Yoga instructor disclosed the most conspicuous sign of restricted hip flexibility after being inquired about methods to assess and enhance it.
Elma Panagaki is a highly-certified yoga, Pilates, and barre instructor, making waves in the fitness world with her focus on hip mobility. With over 500 hours of training, she leads classes at Bay Clubs in Los Angeles, helping individuals loosen tight areas, improve posture, and reduce the risk of injury.
Sitting for extended periods can lead to tightness and immobility in the hips, which can cause discomfort and other injuries. Recognising this issue, Panagaki offers a variety of exercises designed to improve hip mobility.
One such exercise is the squat to forward fold. To perform this move, one should stand with their feet slightly wider than hip-width apart and their toes turned out. As they inhale, they sink into a deep squat, and on their exhale, straighten their legs and fold their torso forward, so their head is pointing down. They should flow back and forth between these two positions, syncing the movement with their breath, letting their hips, back, and legs release tension with each move.
Another exercise is the deep squat, where one steps their feet wider than hips, turns out their toes, lowers into a squat, brings their hands together at their heart, and lets their elbows gently push their knees apart. This can also test hip mobility.
In addition to her classes, Panagaki has multiple publications and leads global events and retreats. She is also the founder of the Barre Movement Training program and co-founder of SIS Yoga Retreats.
However, it's worth noting that Kathryn Budig, another yoga instructor known for her insights on hip mobility and resolving hip tightness, is also a prominent figure at Bay Clubs in Los Angeles.
A quick way to test hip mobility is to sit in a 'criss-cross applesauce' position and notice where the knees settle. For a more detailed assessment, Panagaki recommends exercises like the windshield wiper pose, where an individual sits with their back upright, knees bent, and feet flat on the floor, placing their hands behind them for support, and then slowly drops both knees to one side and sweeps them over to the other side.
Another exercise is the low lunge to half split, where one starts by kneeling with their right foot forward and their left knee and shin on the mat, then shifts their hips back and straightens their front right leg to feel a stretch in their hamstring, coming into a half split. They should then inhale into the lunge again, then exhale as they fold into a half split.
Lastly, in the child's pose to striking cobra pose, one kneels on the floor and comes into child's pose, then on an inhale, slides their body forward, lifts their chest, straightens their arms, and rolls their shoulders back, coming onto their knees and pointing their feet up. On an exhale, they should glide their hips back into child's pose and repeat the slow, wave-like motion.
By focusing on hip mobility, Elma Panagaki is helping individuals lead healthier, more active lives. Whether you're a seasoned yogi or new to the practice, her classes offer something for everyone.
