The Science of Hip Openers: A Comprehensive Guide to Stretching Your Hips
Do you ever hear the term "hip openers" in yoga and wonder what it actually means? Are we referring to the hip bone, the hip socket, the hip joint, or is it some sort of mystical concept that's as mysterious as Pandora's box?
When we talk about hip openers in yoga, what we're really referring to is external rotation of the hip joint. This movement occurs when we turn our feet and legs outwards in poses like Utkata Konasana (Goddess Pose), Virabhadrasana II (Warrior 2 Pose), Baddha Konasana (Bound Angle Pose), and Sukhasana (Easy Pose).
You might feel like your hips are opening up in these poses, but external rotation is just one aspect of hip openers. Our hip joint is a ball-and-socket joint, which means it can move in six different directions, including internal rotation, adduction, abduction, flexion, and extension. If we want to truly "open" our hips by stretching the muscles and connective tissues that surround the hip, then we need to focus on all of these hip movements, rather than just one.
Let's take a closer look at the six different types of hip openers in yoga, and some examples of poses that incorporate these movements.
1.External rotation:
This movement involves turning your thigh outward away from your body. You can achieve this in standing poses when your feet are turned away from one another, or in seated poses when one or both thighs are brought out to the side. Examples of poses that involve external rotation include Janu Sirsasana (Head-to-Knee Pose), Eka Pada Rajakapotasana (One-Legged King Pigeon Pose), and Utkata Konasana (Goddess Pose).
2.Internal rotation:
This movement is the opposite of external rotation, and involves turning your thigh inward towards your body. You can achieve this in standing and seated poses that require you to cross your legs, or in balancing poses that require you to draw your lifted leg towards your midline.
3.Adduction:
This movement refers to hip openers that draw your thigh towards the midline of your body. You might achieve this by hugging your thighs together, or by crossing your legs. Examples of poses that involve adduction include Baddha Konasana (Bound Angle Pose) and Upavistha Konasana (Wide-Angle Seated Forward Bend).
4.Abduction:
This movement is the opposite of adduction, and involves moving your thigh away from the midline of your body. You might achieve this by stepping your feet wide apart, or by positioning your knees away from one another. Examples of poses that involve abduction include Warrior 2 (Virabhadrasana II) and Trikonasana (Triangle Pose).
Flexion: This movement involves moving your thigh towards the front of your body. You can achieve this in forward bends and some inversions. Examples of poses that involve flexion include Janu Sirsasana (Head-to-Knee Pose) and Paschimottanasana (Seated Forward Bend).
Extension: This movement involves moving your thigh away from the front of your body. You can achieve this in back bends, and this stretch targets the muscles at the front of your hips. Examples of poses that involve extension include Bhujangasana (Cobra Pose) and Ustrasana (Camel Pose).
By incorporating all of these different hip movements into your yoga practice, you can help to stretch and open the muscles and connective tissues that surround your hips. So the next time you hear the term "hip openers" in yoga, remember that it's not just about external rotation – it
