8

Muscles of the Hip

Hip Joint

The iliofemoral joint, better known as the “hip joint,” is the largest ball-and-socket joint in the body and is extremely active in yoga in different ways. It is dominant in standing asanas, whether on one leg or two, and also in backbends as the hip extends along with the spine. The joint is always in a flexed position in forward bends. In sitting postures, such as Lotus, the hips are flexed and outwardly rotated, although the muscles are not in a strongly contracted state. Prone positions, such as Cobra and Bow Pose, stretch the hip flexors and strengthen the extensors, while supine postures can vary greatly. Arm balances also incorporate the hip joint.

Structure

The “ilio” part of this joint’s name refers to the iliac bone, a portion of the pelvis which houses the acetabulum of the pelvis (the socket). This cavity articulates with the head of the femur (the ball) to form the joint. In architectural terms, the pelvis is the keystone and the two femurs are the supporting members of an arch-like structure. This makes the hip joint stable and balanced, with excellent structural integrity.

Connective Tissue

There are three large ligaments that should be noted. The iliofemoral, or Y ligament, supports the joint anteriorly and limits hip extension and outward rotation. One should consider this while stretching, as an overstretched ligament does not necessarily return to its original length and can make the joint unstable. This is true at any joint and happens often in yoga as students try to go beyond the limits of their body. The ischiofemoral ligament originates behind the rim of the socket and crosses the joint to the femur, while the pubofemoral ligament extends from the pubis to the fibers of the Y ligament. All work to stabilize and hold the joint together, with other smaller ligaments located around the hip, lumbar, and sacral joints. The labrum of the acetabulum is a ring of tissue around the rim of the socket that cushions and stabilizes the joint. It is mentioned here because it is possible to aggravate and even tear this tissue, causing pain around the joint. Structural problems, acute injury, or misuse can lead to this condition, and certain yoga postures can be used to help it.

Actions

Muscles on the front of the thigh flex the hip, the outside (lateral) thigh muscles abduct, the back thigh muscles extend, and the inside (medial) thigh muscles adduct. Most of these muscles also perform inward or outward rotation, the final two actions of the hip. There is a group of six deeper hip rotators that fine-tune outward rotary movements and stabilize the sacral area. Another important component of the lateral thigh is the iliotibial band (ITB), which supports knee stabilization; it comprises the gluteus maximus, tensor fasciae latae, and fascia extending from the pelvis past the knee.

Muscles

The muscles that work the hip pass from the pelvis to the femur, some even going past the knee joint, making these biarticulate. All the larger muscles actually shape the thigh, and most perform more than one action at the hip.

Yoga is a perfect example of balancing strengthening and stretching at the hip joint in all three planes. In Warrior poses the front-leg hip flexors are strengthening as the back-leg flexors are lengthening. In Tree Pose the standing leg is strengthening as the free leg is both strengthening and stretching, depending on the muscle. All of this is described in the muscle and asana illustrations that follow.

In this chapter the muscle information is grouped as flexors, extensors, etc., and an asana will follow each group: one that strengthens, and one that stretches. Of course, there are many asanas that can be included in these areas; some are noted under “Asanas that heavily use this muscle”.

Main Hip Flexor

RECTUS FEMORIS

Latin, rectus, straight; femoris, of the thigh.

Rectus femoris is part of the quadriceps muscle group, which also includes vastus lateralis, vastus medialis, and vastus intermedius (the vasti muscles do not work the hip, only the knee). It has two heads of origin: the reflected head is in the line of pull of the muscle in four-footed animals, whereas the straight head seems to have developed in humans as a result of our upright posture. It is a spindle-shaped, bipennate muscle, which at the hip joint performs only one action—flexion.

Origin

Straight head (anterior head): Anterior inferior iliac spine.

Reflected head (posterior head): Groove above acetabulum (on ilium).

Insertion

Patella, then via patellar ligament/quadriceps tendon to tuberosity of tibia.

Action

Extends the knee joint (Chapter 9) and flexes the hip joint (particularly in combination, as in kicking a ball). Prevents flexion at the knee joint as the heel strikes the ground during walking.

Nerve

Femoral nerve, L2, L3, L4.

Basic functional movement

Examples: Walking up stairs. Cycling.

