This hip lift is an amazing pose… 1. it stretches the lower leg/calf/achilles tendon; 2. it decompresses the low back and hip increasing ease of movement and comfort… WOW! Don’t be surprised if your partner lets out a long sigh of relaxation during this pose :-).
To do the foot to thigh hip lift:
- Kneel on your inside foot.
- Place your outside foot flat on the floor.
- Place your partner’s foot on your inside thigh so that the arch is on your knee.
- Interlace your fingers and place the heels of your hands on their thigh very near the knee.
- Squeeze your elbows and hands in as you lean back, lifting their hip a little off the floor.
- Hold for a while before releasing.
- Don’t forget the other side!
Benefits: stretches sole of the foot and Achilles tendon, releases hip/low back.
Cautions: Make sure your partner’s knee and ankle are comfortable. You may need to adjust yourself closer in or further out to get the mechanics of the movement right. If it feels difficult, you are probably not close enough or too far away.
Prep for this pose with foot massage.
Counterposes: Foot Massage 🙂 and single leg postures.
This is obviously not a pose that you can achieve on your own, your partner’s counterweight is essential for the lift and decompression. However, remember the sensation of the pose and bring it into your next bridge pose. As you lift into your bridge pose, reach the knees one direction and the chest the other direction. Think of stretching your low back. Don’t use your glutes much at all. This will bring you into the sensation of a milder version of the Hip Lift and is very relaxing!
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