This Hip Swing is awesome! Just ask my client, Z (that’s her in the video and pics with the rainbow pants!). Z has a history of low back pain and this is one of the Thai Yoga Massage poses that made a huge difference in beginning to really keep that pain at bay. We worked with opening up her hips, first the glutes and rotators, then into the deep hip flexors and stretching the pelvic floor. In yoga classes, we worked with building core strength and awareness, especially with mula bhanda, and hip opening poses like pigeon and supta baddha konasana. As well, she began to incorporate more walking into her routine, being sure that her glutes were firing properly. I am happy to report that all this has helped significantly with her pain.
How to do the Hip Swing:
- With your partner lying on their back, lift their leg and bend the knee.
- Turn toward your partner’s face and step into a lunge.
- Place their foot in your hip crease (where your belly and thigh come together) and let their knee roll out to the side.
- Send your hips forward, then back. Repeat as many times as you like.
- When you are done, hold their foot, step back and lay the leg gently on the mat.
Benefits: Releases hip tension, stretches the pelvic floor.
Cautions: Be mindful of the comfort of both the giver and the receiver’s knees.
To explore this movement on your own, lie on your back and bend one knee in toward your shoulder. Hold onto the knee and pull it in toward your shoulder, then push it away, swinging in the hip. Let the leg be as relaxed as possible here and use the arm to do the work. Ah, so nice!
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