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Lubricate Your Bones And Loose The Muscles On Your Back And Hips With These 6 Easy Exercises!

Unhappy joints can be a pain—reducing your range of motion, limiting your activity, and making you wince with any sudden movement. Learn how to naturally maintain joint health, by using supplements that support proper lubrication and reduce inflammation, while avoiding food sensitivities that can aggravate joint tissue.

1. Butterfly
The posture is named Badhakonasana because of the way it is carried out – both the feet tucked close to the groin, clasped tightly with the hands as though tied or bound together in a particular angle. It is also popularly known as the Butterfly Pose because of the movement of the legs during the posture, giving the appearance of a butterfly flapping its wings. The posture is also sometimes known as the Cobbler Pose as it resembles the sitting position of a cobbler at work.

2. Posture bird
 Pour all of your weight into your right foot and start to lift your torso, bringing the left leg off the floor. Keep the supporting foot’s toes spread; your weight should be evenly distributed between the big toe, little toe, and inner and outer heel, maintaining 4 points of balance. Keep the lifted leg bent in this SvargaDvijasana variation—Bird of Paradise with a bent leg.

3. Extension of the hip
The spine should be maintained in a tall position as if shoulders were aligned directly over hips. It is common to find the center of the chest caving forward due to an internal rotation and rounding of the shoulders. Maintaining an upright position will strengthen the spine while opening tight hips. Hovering the hips off of the edge of range will strengthen the quadriceps and muscles surrounding the hips. The use of a block(s) under the seat is helpful in taking the weight of the body out of the joints.

4. Bridge
Bridge can be either a restorative posture or a dynamic way to open and strengthen your body. It opens your thoracic spine (the middle and upper back) and imprints important alignment principles in your lower body that will serve you throughout your practice. Whether you are new to yoga or have been practicing for years, you can reap benefits from building a strong Bridge.

5. Rotator sitting outside
You can also try the F.A.I.R. test (in which the thigh is Flexed, Adducted, and Internally Rotated): Lie on your side with the affected leg on top. Is it painful in your hip to have the top leg bent with the knee resting on the floor in front of you.

6. Standing hip flexor
If you are standing, the hip flexors lift your leg when you step up on a stool. If you are lying flat on your back, the hip flexors can either lift your leg or lift your torso into a sit-up. In yoga, Navasana (Boat Pose) is especially good at strengthening the iliopsoas because it demands that the muscle isometrically contract to hold up the weight of the legs and torso.



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