the knee toward our chest, and reach around that hamstring/knee. The goal is not to pull on the leg or support it with our hands. The picture is slightly deceiving because it looks like my foot might still be on the floor, but it is raised. Try to relax everything, breath normally, and hold that position. You want to think of it as doing the bare minimum to hold this position without holding your leg up with your hands. If it is difficult, it becomes second nature with a little practice. Just notice all the things that make it hard to breath comfortably, relax your back and neck, relax your abdomen, and raise your leg toward your chest like this.
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*** *** Position 8
"Neutral"
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Position 9
Opposite leg configuration from position 7.
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*** *** Position 10
"Neutral"
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Position 11
You can skip this stretch if time is an issue. We raise one leg toward our chest and hold the knee with both hands. The goal again is not to hold the leg in place by pulling. Notice what you need to do to breathe comfortably in this position etc without pulling your knee. You can just hold your knee with hands and let gravity hold the rest in place.
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*** *** Position 12
"Neutral"
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Position 13
Opposite leg.
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*** *** Position 14
"Neutral"
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Position 15
Raise both legs in similar fashion to positions 11 & 13.
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*** *** Position 13
"Neutral"
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Position 14
Now bring your feet together. Align your heels, ankles, and knees. Raise your hands above your head. Don't interlock your fingers.
Breath, etc.
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Position 15
Allow gravity to pull your knees down one direction. When exhaling at this position, allow gravity to stretch your hips and back. When inhaling, try not to pull the knees back up until you are finished. The upper body is relaxed. Keep the feet, ankles, and knees in line with each other.
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*** *** Position 16 is the same as position 14
"Neutral"
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Position 17
The opposite side from position 15.
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*** *** Position 18
"Neutral"
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Position 18 is the same as 2.
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Position 19 is the same as 1
Notice changes in your body by breathing for a few moments in the original stretch.
Breath naturally, notice inhalation and exhalation. Breathe deeply but don't force it.
I normally do each position twice in one session, alternating legs and returning to neutral each time. It can take from 20 minutes to 45 minutes or more.
questions? comments? laverty_patrick@yahoo.com
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Lily in her 4th of July outfit:
Rosa finally climbed on to of the train by herself:
Kristin doing something delicately
Lily looks so mature:
LOL! Maybe she was just a little tired.
???
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