Flexible and loose hips can ease back pain, give you a more agile gait and improve circulation in your legs. There are also more subtle benefit to hip openers: We hold stress and negative emotions—such as fear, guilt, and sadness—in our pelvis. For this reason alone, it’s particularly important to do poses that move “prana” – life force through that area. Students can often feel emotional after doing hip opening poses.
Benefits of the Butterfly Pose
Stretches the inner thighs, groins and knees.
Stimulates the heart and improves circulation.
Stimulates abdominal organs, ovaries, prostate gland and bladder.
Massages your internal organs and improves digestive circulation.
Helps reduces menstrual symptoms and discomfort. Soothes sciatica pain.
Consistent practice of this pose into late pregnancy is said to help ease childbirth.
Tips for the Butterfly Pose
Bend your knees and bring the soles of your feet together to touch.
Bring your heels as close to your pelvis as you can without feeling pressure or pain in your knees.
Push the outer edges of your feet firmly into the floor and wrap your hands around your feet or ankles.
Gently work your knees towards the floor.
Start to recline your torso forward keeping a straight spine, bend at the hips and keep a long and neutral spine.
After holding this pose for 1-10 minutes with long steady breaths exit by drawing your knees together and extend your legs
Benefits of the Cow Face Pose
Deep stretching of Hips, Ankles, Thighs, Shoulders, Chest, Deltoid and Triceps.
Helps with chronic knee pain.
Strengthens Spine and Abdominals.
Tips for the Cow Face Pose
Starting in a seated position, place the bent right knee on top of the bent left knee.
Try to have your knees perfectly stacked–one on the other–directly under your center (chin).
Grab your feet and pull them behind you.
Sit up with a tall spine and take long breaths.
For added benefit lift your left arm up and put your right hand behind your back to grab your fingers. This will help stretch your shoulders, chest and armpit.
Benefits of the Double Pigeon Pose
Stretches and opens the hips.
Stretches the groins.
Relieves anxiety, tension and stress.
Tips For The Double Pigeon Pose
In a seated position place your right ankle over your left knee, until you make a figure four shape with your legs.
Keep your right foot flexed and draw your right knee away from you until you feel a stretch in your right hip.
Stack your shins making them parallel and sit straight up. Keep both feet flexed.
Breathe here and walk your hands forwards and lean forwards.
Hold for 1 minute or more, and then uncross your legs to come out of the pose.
Repeat on the opposite side.