runnersyoga

downward-facing dog

From a position of all fours, lift the buttocks up toward the ceiling. Elongate the spine, and straighten the knees, and push the heels toward the floor as much as you can without forcing. Lift the wrists. Move the abdominal muscles in and keep them firm; drop your head toward the floor and let it hang loosely. Release after three breaths.

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triangle pose

Triangle: Stand with your feet three to 3 - 3.5' apart. Turn your left foot in 30 degrees and your right foot out 90 degrees. Be sure that your right heel is in line with the arch of your left foot. Bring your hands into a T position and take a deep inhalation. Exhale and move your pelvis toward the left as you extend your torso to the side and over your right leg. Place your right hand down on your shin and stretch your left arm vertically overhead, palm forward. Turn your head to gaze softly at your left thumb. Hold for three breaths. Release by coming back to standing and practice on the opposite side.

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tree pose

Stand with your feet parallel. Bend your right knee and place your right foot as high as possible on your left inner thigh. Press your palms together in prayer position. Hold for three breaths. Release and practice on the opposite side.

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bound angle pose

Bound Angle: Sit straight and tall. Bend your knees out to the sides and place the soles of your feet together with your feet as close to your body as possible. Lift and lengthen your spine. Relax your throat. Relax your eyes. Inhale, do nothing. Exhale, soften and release the groins. The more you can soften the groins, the more the legs will release downward. Sit quietly without straining the thighs for two to five minutes breathing evenly. To release, straighten one leg at a time.

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Poses and Stretches for the Hips

The hip joint is formed where the pelvis and the thighbone (femur) meet. The muscles that surround the hip joint are connected to several places: * the front of the spine * the hip bones * the sitting bones * the lower back * the thigh bones * the lower leg (below the knees) Underlying these muscles are smaller muscles and numerous ligaments that further stabilize the hip joint. The tilt of the pelvis is determined by how the thigh bones and the pelvis fit together. If the muscles, ligaments, or tendon that join the leg to the torso are too loose or too tight, they will affect how the pelvis rests on the thigh bones. If the muscles and ligaments around the hip joint are strong and flexible, the pelvic bones (these are the bones you rest your hand on when you put your hands on your hips) will be horizontal and symmetrical. A simple way to increase hip flexibility is to sit on the floor more often. The hip joint is capable of an enormous range of movement, none of which is encouraged by chairs. Just sitting crossed-legged rotates the thigh bones, stretches the inner thighs, and flexes the knees. For beginners that are uncomfortable on the floor at first, sit on the edge of firmly bolded blankets or on a cushion.

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