6 exercises to free your hips and meditate comfortably
6 exercises to free your hips and meditate comfortably
A posture without tensions makes meditation easier. These exercises will help you free pelvis and hips, and you will enjoy the practice more.
A posture without tensions makes meditation easier. These exercises will help you free pelvis and hips, and you will enjoy the practice more.
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1. Improves the mobility of the pelvis
* Sit on the edge of a chair, rest your feet on the floor, well aligned with your knees.
* Move your pelvis back and forth letting your head move naturally, without fixing it.
* Watch how you breathe: do you inhale or exhale when the pelvis goes forward? And when is it going backwards? Feel how your column moves. Keep your shoulders and arms relaxed.
* As you swing the pelvis, try to find a good balance in the head, neck and chest. Feel how the movement travels throughout your entire column.
2. To make the hip more flexible
* This exercise stretches the rotator muscles. You can do it on the floor or in bed.
* Bend your right leg by dragging it upwards, beyond 90 °, as in the photo. Do not force.
* Stay in this position, turn your head to that side, without lifting it.
* Make micromotions of the pelvis, almost imperceptible, and focus on your internal sensations. Do it for several breaths.
* Drag the leg until it returns to the starting position and is stretched. It is important that you slide your leg and not take your foot off the ground.
* Switch to the other leg, turning the head to the other side and repeating the previous sequence.
* The best time to do this exercise is when you get up or go to bed.
3. Pelvis forward and backward
* Lie on your stomach as in the photo and place a tennis ball just below the upper anterior iliac spine (the bone that protrudes from the pelvis in front, below the waist).
* Stay in that position for several breaths, relaxing.
* Performs micromotions of the pelvis back and forth, maintaining contact with the ball. Rest and switch to the other leg.
* Now with knee flexion: from the initial position, bend the knee, maintaining contact with the ball. Keep the knee bent several respiratory cycles.
* Stretch your leg without dropping your knee or losing contact with the ball, until you touch the ground again. Perform the sequence several times. Change your leg
4. Flex the legs from behind
* Sit with your back and head resting on the wall, with your legs straight.
* The key in this stretch to keep the back of the thigh flexible is that you relax your neck and back, and keep your hip against the wall.
* From the initial position, mobilize the ankle in flexion and extension several times. First one side and then the other.
* As a variant you can put a tennis ball right in the hamstrings (the bones of the pelvis that rest on the floor when sitting in this posture), first on one leg and then on the other. It will help you stretch and bring awareness to that area.
* Mobilize from this position the ankle in flexion and extension, several times. When you finish, remove the ball and perform this same exercise with the other side of the pelvis.
5. Extends the adductors well
* Sit on the floor, with the base of the pelvis against the wall. Rest your hands face down on the floor or on your thighs.
* Slide one leg along the wall, opening it as much as you can; You are doing an external rotation. Then go back to the center.
* The movement must be as slow as possible and from the deep rotators: it leaves the inside of the hip. Do not compensate with the muscles of the thighs. The other leg does nothing, it is just a great support.
* Take your leg against your chest to rest and repeat with the other leg.
* When finished, roll aside and stay in that position for several seconds. Then stand up, walk and see how you feel.
* The rotational movement of the legs should leave the hip, not the foot.
6. To relax the English
* Stand on your back, with your legs bent and your feet on the floor.
* Drop your knees to the sides without taking your feet off the ground and putting the plants together.
* If you feel discomfort in this position, or feel that you throw a lot, put pillows under your knees, as many as you need, so you can relax the English; every time the air goes out, sink into the pillows.
* You can stay in this position for several minutes; After that time, stay aside for a couple of minutes before getting up.
* Practice this exercise as many times as possible. If you find it easier, you can do it in bed.
* Bring attention to the knees and do not push with your back or bow.
How to sit to meditate
* The more difficulties you have to sit cross-legged, the higher the cushion must be so that you have support from the pelvis.
