This gentle backbend and deep hip massage is a hip mobilizer like nothing else! It’s a little complicated to get into and requires a little flexibility on the part of the giver but is so totally worth it. The benefits for the receiver with this pose include a great opening for the entire back of the leg, as well as a deep hip massage to release the glutes and hip rotators. This often has the effect of freeing the low back and easing sciatic pain. And, while working, the giver will be getting a gentle hamstring attachment massage and hip opening themselves as they perform this move. It’s win-win!
How to do the Funky Monkey Hip Mobilizer:
- Scroll down for video tutorial –
- Have your partner lie on their belly.
- Bend your partner’s knee and kneel in warrior with your down knee between their knees and your outer foot to the side of their bent knee.
- Cup the bottom of their knee with your outer hand.
- Place your inner hand on the floor on the far side of their body.
- Lift and lower their knee a few times to prep their hip and make sure you have your positioning right.
- Lift the knee, take your weight into the outer foot and the hand you have on the floor.
- Slide your down knee under their thigh/hip and sit down.
- Bend your knees to point toward their and your feet point away from the hip. (Deer Pose).
- Their leg should now be draped over yours.
- Use your top arm to forearm roll the back of the thigh and into the glutes, while simultaneously using your bottom arm to roll the calf. Do both arms at once, rolling them away from each other.
- Use your elbow to apply pressure to the fleshy aspects of their bottom. This can be a good place to move slow and spend some time.
- To exit, bend their knee and reverse your entry. Once extricated, place their straight leg gently on the floor and proceed to the other side.
Benefits: Opens the deeper hip flexors, releases the back of the hip and hamstrings, and assists the release of sciatic nerve compression. Hip Mobilizer for receiver and giver.
Cautions: Entry can be hard on the receiver’s low back, so remember to prep your partner. Getting in and out of this pose smoothly can take some practice to find the right body mechanics; be especially mindful of your own knee comfort. Practice makes perfect.
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