Movements that may injure this muscle

Jumping, landing incorrectly. Sitting too much will weaken it.

Asanas that heavily use this muscle

Most standing postures.

Strengthening: Utthita Hasta Padangusthasana. The front leg in Virabhadrasanas I, II, III. Vrksasana. Navasana.

Stretching: Dhanurasana. Back leg in Virabhadrasanas I, II, III. Anjaneyasana. Lunge. Both legs in backbending.

SARTORIUS

Latin, sartor, tailor.

Sartorius is the longest strap muscle in the body. The medial border of the upper third of this muscle forms the lateral boundary of the “femoral triangle” (adductor longus forms the medial boundary, and the inguinal ligament forms the superior boundary). The action of sartorius is to put the lower limbs in the seated cross-legged position of the tailor (hence its name from the Latin), which is also a common meditation and yoga posture.

Origin

Anterior superior iliac spine and the area immediately below it.

Insertion

Upper part of medial surface of tibia, near anterior border.

Action

Flexes the hip joint (helping to bring the leg forward in walking or running). Laterally rotates and abducts the hip joint. Flexes the knee joint. Assists in medial rotation of the tibia on the femur after flexion. Saying that it places the heel on the knee of the opposite limb may summarize these actions (the beginning of a good stretch for the ITB and piriformis).

Nerve

Two branches from the femoral nerve, L2, L3, L4.

Basic functional movement

Example: Sitting cross-legged.

Movements that may injure this muscle

Kicking a heavy ball. Sitting too much will weaken it.

Asanas that heavily use this muscle

(See “Rectus Femoris.”) Also: Sukhasana, Padmasana sitting positions.

Stretching: Supta Virasana (Reclined Hero Pose).

ILIOPSOAS

Greek, psoa, muscle of the loin.

Latin, major, larger; iliacus, pertaining to the loin.

The psoas major and iliacus are considered part of the posterior abdominal wall because of their position and cushioning role for the abdominal viscera. However, the main action of these muscles, particularly the iliacus, is flexion of the hip joint; the psoas major is more of a stabilizer because of its position at the lumbar spine as well as the hip (see Chapter 4).

There is a third muscle that is usually placed in this group, the psoas minor, but as it slowly evolves away from the human body, it is not pictured here. See The Vital Psoas Muscle (Staugaard-Jones 2012) for more information about this fascinating area.

Origin

Psoas major: Bases of transverse processes of all lumbar vertebrae (L1–L5). Bodies of twelfth thoracic and all lumbar vertebrae (T12–L5). Intervertebral discs above each lumbar vertebra.

Iliacus: Superior two-thirds of iliac fossa. Anterior ligaments of the lumbosacral and sacroiliac joints.

Insertion

Lesser trochanter of femur.

Action

Psoas major: Mostly a stabilizer of the lumbar and hip joints; weak flexor.

Iliacus: Strong flexor of hip joint (flexes and may laterally rotate the thigh, as in kicking a football, along with sartorius).

Nerve

Psoas major: Ventral rami of lumbar nerves, L1, L2, L3, L4.

Iliacus: Femoral nerve, L1, L2, L3, L4.

Basic functional movement

Example: Going up a step or walking up an incline.

Common problems when muscles are chronically tight/shortened

Lower back pain due to increase in lumbar curve (lordosis). Bilateral contracture of this muscle will increase lumbar lordosis.

Asanas that heavily use this muscle

See asanas under “Rectus Femoris.”

Strengthening: Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Balance).

Stretching: Setu Bandhasana (Half Bridge Pose).

Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Balance) Level II

utthita = extended; hasta = hand; pada = foot; angusta = big toe; (oo-TE-ta ha-stah pad-ahn-goos-TAHS-anna)

Awareness: Breath, strength, stretch, balance, core, concentration, drishti.

Action and Alignment: Spine extension, shoulder stabilization, hip flexion to outward rotation, knee extension, ankle dorsiflexion. Body stays aligned from the head to the toe on the standing side.

Technique: From Tadasana, shift the weight over to one foot as the other leg lifts to bend the knee to the chest. Take hold of the big toe of the free leg and begin to extend the leg to the front. If possible, let go of the toe and hold the leg parallel to the ground, with the spine extended straight up. It is best to do this pose once the hip flexors and extensors have been warmed up.

