≡ Menu

Sit Like a Pretzel to Stretch Your Hips

With your left knee centred on the mat, lift your right leg up and over

With your left knee centred on the mat, lift your right leg up and over

Rob a bank and you are likely to be punished by losing your freedom of movement.
But for no greater crime than getting older, or sitting too much, or both, you can lose the freedom of movement in your hips. Even some otherwise beneficial acts, like running, cycling and playing team sports, can put you into tight-hips prison.
How do you tunnel your way out of your cell and back into a fluid walk, deeper forward bends and a quieter, calmer mind?
Here’s one place to start:
Sit on your mat with your knees bent, feet on the floor in front of you, about one foot apart.
Have a stack of chip-foam yoga blocks – or an old phone book or two – close by.
With your left hand, reach under your knees and grasp your right ankle. Pull your foot toward you until your knee lines up with the centre of your mat, and your foot rests out to the left side of your hips.

Sit on enough foam blocks (or thick books) to let both sitting bones rest equally on the height

Sit on enough foam blocks (or thick books) to let both sitting bones rest equally on the height

Then swing your left leg over your right leg.
Make sure you’re not sitting on your right foot.
Check the position of your sitting bones. If they aren’t equally weighted on the floor, put a block or book under your hips.
Add height until your sitting bones press down evenly into the support.
You will feel a stretch in your outer hip, ranging from moderate to extreme.
Stay with a moderate stretch. You should feel that you can stay seated and explore the feeling of length coming to your outer hip muscles.
If your brain feels tight and you’re just enduring the pain, add more blocks under your buttocks.
As you sit, inhale into the hip of your top leg, expanding and warming the joint. As you exhale, release and let your hip flesh sink toward the floor or blocks.
If you’re already sitting on the floor, and would welcome more stretch, fold into a slow forward bend.
Remain seated for one to five minutes.
Change sides.

Benefits: Days spent sitting at desks create tightness in our hips which restricts our movements and adds underlying tension to our minds. This simple hip opening can reverse the process. Daily practice is the key to results.

Sequence: As a stand-alone practice, do this any time you have a chance to sit down. You can watch TV or talk on the phone while giving your hips the long, patient stretching they need.
As part of a longer practice, try this pose before hip-challengers such as reversed triangle pose and reversed half-moon pose.

Ouch: If your lower knee does not reach the floor, put a block or two beneath your knees, so you can rest your calves on a firm support.
If you can’t take one leg over the other without pain, then come into the position with your right leg, but instead of crossing your left leg over, keep your left foot on the floor beside your right knee.
If you feel knee or back pain in this pose and can’t make it go away by using more blocks, stop doing it. Ask your teacher for a hip opening you can do without pain.

Comments on this entry are closed.

  • Trudie DeSanto October 23, 2011, 9:29 am

    Bookmarked this site, loved it. Have never been able to step up to my hands from downward dog..very clear instructions as to shifting my weight forward, never understood or got that instruction in a class. I’m so excited to move forward.

    • Eve October 27, 2011, 11:35 am

      Hi Trudie,
      Welcome to the site. I hope you’ll visit often – and better yet, subscribe, so you get every new post.
      I remember well the frustration of not being able to step forward, and how great it feels when you get it. Here’s to moving forward.

  • miami bikram yoga July 7, 2011, 7:13 am

    great post. i love stretching like this all the time.

  • marie shaw August 3, 2010, 4:14 pm

    hi Eve: thank-you, your site is wonderful and so are you. hope all is well, love & peace

  • Traci Skuce March 7, 2010, 10:13 am

    Yummy. I love this one.