Yoga instructor discloses straightforward sign of limited hip flexibility and methods to enhance it
In today's fast-paced world, it's easy to overlook the importance of maintaining flexibility and mobility, particularly in the hips. Tight hips can lead to discomfort and even injuries, and unfortunately, spending long hours sitting can exacerbate this issue. However, renowned yoga, Pilates, and barre instructor Elma Panagaki offers a series of poses to help improve hip mobility.
Elma Panagaki, a 500-hour certified instructor, has made a significant impact in the fitness world. She is the founder of the Barre Movement Training program and teaches various types of yoga, Pilates, and barre at Bay Clubs in Los Angeles. Additionally, she co-founded SIS Yoga Retreats and leads global events and retreats.
One pose that Panagaki recommends for improving hip mobility is the windshield wiper pose. To do this, sit with your back upright, knees bent, and feet flat on the floor. Use your hands for support, and slowly drop your knees to one side, then sweep over to the other, mimicking the movement of a windshield wiper. This pose can be held for 1-2 minutes.
Another pose that Panagaki suggests is the low lunge to half split. Start in a gentle low lunge, shift your hips back, straighten your front leg, and come into a half split. This pose can also be held for 1-2 minutes on each side.
The child's pose to striking cobra pose is another beneficial sequence. Begin in child's pose, slide your body forward, lift your chest, straighten your arms, roll your shoulders back, and come onto your knees with your feet pointing up. Repeat the slow, wave-like motion in this pose for 1-2 minutes to help notice the range of hip motion.
The squat to forward fold pose is another effective move for improving hip mobility. Stand with your feet slightly wider than hip-width apart, sink into a deep squat, and on exhale, straighten your legs and fold your torso forward. This pose can also be held for 1-2 minutes.
A simple way to test your hip mobility is to sit in a 'criss-cross applesauce' position on the floor. If your knees settle way up high, it might indicate tight hips. Flow back and forth between the squat and forward fold, syncing the movement with your breath, to help release tension in your hips, back, and legs.
By incorporating these poses into your routine, you can help improve your hip mobility, reduce discomfort, and prevent injuries. Remember, consistency is key, so make it a point to practice these poses regularly.
