I’ve been doing a self-created yoga practice almost every night now for over two weeks. My goal has been to open up my hips and increase hip mobility.

I’ve been doing some heavy weight lifting lately and noticed that my body is very stiff compared to what it was in 2012 when I last lifted heavy weights. I was not able to go to parallel on the squat anymore without major form issues (eek!). I also noticed my hips hurt at the hip crease (hip flexors) during the squat, which is not suppose to happen. My range of motion on deadlift was bad in 2012 and hadn’t change. The only way I could deadlift was to do the sumo variation because my hips were too tight. I felt really old and out of shape when I picked up weights again – neither of which is true!

Did you notice I used past tense in the above paragraph? That’s because I have resolved all my issues and I am pretty confident that it is because of yoga! No more hip crease discomfort during the squat and I am squatting 110lbs already. 🙂 I can get to parallel just fine, maybe even a little below now, too. And I am, for the first time ever, using standard deadlift form with ease even at 120lbs. Yay!

Spiritually speaking, my hips tend to be where I hold energy. I have lots of stuck energy there (2nd and 3rd chakras). Yoga helps break up and move that energy. So I am killing two birds with one (yoga) stone – spiritual blocks and physical ones. 😉

I figured I would share (and document) my self-made yoga practice in case anyone would like to try it. I will warn you, if you are a beginning, some of the poses are quite intense and will most definitely need to be modified. When I first started out I was modifying like crazy. Now, though, I need it less and less. The only pose I find myself really modifying now is the side lateral bend/revolved head to knee pose. I have tight lats and lower back so I can’t go very far. Definitely not head to knee! haha

Just an FYI – I am not a yoga teacher. I’ve never even taken a yoga class – well online but that doesn’t count does it? I am a NASM certified personal trainer with a CES  (Corrective Exercise Specialist) certificate, though.

Yoga to Open Hips
Approximate time 15-20 minutes
Yoga Pose List and image source

This entire practice is done seated. You may need a block or bolster/blankets, so have them nearby.

Start in Thunderbolt pose, sitting on your knees. You can put a pillow or folded blanket under you if you need support or your quads are tight.

Put your hands together in front of your heart and tilt your chin slightly down as if you are praying. Sit and breathe for six to eight breaths. This would be the time to set an intention.

Continue to sit in Thunderbolt. Lean forward and touch your head to the floor and fold your arms along your sides. If you can’t quite reach the floor, rest your forehead on your hands or a block. Take four to five slow breaths.

Move into half pigeon. Stay in this pose for 12 breaths. Repeat on the other side. Go as low as you feel comfortable.

Slowly sit up and take butterfly pose. I do this against a wall but you don’t have to. Bring your feet in toward your groin as far as you comfortably can. Hold your feet and relax, letting your knees fall out. Stay in this pose for as long as you can, aiming for 30 breaths.

Straighten your legs and move into a forward fold/bend. Only go as far as you comfortably can. Bend your knees slightly if you have tight hamstrings. Stay in this pose for 2-3 breaths.

Move into Half Shoelace. Keep your left leg straight in front of you, foot flexed. Take the other leg and fold it over the other at the knee, putting your heel up against your left thigh. Lean forward and touch your toes or go as far forward as you comfortably can. Take about 10-12 breaths. Repeat on other side.

Now move into full Shoelace pose, meaning the knees are stacked with feet on opposite sides of your hips. Lean forward and touch your forehead to your stacked knees if you can. Stay in this pose for 12-15 breaths. You can take Eagle Arms here if you like or Cow Faced Pose, both work with Shoelace pose.

Slowly come out of the pose and lay down on your back. Take Bridge pose and hold for 6-8 breaths. Feel free to clasp your hands in the middle, under your raised hips for a nice shoulder stretch.

Slowly come out of Bridge pose and take Happy Baby. If you can’t comfortable hold onto your feet then hold onto the backs of your knees. Hold for 10-12 breaths.

Bring both knees into your chest and hold for a couple of breaths then extend one leg and flex the foot while keeping the other knee up at your chest (Winding release pose). Hold 3-4 breaths then go into Revolved Abdomen pose for a nice back stretch. Hold 8-10 breaths. Repeat on the other side.

Slowly sit up and extend legs for Revolved Head to Knee pose (modified or unmodified). Hold each side for 5-6 breaths.

Finally, take child’s pose and relax for as long as you need. If you want to go into Savasana that is okay, too.