Helpful Hints: In this one-leg balance, it is important not to lean back as the leg extends to the front. Use a wall and/or strap for more support. Keep the pelvis centered. For more of a challenge, extend the leg out the side, looking in the opposite direction to the raised leg (this is called Supta Padangusthasana). One can also hold onto the bent knee for a Level I exercise. The gluteus maximus is shown in the left hand photograph as as lengthening muscle.

Counter Pose: Tadasana.

Setu Bandhasana (Half Bridge Pose) Level I (Hip Flexor Stretch)

setu = bridge; bandha = lock; (Set-too bahn-DAHS-anna)

Awareness: Breath, stretch, strength, stimulation, circulation, calming, therapeutic.

Action and Alignment: Spine hyperextension, shoulder stabilization, hip extension, knee flexion. Shoulders are firm on the floor, and knees are over the feet.

Technique: From a supine position, bend the knees and position the feet flat on the floor, hip-width apart. Place the arms along the sides of the hips with palms facing down, and reach the fingers toward the heels. Push the pelvis up off the ground, ideally in line with the knees. If the hips are high enough, clasp the hands underneath and bring the shoulder blades closer together.

Helpful Hints: To make this more comfortable and restorative, allow the sacrum to rest on a block. Either way, it is a great hip opener and can be done at any time during class when this is needed.

Counter Pose: Savasana (see Appendix 1).

Main Hip Abductor

TENSOR FASCIAE LATAE

Latin, tendere, to stretch, pull; fasciae, of the band; latae, broad.

This muscle lies anterior to gluteus maximus, on the lateral side of the hip.

Origin

Anterior part of outer lip of iliac crest and outer surface of anterior superior iliac spine.

Insertion

Joins iliotibial tract just below level of greater trochanter.

Action

Flexes, abducts, and medially rotates the hip joint. Tenses the fascia lata, thus stabilizing the knee. Redirects the rotational forces produced by the gluteus maximus.

Nerve

Superior gluteal nerve, L4, L5, S1.

Basic functional movement

Example: Walking.

Movements that may injure this muscle

Excessive running, hiking, cycling, squatting.

Asanas that heavily use this muscle

Strengthening: Parighasana (Gate Pose). Prasarita Padottanasana (Wide-leg Forward Bend). Most standing asanas, as abductors stabilize.

Stretching: Supta Matsyendrasana (Supine Spinal Twist). Eka Pada Kapotasana (Pigeon Pose, front leg).

GLUTEUS MEDIUS

Greek, gloutos, buttock. Latin, medius, middle.

This muscle is mostly deep to, and therefore obscured by, gluteus maximus but appears on the surface between gluteus maximus and tensor fasciae latae. During walking, this muscle, along with gluteus minimus, prevents the pelvis from dropping toward the non-weight-bearing leg.

Origin

Outer surface of ilium, inferior to iliac crest, between posterior and anterior gluteal lines.

Insertion

Oblique ridge on lateral surface of greater trochanter of femur.

Action

Abducts the hip joint. Anterior fibers medially rotate and may assist in flexion of the hip joint. Posterior fibers slightly laterally rotate the hip joint.

Nerve

Superior gluteal nerve, L4, L5, S1.

Basic functional movement

Example: Stepping sideways over an object, such as a low fence.

See “Tensor Fasciae Latae” for movements that may injure the gluteus medius, and also for asanas.

GLUTEUS MINIMUS

Greek, gloutos, buttock. Latin, minimus, smallest.

This muscle is situated anteroinferior and deep to gluteus medius, whose fibers obscure it.

Origin

Outer surface of ilium, between anterior and inferior gluteal lines.

Insertion

Anterior border of greater trochanter.

Action

Abducts, medially rotates, and may assist in flexion of the hip joint.

Nerve

Superior gluteal nerve, L4, L5, S1.

Basic functional movement

Example: Stepping sideways over an object, such as a low fence.

See “Tensor Fasciae Latae” for movements that may injure the gluteus minimus.

Asanas that heavily use this muscle

Strengthening: Parighasana (Crossbar or Gate Pose).

Stretching: Supta Matsyendrasana (Reclined or Supine Spinal Twist), or the counter pose, see opposite.