* After inspiring and exhaling, there is a pause: use it to leave you, the tissues will release and gradually stretch. Focus on the moment itself.
* Do not rectify the curvature of the spine in a conscious way. Look for its lengthening from your ears and from the bones of the pelvis that contact the ground.
* Look for elegance and softness in your postural attitude. Relax the expression of the face.
If you can, alternate the leg that is up to avoid creating greater imbalances in the pelvis.
IMPROVE YOUR POSITION AND SIT TO MEDITATE WITHOUT RIGIDITY
Do you want to meditate without rigidity? With these exercises you can.
In the West we have stopped throwing ourselves to perform activities in it. Since we were little, we sit in chairs and forget the natural way of sitting: on the floor, with our legs crossed. Then, when we want to retake it, our limitations no longer allow us.
Spending so many hours in chairs causes the hip to lose mobility and shortens the posterior musculature. Stress, in turn, creates a continuous flexion of the trunk and neck that reduces our ability to extend and straighten.
As adults, these physical limitations and mental stiffness prevent or hinder many tasks. Among them, meditate: we find it almost impossible to start because we cannot sit down.
RECOVER YOUR BODY AWARENESS
To recover the ease, I propose some body awareness exercises that will reveal your limitations and help you to release them.
Start by feeling. As Zen teachers say, "sit and feel." It starts there, but we will reverse the order: first sit down and discover the parts of your body that seem to be made of plaster, the limitations, the pains. Write it down in a notebook and respect it. Then, sit in different activities of your daily life: when walking, standing, sitting in a chair.
Where do you put tension. All this will give you information about your shortening and limitations and where you put unnecessary tension. Because those activities are what shape our structure.
Go to the ground. Now, sit as you can on the floor to meditate and explore what your breathing is like, in what areas the notes and in which not; Check your back, knees, feet, hands, neck. And again, write it down and memorize it so you can later feel your progression.
Breathe and let yourself fall. In that same position, take a deep breath and let yourself fall. Stay there as if you could not more, and feel how your whole body is. From that place, take a deep breath again.
Hit your best posture. Go back to the best posture
1. Improves the mobility of the pelvis
* Sit on the edge of a chair, rest your feet on the floor, well aligned with your knees.
* Move your pelvis back and forth letting your head move naturally, without fixing it.
* Watch how you breathe: do you inhale or exhale when the pelvis goes forward? And when is it going backwards? Feel how your column moves. Keep your shoulders and arms relaxed.
* As you swing the pelvis, try to find a good balance in the head, neck and chest. Feel how the movement travels throughout your entire column.
2. To make the hip more flexible
* This exercise stretches the rotator muscles. You can do it on the floor or in bed.
* Bend your right leg by dragging it upwards, beyond 90 °, as in the photo. Do not force.
* Stay in this position, turn your head to that side, without lifting it.
* Make micromotions of the pelvis, almost imperceptible, and focus on your internal sensations. Do it for several breaths.
* Drag the leg until it returns to the starting position and is stretched. It is important that you slide your leg and not take your foot off the ground.
* Switch to the other leg, turning the head to the other side and repeating the previous sequence.
* The best time to do this exercise is when you get up or go to bed.
3. Pelvis forward and backward
* Lie on your stomach as in the photo and place a tennis ball just below the upper anterior iliac spine (the bone that protrudes from the pelvis in front, below the waist).
* Stay in that position for several breaths, relaxing.
* Performs micromotions of the pelvis back and forth, maintaining contact with the ball. Rest and switch to the other leg.
* Now with knee flexion: from the initial position, bend the knee, maintaining contact with the ball. Keep the knee bent several respiratory cycles.
* Stretch your leg without dropping your knee or losing contact with the ball, until you touch the ground again. Perform the sequence several times. Change your leg
4. Flex the legs from behind
* Sit with your back and head resting on the wall, with your legs straight.
