Relief Effort
Tight hips are a big cause of back pain. Open them up with this sequence and feel your pain disappear.
By Andrea Ferretti, sequence by Baron Baptiste
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If you take a class with yoga teacher Baron Baptiste, you'll invariably practice something he calls Double Pigeon, a pose that's alternatively known as Ankle-to-Knee Pose, Square Pose, or Firelog. Whatever its moniker, it always stretches the outer hips intensely, particularly the piriformis, often the main culprit in sciatic pain. What's behind Baptiste's consistent focus on outer hip openers? Since the legs and the spine connect to the pelvis, he likens the hips to the central station of the body. "I think of the hips as the mother of all movement," he says. "When they're open, you'll be much more mobile both above and below them."
This vinyasa sequence focuses on the outer hips but also stretches the hip flexors, quadriceps, and inner groins for a well-rounded practice. Baptiste recommends holding the poses longer than usual and using your breath to soften and release the pelvic area. He also suggests letting go of your idea of what a pose should look or feel like. Back off if you sense yourself pushing too hard or going too far. "It's more important to show up and do these poses consistently," he says. "Be the tortoise, not the hare. Slow and steady always wins the race. "
Home Sequence
Before You Begin
Invocation and Breathing
Chant Om 3 to 6 times. Then establish a deep, audible pattern of Ujjayi breathing. Inhale for five counts and exhale for five counts. Remember to maintain this steady, even breath as you begin to move through the sequence.
Sun Salutations
Do 3 to 6 Sun Salutations of your choice to warm up your hips and build heat in your body. Then begin the featured sequence.
Legs-Up-the-Wall
After Purvottanasana (Upward Plank Pose), practice Viparita Karani (Legs-up-the-Wall Pose) for 3 to 5 minutes to reverse the circulation and rejuvenate the legs. Alternatively, you can take Supta Baddha Konasana (Reclining Bound Angle Pose).
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