See also “Tensor Fasciae Latae” for asanas.

Parighasana (Crossbar or Gate Pose) Level I (Hip Abductor Strength and Stretch)

parigha = gate latch; (par-eh-GOSS-anna)

Awareness: Breath, strength, stretch, lateral movement, core, balance.

Action and Alignment: Spine lateral flexion, shoulder girdle rotation, shoulder joint abduction, hip abduction, knee flexion and extension. The body remains in the frontal plane.

Technique: From a kneeling position, extend one leg out to the side, with the knee and toes facing forward. Extend the arms out to the sides, with the pelvis even. Laterally bend the spine up and over toward the straight leg as the opposite arm reaches over the head; press the shoulder down. The back of the bottom hand can rest on the inside calf of the bottom leg. The gaze is forward. For more strength work, lift the torso up and over to the other side, then lift the straight leg; hold and balance.

Helpful Hints: For a variation, outwardly rotate the straight leg. Both sides of the ribs need to lengthen. If one cannot kneel because of a knee injury, this pose can be done on a chair. It is important to include this pose in any class, as it works the body in the frontal plane, whereas many asanas are done in the sagittal plane. Balance is the key. It can be performed at any time during class, preferably when the practitioner is already down on the mat.

Counter Pose: Lift the torso up and over to the other side, then change sides.

Supta Matsyendrasana (Reclined or Supine Spinal Twist) Level I (ITB Stretch)

supta = reclined; Matsyendrasana = Lord of the Fishes; (Soop-tah MAHT-see-en-DRAHS-anna)

Awareness: Breath, stretch, spinal release, relaxation, digestion, massage of organs.

Action and Alignment: Spine rotation, shoulder joint abduction, hip flexion and adduction, knee flexion. Shoulder blades remain on the ground, with the spine lengthened.

Technique: From a supine position, hug both knees to the chest, then place the arms out to the sides. Allow the legs to rest on the ground to one side. The head can turn to the opposite side for more rotation of the cervical area. It is best to breathe here and rest. To bring the legs back up, exhale to engage the core to help. A variation is to extend one leg up and over to the opposite side for more stretch, or extend the bottom leg.

Helpful Hints: For those with lower back or hip issues, it is advised to rest the knees to the side on a blanket or block so the lower spine does not twist as much. If there is a shoulder problem, do not extend that arm out. This posture is best done at the beginning or end of class, and is a good stretch for the sacroiliac joint as well as the ITB: a combination of the tensor fascia lata, gluteus maximus and a tract of connective tissue that extends past the knee and is often tight.

Counter Pose: Savasana (see Appendix 1).

Main Hip Extensor

GLUTEUS MAXIMUS

Greek, gloutos, buttock. Latin, maximus, biggest.

The gluteus maximus is the most coarsely fibered and heaviest muscle in the body.

Origin

Outer surface of ilium, behind posterior gluteal line and portion of bone superior and posterior to it. Adjacent posterior surface of sacrum and coccyx. Sacrotuberous ligament. Aponeurosis of erector spinae.

Insertion

Deep fibers of distal portion: Gluteal tuberosity of femur.

Remaining fibers: Iliotibial tract of fascia lata.

Action

Upper fibers: Laterally rotate hip joint. May assist in abduction of hip joint.

Lower fibers: Extend and laterally rotate hip joint (forceful extension as in running or rising from sitting). Extend trunk. Assists in adduction of hip joint.

Through its insertion into the iliotibial tract, it helps stabilize the knee in extension.

Nerve

Inferior gluteal nerve, L5, S1, S2.

Basic functional movement

Examples: Walking upstairs. Rising from sitting.

Movements that may injure this muscle

Excessive jumping, running, hiking, cycling, stair climbing, squatting.

Asanas that heavily use this muscle

Strengthening: Setu Bandhasana. Virabhadrasanas I, II, III (back leg). Backbends, such as Bhujangasana, Salabhasana, Ustrasana, Urdhva Dhanurasana (Full Wheel).

Stretching: Balasana (Child’s Pose). Ananda Balasana (Happy Baby). Supine/Reclined Twists. Forward Bends.

HAMSTRINGS

German, hamme, back of leg; Latin, stringere, to draw together.