* The key in this stretch to keep the back of the thigh flexible is that you relax your neck and back, and keep your hip against the wall.
* From the initial position, mobilize the ankle in flexion and extension several times. First one side and then the other.
* As a variant you can put a tennis ball right in the hamstrings (the bones of the pelvis that rest on the floor when sitting in this posture), first on one leg and then on the other. It will help you stretch and bring awareness to that area.
* Mobilize from this position the ankle in flexion and extension, several times. When you finish, remove the ball and perform this same exercise with the other side of the pelvis.
5. Extends the adductors well
* Sit on the floor, with the base of the pelvis against the wall. Rest your hands face down on the floor or on your thighs.
* Slide one leg along the wall, opening it as much as you can; You are doing an external rotation. Then go back to the center.
* The movement must be as slow as possible and from the deep rotators: it leaves the inside of the hip. Do not compensate with the muscles of the thighs. The other leg does nothing, it is just a great support.
* Take your leg against your chest to rest and repeat with the other leg.
* When finished, roll aside and stay in that position for several seconds. Then stand up, walk and see how you feel.
* The rotational movement of the legs should leave the hip, not the foot.
6. To relax the English
* Stand on your back, with your legs bent and your feet on the floor.
* Drop your knees to the sides without taking your feet off the ground and putting the plants together.
* If you feel discomfort in this position, or feel that you throw a lot, put pillows under your knees, as many as you need, so you can relax the English; every time the air goes out, sink into the pillows.
* You can stay in this position for several minutes; After that time, stay aside for a couple of minutes before getting up.
* Practice this exercise as many times as possible. If you find it easier, you can do it in bed.
* Bring attention to the knees and do not push with your back or bow.
How to sit to meditate
* The more difficulties you have to sit cross-legged, the higher the cushion must be so that you have support from the pelvis.
* After inspiring and exhaling, there is a pause: use it to leave you, the tissues will release and gradually stretch. Focus on the moment itself.
* Do not rectify the curvature of the spine in a conscious way. Look for its lengthening from your ears and from the bones of the pelvis that contact the ground.
* Look for elegance and softness in your postural attitude. Relax the expression of the face.
If you can, alternate the leg that is up to avoid creating greater imbalances in the pelvis.
IMPROVE YOUR POSITION AND SIT TO MEDITATE WITHOUT RIGIDITY
Do you want to meditate without rigidity? With these exercises you can.
In the West we have stopped throwing ourselves to perform activities in it. Since we were little, we sit in chairs and forget the natural way of sitting: on the floor, with our legs crossed. Then, when we want to retake it, our limitations no longer allow us.
Spending so many hours in chairs causes the hip to lose mobility and shortens the posterior musculature. Stress, in turn, creates a continuous flexion of the trunk and neck that reduces our ability to extend and straighten.
As adults, these physical limitations and mental stiffness prevent or hinder many tasks. Among them, meditate: we find it almost impossible to start because we cannot sit down.
RECOVER YOUR BODY AWARENESS
To recover the ease, I propose some body awareness exercises that will reveal your limitations and help you to release them.
Start by feeling. As Zen teachers say, "sit and feel." It starts there, but we will reverse the order: first sit down and discover the parts of your body that seem to be made of plaster, the limitations, the pains. Write it down in a notebook and respect it. Then, sit in different activities of your daily life: when walking, standing, sitting in a chair.
Where do you put tension. All this will give you information about your shortening and limitations and where you put unnecessary tension. Because those activities are what shape our structure.
Go to the ground. Now, sit as you can on the floor to meditate and explore what your breathing is like, in what areas the notes and in which not; Check your back, knees, feet, hands, neck. And again, write it down and memorize it so you can later feel your progression.
Breathe and let yourself fall. In that same position, take a deep breath and let yourself fall. Stay there as if you could not more, and feel how your whole body is. From that place, take a deep breath again.
Hit your best posture. Go back to the best posture
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