Did you know there is danger of children under the age of sixteen sitting in Hero’s Pose (W-sitting)? Sitting in this posture for too long or too often negatively affects the child’s growth and development process, as well as resulting in osteoarthritis in the future.
Did you know women are at a higher risk for hip dysplasia (misalignment or deformation of the hip joint)?
Did you know that it’s important to switch up your routine in yoga? Yoga is a wonderful way to prevent hip injury and preserve it for the long term; however, repeating the same routine over and over may slowly lead to injury, tears, or degeneration of the hip. Variety is important.
Brief Anatomy: The pelvic girdle provides stability by keeping the legs close to and underneath the body. Its primary purpose is to carry and transfer weight from the spine to the legs for walking, standing, running, and climbing. The pelvic girdle consists of two large pelvic bones attached to the sacrum in the back and the pubic symphysis in the front. On the lateral side of each pelvic bone is the acetabulum which connects the femur to create the hip joint.
One of the biggest joints in the body, the hip is a ball and socket joint. It’s formed where the femur meets the pelvic bone. The hip joint consists of two parts: a) the femoral head (a ball-shaped piece of bone) and b) acetabulum (a deep socket in your pelvis where the femoral head fits) designed to support weight.
The main muscles that work together to bridge the connection from the spine, through the pelvis, and onto the femur are the gluteus maximus, medius, and minimus, piriformis, hamstrings, and quadriceps, just to name a few.
Hip/Pelvis Vulnerability: The hips can become vulnerable due to lifestyle or repetitive movement. Also, if we move too far injury can occur; if we do not move far enough, then the full benefit of our yoga practice is not enjoyed. Even between bodies there is an optimum range of motion. One person may have arthritic joints while another may have very healthy joints that have never been injured. The key is to move only as far as the joint allows, whether arthritic or healthy. If movement is forced beyond that point, tearing, straining, pulling, or breaking is possible, and other joints may have to compensate. Always consult with your family physician or medical specialist before beginning yoga or any other exercise routine. He or she knows the specifics of your health.
Range of Motion Assessment: How do I know if my joints are moving in their optimum range of motion?
1. You are relaxed.
2. You can breathe.
3. The joint is moving in a direction it is designed to move in.
4. You feel no pain.
DYOGI’s Five Favorite Hip Asanas (postures): The following asanas help to improve balance, mobility, and stability by increasing the range of motion of the hips/pelvis. Be attentive to the body. Move slowly and gently when building the muscles to support the hip joints.
3-Cat & Cow
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