The hamstrings consist of three muscles. From medial to lateral these are the semimembranosus, semitendinosus, and biceps femoris.

Origin

Ischial tuberosity (sitting bone). Biceps femoris also originates from the back of the femur.

Insertion

Semimembranosus: Back of medial condyle of tibia (upper inside part of tibia).

Semitendinosus: Upper medial surface of shaft of tibia.

Biceps femoris: Head (top) of fibula. Lateral condyle of tibia (upper outside part of tibia).

Action

Flex the knee joint. Extend the hip joint.

Semimembranosus and semitendinosus also medially rotate (turn in) the lower leg when the knee is flexed. Biceps femoris laterally rotates (turns out) the lower leg when the knee is flexed.

Nerve

Branches of the sciatic nerve, L4, L5, S1, S2, S3.

Basic functional movement

During running, the hamstrings slow down the leg at the end of its forward swing and prevent the trunk from flexing at the hip joint.

Common problems when muscles are chronically tight/shortened

Lower back pain. Knee pain. Leg-length discrepancies. Restriction of stride length in walking or running.

Movements or injuries that may damage these muscles

Sudden lengthening of the muscle (e.g., forward kicking, splits) without sufficient warm-up.

Asanas that heavily use these muscles

Strengthening: Dhanurasana (Bow Pose). See also “Gluteus Maximus.”

Stretching: Balasana (Child’s Pose). Forward Bends with knees straight, such as Paschimottanasana and Adho Mukha Svanasana. Halasana (Plow Pose).

Dhanurasana (Bow Pose) Level I, II

dhanu = bow; (don-ur-AHS-anna)

Awareness: Breath, stretch, strength, chest expansion, flexibility, stimulation of organs.

Action and Alignment: Spine hyperextension, shoulder girdle adduction, shoulder joint hyperextension, hip extension, knee flexion to extension, ankle dorsiflexion. The body is arched like a “bow,” with shoulders and knees in line with each other.

Technique: Begin in a prone position. For Level I, bend one knee and reach back for the foot with the same hand. Grab the ankle, push the foot into the hand, and lift the thigh as well as the torso. Extend the opposite arm out in front, then repeat on the other side. For Level II, do both legs at the same time and try to keep the knees close to one another. The gaze is forward.

Helpful Hints: It is best to warm up with Level I before advancing to Level II. Use the pressing of the feet into the hands to lift the chest. Breathe deeply. This pose is usually done toward the end of class, when the hips need to open and the spine has been warmed up. Level II is an intense backbend.

Counter Pose: Makarasana (see Chapter 6).

Balasana (Child’s Pose) Level I (Hip Extensor Stretch)

bala = child; (baa-LAHS-anna)

Awareness: Breath, stretch, release, calming, stimulation of organs, relaxation, restorative.

Action and Alignment: Spine flexion, shoulder girdle upward rotation (arms reaching forward), shoulder joint flexion, hip and knee flexion, ankle plantar flexion. Body is in the sagittal plane.

Technique: From a kneeling position, such as Vajrasana, forward bend over the thighs (big toes are together, knees separated slightly). Sit toward or on the heels. Reach the arms forward, or place them by the sides of the body. Hold for a minute or more for a deep release.

Helpful Hints: If there is a hip, knee, or ankle problem, place a blanket between the hips and the ankles. One can also lie on a bolster. The head can rest on the hands or a blanket if the neck is compromised. This posture is a great spine lengthener, and can be done at any time when rest is needed.

Counter Pose: Savasana (see Appendix 1).

Main Hip Adductor

ADDUCTORS MAGNUS, BREVIS, LONGUS

Latin, adducere, to lead to; magnus, large; brevis, short; longus, long.

The adductor magnus is the largest of the adductor muscle group, which also includes adductor brevis and adductor longus. Adductor longus is the most anterior of the three. The lateral border of the upper fibers of adductor longus form the medial border of the femoral triangle (sartorius forms the lateral boundary; the inguinal ligament forms the superior boundary).

Origin

Anterior part of pubic bone (ramus). Adductor magnus also takes its origin from the ischial tuberosity.

Insertion

Entire length of medial side of femur, from the hip to the knee.

Action

Adduct and laterally rotate hip joint.

