After a full day of playing in the snow, whether it be snowboarding, skiing, or snowshoeing, the muscles of the hips can shorten and tighten. Flexible, open hips are a must if we want to avoid injuries during the winter months.
The following yoga poses are suggestions for keeping the body healthy and limber this winter.
Warrior I, II, and Crescent Lunge for the Hip Flexors
The psoas muscles (psoas major and psoas minor), attached to the spine and spanning across the front crease of the hips, are the powerful muscles that help us walk through the deep snow with strength and stamina. When they are tight, the low back can become strained, and as a result, injury can occur.
Psoas major muscle illustration/warrior one showing psoas major, hip adductors, and more
Friendly yoga poses that stretch the psoas muscles include warrior one and two, plus crescent lunge. Similar to a runner’s lunge, these poses extend the front of the hip, giving those mighty hip flexors a dose of elasticity.
For warrior two, stand with feet hip width apart. Step the right foot back until your left knee bends no further than 90-degrees. Place the back foot flat, at a 45-90-degree angle to your ankle, align shoulders and hips with the long edge of the mat. In warrior one, hips and shoulders are aligned with the short, top edge of the mat.
For crescent lunge, stand with feet hip width apart. Step the right foot back until your left knee bends no further than 90-degrees, keep back heel lifted.
In all three poses, the back knee is straight, or just slightly bent, and for best results, gently tuck your tailbone. Hold for up to five deep breaths and switch lead leg. Practice one or all pose options.
Yoga and fitness teacher, David Stickler, in warrior two, crescent lunge
Hip Opener for the External Rotators and Gluteus Maximus
If there is one area in the body that works the hardest in winter sports it’s the ever so strong and tight gluteal muscle group. Responsible for punching through deep snow, keeping our balance and stamina while cascading down a mogul field, or getting to the bottom of a slope in one piece, the glutes take a beating in the winter months.
Gluteal muscle group illustration/external rotators, glutes, psoas, adductors, and more
Hip openers are bliss for the hips, however they are not always accessible to everyone, especially those with cranky knees. The ‘thread the needle’ variation using a wall is gentle on the knees and low back. This pose will loosen, open, and stretch the deep six external rotators of the femur, and lengthen and restore the gluteus maximus muscle.
Bring both legs up a clear wall, free from baseboards, art, and other obstructions. Place your right ankle on top of your left thigh, just above your left knee. Begin to bend your left leg until you feel a stretch across the back of your right hip, and as far as it is comfortable. Hold for up to one minute each side.
Yoga and fitness teacher, David Stickler, in ‘legs up the wall’ and ‘thread the needle’ poses
Reclined Wide Angle for the Hip Adductors
Ever pull a groin? Stretching the inner thighs is important to reduce the incidences of muscle strain and knee injuries, especially for women who tend to have slightly wider pelvic bones. Tight inner thighs pull the knee inward and out of a natural alignment, and this can lead to unnecessary wear and tear over time.
Hip adductor illustrations
This restorative yoga pose is an efficient way to lengthen and relax tight inner thighs. With both legs up the wall, begin to widen your stance until you feel a comfortable stretch in both hips. If necessary, bend both knees and place the bottoms of your feet on the wall. That can alleviate any knee discomfort that might arise in this pose. Hold for up to one minute.
Yoga and fitness teacher, David Stickler, in ‘legs up the wall’ and wide angle poses
Want to learn more about anatomy for yoga? We have anatomy workshops coming this summer, for teachers and students alike.