Ive been doing Rodney Yeh’s “yoga for athletes” about 3 times a week for the last 4 months. At what rate can I expect to get some greater flexibility in my hips?
Overall all yoga has loosened up my joints but my IT band, hip flexors and hip sockets are a mess. Is there hope before injury from other sports related activities?
Flexibility’s a tricky thing compared to the other components of fitness, because it often takes so long to see results. With weight training people usually can begin feeling stronger within a few weeks, looking better after two months. With cardio training results can be felt in as little as two weeks. But flexibility? It can take months of consistent training, and that can get discouraging. In my experience the genetic/biomechanical differences from individual to individual are much more obvious in this area than cardio or strength training.
I usually run students through a short sequence of hip openers in all my class levels. I’m not familiar with Yee’s video so he might do something similar or better. But here’s mine:
Runner’s lunge
Crescent
From Crescent: bend forward at the waist and move the arms to the inside of the lead leg. If the forearms can’t rest comfortably on the floor then rest them on props. From this position the stretch in the hip of the lead leg can be increased by rolling onto the outside edge of the lead foot.
From this last position straighten slowly into the lead knee, let the toes of the lead foot rise up. Keeping the knee straight bend forward at the waist into a modified Bound Angle Pose.
If your range of motion allows it you can begin to extend the straight lead leg further out, working towards Hanumanasana (splits). Again, props like blocks always help during the intermediary stages here.
Hope this helps.
Orion
Very technical and helpful Orion, thanks
I have the same problem. My hips are my one spot that’s stiff, while everywhere else I’m as flexible as can be.
The only way I’ve improved is by doing poses that work my hips. Simple as that sounds, it really is the best way. Work on what needs work.
There are a handful of poses that work, and generally the harder a specific pose is the better. My reasoning is that if a pose is really tough it’s locating a spot that needs work.
Pigeon pose is really hard for me so I do it often, and have noticed definite improvement over time. Also, I recently overexerted and now have to work thru some hip pain so remain conscience of your limits and make sure you rest your body when it tells you to.
Peace.