Nerve

Magnus: Obturator nerve, L2, L3, L4. Sciatic nerve, L4, L5, S1.

Brevis and Longus: Obturator nerve, L2, L3, L4.

Basic functional movement

Example: Bringing second leg in or out of a car.

Common problems when muscles are chronically tight/shortened/fatigued

Groin pulls.

Movements or injuries that may damage these muscles

Side splits or high side-kicks without sufficient warm-up.

Asanas that heavily use these muscles

Strengthening: Parsvottanasana. All standing asanas using the adductors as stabilizers.

Stretching: Baddha Konasana. Ananda Balasana (Happy Baby). Upavistha Konasana (Wide-leg Straddle). Prasarita Padottanasana.

GRACILIS

Latin, gracilis, slender, delicate.

Gracilis descends down the medial side of the thigh, anterior to semimembranosus.

Origin

Lower half of symphysis pubis and inferior ramus of pubis.

Insertion

Upper part of medial surface of shaft of tibia.

Action

Adducts hip joint. Flexes knee joint. Medially rotates knee joint when flexed.

Nerve

Anterior division of obturator nerve, L2, L3, L4.

Basic functional movement

Example: Sitting with knees pressed together.

Asanas that heavily use this muscle

Strengthening: Parsvottanasana. All standing asanas using the adductors as stabilizers.

Stretching: Baddha Konasana. Ananda Balasana (Happy Baby). Upavistha Konasana (Wide-leg Straddle). Prasarita Padottanasana.

PECTINEUS

Latin, pecten, comb; pectinatus, comb shaped.

Pectineus is sandwiched between the psoas major and adductor longus.

Origin

Pecten of pubis, between iliopubic (iliopectineal) eminence and pubic tubercle.

Insertion

Pectineal line, from lesser trochanter to linea aspera of femur.

Action

Adducts the hip joint. Flexes the hip joint.

Nerve

Femoral nerve, L2, L3, L4. Occasionally receives an additional branch from the obturator nerve, L3.

Basic functional movement

Example: Walking along a straight line.

Common problems when muscles are chronically tight/shortened/fatigued

Groin pulls.

Asanas that heavily use this muscle

Strengthening: Parsvottanasana (Pyramid Pose). All standing asanas using the adductors as stabilizers.

Stretching: Baddha Konasana (Bound Angle Pose). Supta Konasana (Reclined Straddle Pose) to Ananda Balasana (Happy Baby). Upavistha Konasana (Wide-leg Straddle). Prasarita Padottanasana.

Parsvottanasana (Pyramid Pose) Level I, II

parsva = side; ut = intense; tan = stretch, extend; (pars-vo-tahn-AHS-anna)

Awareness: Breath, strength, stretch, core engagement, balance, concentration, stimulation, energizing.

Action and Alignment: Spine extension, shoulder girdle stabilization, shoulder extension, hip flexion, knee extension. Body remains in the sagittal plane, with the feet lined up with one another if possible.

Technique: From Tadasana, step back with one leg, placing the foot facing forward with the heel down. Extend the arms and clasp the hands behind the back. Fold the torso forward over the front thigh, staying in line with it. Stop halfway when the torso is extended and parallel to the floor; take a full breath. Continue to fold to the front thigh as the arms are lifted up behind. The hip adductors are working to keep the legs in a parallel position, front to back and underneath the body.

Helpful Hints: Reach for the floor or blocks on either side of the front foot for support. Push the front hip back and the back hip forward to square the hips. Keep the knees extended, but not locked. This is an intense stretch for the backs of the legs and the spine. Engage the core and lift the pelvic floor to support and balance the posture. Do this pose after the body has been warmed up well.

Counter Pose: Tadasana with arms raised and a slight backbend (Crescent).

Baddha Konasana (Bound Angle Pose) Level I (Hip Adductor Stretch)

baddha = bound; kona = angle; (Bah-dah cone-AHS-anna)

Awareness: Breath, stretch, stimulation, circulation, calming, supports lower chakras.

Action and Alignment: Spine extension, shoulder stabilization, hip flexion and outward rotation, knee flexion, ankle dorsiflexion. The mid-ear and the hip are in line.

