series of movements was developed by Aadil Palkhivala in order to utilize
all six actions of the hip which are: flexion, extension, adduction, abduction,
internal rotation, and external rotation. These six actions cover the three
major planes of hip movement and free up the hips. Free hip movement provides
a stable center which, in turn, provides better balance and posture.
sequence of movements should be performed in the order outlined here, this
is especially true with internal rotation and external rotation, and should
be held for 9 breaths.
no external hip rotation and abduction should be preformed way below maximum
range of motion and the leg should be supported by a chair or table.
Be careful with internal rotation as it might stetch the ligaments even more.
Problems (cartilage and ligament problems)
Get advice from instructor. All postures are performed on the floor
Equipment: You will need a strap, also you may
need a block and chair or multiple cushions for support.
Flexion (Supta Padangusthanasa - Hand to toe posture)
on your back with both legs bent and feet flat on floor.
and lift the right leg and place the strap over the ball of the right foot.
and slowly extend BOTH legs. (Right leg out and up and left leg along the
strap in both hands and contract the quadricepts (thigh muscles) on the exhalations
and open up the hamstrangs on the inhalations.
the leg is less than 90 degrees, press the heel of the right leg away toward
the far wall or ceiling. If the leg is 90 degrees or greater, press the heel
into the hip joint.
9 breaths, bend both legs on the exhalation and rest 3 breaths before repeating
on left side.
(Parivrtta Supta Padangusthanasa - Rotated Hand to toe posture)
This movement must be done very gently, otherwise the pelvis
becomes unstable. There are two options for doing this pose: For beginners,
the knee is bent. For, see the Morning
Routine 4th movement.
Intermediate students, straighten your knee/leg. Come into Supta
Padangusthanana (previous movement) and then place strap into left hand (if
you are using the right leg)
Directions: Place your right hand to the outer right groin and push leg
away from you.
Exhale and move the right leg to over the left shoulder or as
far as it will go without moving the right hip off the ground.
Hold the posture for 9 breaths, move back to vertical and then
exhale, bend legs and lower them to the floor.
Rest for 3 breaths before switching to the other leg.
(Parsva Supta Padagusthasana - Side hand to toe posture)
Note: Not to be done by individuals with hip replacements.
You might need a chair or cushion to support the leg.
Directions: Lie on your back, and bring your right leg to Supta Padagusthansana
(movement 1). Place your left hand on the front of your left pelvis (Anterior
Superior Illiac Spine - ASIS).
Exhaling, bring your right leg out to the right side of your
body, attempting to bring your right heel to the floor before bringing the
toes down. This means that the right kneecap should be facing the armpit and
not the floor.
Press the left frontal iliac crest (ASIS) away from the inner
right ankle as you bring the right leg down as far as it will go. This will
stretch the inner thigh muscles.
Turn your head to the left when you take your right leg out
to the right.
Hold the pose for 9 breaths, breathing deeply. (Pull the leg
toward the floor on the exhalation and imagine the inner thigh opeing on the
ihalation. Then, exhaling, bring your leg back up, release the leg, and change
Keep both keens absolutely straight throughout this pose. If
you cannot reach your right foot, use a belt, chair, or cushion (as shown
in the the figure below).
Keep your left buttock down by pressing down on the left ileum
with your left hand. In the final pose, the right arm should be perpendicular
to the spine, so do not bring the leg higher than that.
This pose is ideal for creating the flexibility to do triangle
and half moon pose.
Note: This pose must come before external rotation.
on your back, knees bent, feet on the floor so that the sitting bones and
the heels are a few inches away from each other.
step the right foot to the right, about a shin bone length away from the left
sure that the right knee is at 90 degress (this is extremely important in
keeping the knee in a stable healthy position).
bring the right knee toward the left ankle, pull the outer edge of the right
foot off the floor.
press the right thighbone into the right knee while pulling your belly away
from the pelvis.
for 9 breaths. On the inhalations, relax the buttocks.
Note: If there is no pain in the inner right knee, slowly lift the left leg and
put the left outer ankle on the outer right knee, using the left leg as a
weight to gently bring the right knee closer to the floor.
pull the flesh of your outer right knee toward your left.
this may bring the right buttock up.
it come up, and then once the knee has come down as far as it can go, slowly
release tension deep inside your hip to bring the right buttock and pelvis
internal rotation of the hip joint opens the rotators and extends the iliopsoas
(deep postural muscle). In the final pose, the right quads are facing the
in the pose for about 9 breaths. Then, very slowly, release the left leg and
put the left foot back down on the floor. Slowly lift the right knee, step
the right foot next to the left foot, and change sides.
Rotation (Supta Ardha Padmasana - Reclining Half Lotus Posture)
Caution: Do NOT perform this move if you have a hip replacement.
Make sure both knees are at 90 degrees.
Directions: Lie on your back, bend both knees, and place the outer right
thigh on the floor with the right knee at 90 degrees.
Then place the left leg on top wit the left outer ankle just
beyond the outer right knee.
The left shinebone should be directly above the right shinbone
and both thighbones should be symmetrical to the spine.
Lift your head to check that your legs are not out too far to
any one side.
Bring your mind inside the hips and press them toward your knees.
Slowly rotate both hips with your mind and, contracting the
buttocks so that your inner thighs face the ceiling, eventrually bring the
knees all the way down (it will take months or years).
The left knee should be on the floor and the right knee should
be on the left inner ankle.
Note: While doing this the lumbar spine may lift, especially you are
stiffer, so pull the pit of your abdomen strongly to create an even greater
opening inside the hip joint as well as extension of the frontal lumbar spine.
If you can reach your thighs, hold and roll them externally,
pushing the thighs away from the hips into the knees.
(Eka Pada Supta Virasana - Reclining Hero Posture with one leg)
movement extends the hips, thereby stretching the hip flexors. The movement
of extension is very rarely done in the hip joint in an average person's life
which is why most people find this pose painful and difficult to do. It is
one of the more important actions in all of asana practice.
on your back with both knees bent.
together and on the floor.
lift the right pelvis and take the right leg into Virasana.
bring the right pelvis back down.
the right shinbone and right knee into the floor.
the exhalations, bring the right leg toward the left until the right knee
touches the left ankle.
your right hand on your right heel and press the right heel toward the right
bring your mind inside your right hip and slowly push your right thighbone
into the right knee while you pull the pit of the abdomen away from the knee
to stretch the fonrt of the right groin.
the inhalations, breathe into the upper lungs, pulling the sides o fht ribs
cage into the frontal armpits while imaging the frontal thigh muscles opening
figure shows the individual on their side. You can also perform modified camel posture.