Strengthen Your Hips While Training Your Balance Strengthen Your Hips While Training Your Balance

Sequence Wiz Strengthen your hips while training your balance Sample Practices

Strengthen your hips while training your balance

Deepen the breath to IN/EX: 6 sec /6 cycles. Then add slight pauses after inhale and exhale: Inhale 6 sec, hold 2 sec, exhale 6 sec, hold 2 sec (6:2:6:2) /6 1 4 breaths cycles.

IN A. B. IN EX A. 4br Chakravakasana/Adho Mukha Svanasana. To warm 2 B. 4 cycles up the hips, back, shoulders and legs. EX IN EX

EX A. B. EX IN A. 4br Utkatasana/Ardha Uttanasana. To warm up the back, 3 B. 4 cycles hips and legs. IN EX IN

EX IN A. Tadasana "marching" /4 A. B. cycles IN EX B. Tadasana "marching"/Virabhadrasana 3. To stretch 4 Tadasana/Virabhadrasana and strengthen the hip flexors and hip extensors, to 3 combo /4br train balance. Stay C. Virabhadrasana 3 /6 br (Breath: 6:2:6:2)

A. EX IN A. 4br in each direction. Sun Sweeps/Prasarita Padottanasana. To 5 B. 4 br compensate for #4, to stretch the hips, to prepare for IN #6. B. EX

EX A. B. C. A. Outward leg circles /4br, IN switch sides Tadasana/Vrkshasana. To stretch and strengthen the 6 B. Tadasana "passe" /4 br hip abductors and external rotators, to train balance. C. Tree pose /6 br (Breath: 6:2:6:2)

EX IN EX A. Repeat 4x alternating Prasarita Padottanasana adaptation. To compensate 7 sides for #6, to stretch hip adductors. B. Stay 4 br B.

EX IN A. B. A. Tadasana "pendulum" /4br, switch sides IN EX Tadasana/Garudasana. To stretch and strengthen the 8 B. Back lunge /4br hip abductors and adductors, to train balance. C. Garudasana /6 br Stay (Breath: 6:2:6:2)

IN EX IN Vajrasana. To compensate for #8, to mobilize the hips, 9 3 cycles back, shoulders and neck. EX

IN A. B. IN Vimanasana. To compensate for the asymmetrical EX A. 4br 10 B. 2 cycles work above, to stabilize the sacrum and strengthen hip abductors. EX IN EX

IN IN A. B. EX EX A. 4br Urdhva Prasarita Padasana/Supta Prasarita 11 B. 4br Padangusthasana. To compensate for # 10, to stretch IN C. 4br and strengthen hip adductors. C. EX

EX Jathara Parivrtti. To compensate for #11, to prepare 12 2x on each side. for #13, to rotate the spine, stretch the outer hips and IN mobilize the neck.

13 6 br (Breath: 8:2:8:2), then Ardha Matsyendrasana. To rotate the spine and switch sides. stretch the abductors.

14 6 br (Breath: 8:2:8:2) Baddha Konasana forward bend. To compensate for #13, to stretch the adductors.

IN Repeat 4x, alternating the Dvi Pada Pitham. To compensate for #13 and #14, 15 Stay arm movement. Then hold balance out adduction/abduction and flexion/extension EX for 6 br (Breath: 8:2:8:2). relationship.

16 3-5 min Savasana. Rest, relax the hips

Nadi Shodhana. Inhale 10 sec, exhale 10 sec /2 full cycles. Inhale 12 sec, exhale 12 sec /2 full cycles. Inhale 12 sec, hold 2 sec, exhale 10 sec, hold 2 sec /2 17 Pranayama. full cycles. Inhale 10 sec, exhale 10 sec /2 full cycles. Then breathe comfortably and observe the effect of the practice.