Technique: In a sitting position, bend the knees and place the soles of the feet together. Extend the spine, sitting on top of the sit bones. Clasp the ankles or toes with the hands. Begin to hinge forward from the hips, keeping the spine straight, for more stretch. Once this is achieved, one can round over the legs.

Helpful Hints: It is most important to keep the spine straight at the beginning, so the feet may have to be pushed out further in front, or one can sit higher on a blanket or block, or against the wall. This is a good posture toward the beginning of class, and can be used in meditation or pranayamas.

Counter Pose: Bharadvajasana (see Chapter 4).

Supta Konasana (Reclined Straddle Pose) to Ananda Balasana (Happy Baby) Level I

supta = reclined; kona = angle; (Soop-tah cone-AHS-anna) ananda = bliss; bala = child; (ah-NAHN-da baa-LAHS-anna)

Awareness: Breath, stretch, stimulation, circulation, stress relief, openness.

Action and Alignment: Spine extension, hip flexion to outward rotation to abduction, knee flexion and extension, ankle dorsiflexion. The ground maintains spinal alignment.

Technique: In a supine position, hug the knees into the chest, then bring the legs to a Baddha Konasana position, holding the toes or ankles. Straighten the knees and extend the legs out to a straddle position.

Helpful Hints: Place the hands on the insides or outsides of the thighs for support as the legs extend. Breathe deeply and enjoy. This is a nice hip opener, and can be done toward the end of class, as with Happy Baby (a reclined position in which the knees are bent into the ribs and the feet are held as the thighs flex and separate).

Counter Pose: Happy Baby, then Savasana (see Appendix 1).

Deep Hip Outward Rotator

PIRIFORMIS

Latin, pirum, pear; forma, shape.

The largest of the six deep outward rotators of the hip, the piriformis leaves the pelvis by passing through the greater sciatic foramen, posterior to the sciatic nerve, and is thus a culprit in the impingement of this nerve (sciatica).

Origin

Internal surface of sacrum. Sacrotuberous ligament.

Insertion

Superior border of greater trochanter of femur.

Action

Laterally rotates hip joint. Abducts the thigh when hip is flexed. Helps hold head of femur in acetabulum.

Nerve

Ventral rami of lumbar nerve, L5, and sacral nerves, S1, S2.

Basic functional movement

Example: Taking the first leg out of a car. In yoga, outward rotation of the hip, as in sitting meditation postures.

See asana list on the next page.

OBTURATORS, GEMELLI, QUADRATUS FEMORIS

Latin, obturare, to obstruct; gemellus, twin/double; quadratus, squared; femoris, of the thigh.

Origin

Obturator externus: Between the margin of the foramen and the attachment of the obturator membrane.

Obturator internus: Inner surface of ischium, pubis, and ilium.

Gemellus superior: Ischial spine (lower posterior area of pelvis).

Gemellus inferior: Just below

Origin of gemellus superior.

Quadratus femoris: Lateral edge of ischial tuberosity (sitting bone).

Insertion

Greater trochanter (top) of femur (except quadratus femoris, which inserts just behind and below the others).

Action

Laterally rotates hip joint. Helps hold head of femur in its socket (acetabulum).

Nerve

Obturator internus and gemellus superior: Nerve to obturator internus, L5, S1, S2.

Gemellus inferior and quadratus femoris: Nerve to quadratus femoris, L4, L5, S1, S2.

Basic functional movement

Example: Taking the first leg out of a car.

Common problems when muscles are chronically tight/shortened

Person stands with feet turned out. Sciatic nerve can be impinged by piriformis.

Movements that may injure these muscles

Insufficient warm-up for sideward kicking, breaststroke, ballet.

Asanas that heavily use these muscles

Strengthening: Ardha Chandrasana (Half Moon Pose), top leg. Utkata Konasana (Goddess Pose). Padmasana. Baddha Konasana. Vrksasana (bent leg). Janu Sirsasana (bent leg).

Stretching: Eka Pada Kapotasana (Pigeon Pose) variation. Gomukasana (legs). Ardha Matsyendrasana (Sitting Twist, bent leg). Crossed Leg Stretch.

Note: Hip inward rotation positions will stretch these muscles the most, but the placement of the front leg closer to hip adduction (across the midline) in Pigeon can help lengthen the piriformis, which may release pressure on the sciatic nerve.

Secondary muscles that outwardly rotate the hip are sartorius, gluteus maximus, biceps femoris, and the adductor group.

Ardha Chandrasana (Half Moon Pose) Level I, II

ardha = half; chandra = shining moon; (ard-hah chan-DRAHS-anna)

Awareness: Breath, strength, stretch, balance, openness, coordination, drishti.

Action and Alignment: Spine extension, shoulder girdle stabilization, shoulder joint abduction, hip flexion and outward rotation, knee extension, ankle dorsiflexion. The body remains in a flat plane, with the shoulders in line with each other (stacked).

Technique: From Trikonasana, bend the front knee, then extend as the back leg lifts to a high, outwardly rotated position. The bottom arm reaches to the floor or a block, while the top arm lifts to the sky.

Helpful Hints: This posture is best done against a wall, as the practitioner can experience the back of their body with a flat support behind them, which brings them into a neutral plane. Level II is when no support is used. The pose can be done in the second half of class, when warm-ups for the hips have already been performed.

Counter Pose: Tadasana, then do Ardha Chandrasana on the other side.

Eka Pada Rajakapotasana (Pigeon Pose) Level I, II, III

eka = one; pada = foot, leg; raja = king; kapota = pigeon/dove; (eh-kah pah-dah rah-jah-cop-poh-TAHS-anna)

Awareness: Breath, stretch, strength, balance, core, shoulder, chest, and hip opener, backbend (when upright), stimulation of organs.

Action and Alignment: Spine extension to hyperextension (upright), shoulder girdle and core stabilization, shoulder joint flexion (hyperextension if doing advanced version), hip flexion/rotation (front leg), hip extension (back leg), knee flexion and extension. The mid-ear to the hip is in alignment, whether upright or reclined.

Technique: From Table, Down Dog, or Plank, slide one knee forward in between the hands as the back leg stretches behind. The weight of the body will rest into the hips, which intensifies the stretch. Lift the pelvic floor and core to help reduce the pressure, or use a support. From this upright position, reach the arms forward on the ground to a reclined position (shown).

This posture is commonly known as a piriformis stretch in the front leg, but it depends on the position. There is more stretch if the front knee begins to cross the midline toward the opposite side. Another stretch is Adho Muka Virasana (Downward Facing Hero Pose), sitting with the legs inwardly rotated (knees bent) then folding forward (the frontal version of page 157). If the knees cannot bend at this angle, straighten them but still inwardly rotate the thighs as the hips flex.

Helpful Hints: This is a difficult posture when the hips are tight, a condition that affects many people. Use a blanket or block for support under the front hip if needed. Any lift of the hips off the floor will ease the posture, as long as the arms are supportive as well. Keep an eye on the integrity of the knees: the front one will be in a deeply bent position, and the back one may need a soft support. The advanced version is also shown, just for fun. Pigeon is best done from the middle toward the end of class, when the hips have already been warmed up.

Counter Pose: Makarasana (Crocodile).

Supta Virasana (Reclined Hero Pose) Level II (Hip Inward Rotation)

supta = reclining; vira = hero; (Soop-tah veer-AHS-anna)

Awareness: Breath, anterior stretch, hip opener, digestion, relaxation.

Action and Alignment: Spine extension to hyperextension, shoulder stabilization, hip extension and internal rotation, knee flexion, ankle plantar flexion. Body is in a reclined straight line.

Technique: From Virasana (similar to Vajrasana, Chapter 2, with the lower legs outside the thighs), begin to lie back on the forearms. If this is comfortable, recline all the way back. The abdominals, hip flexors, quadriceps, and ankles will stretch immensely. Engage the abdominals to release pressure on the lumbar spine.

Helpful Hints: Since the torque on the knees is strong, this posture is not recommended for anyone with knee injuries. If one cannot sit upright with the feet outside the hips, and the sit bones on the ground, it is not recommended to recline. To practice, try a half Supta Virasana, or one leg at a time. Do this toward the end of class.

Counter Pose: Baddha Konasana (see above, under “Pectineus”)

Hip Inward Rotators

The main muscles are the gluteus medius (anterior fibers), gluteus minimus, tensor fasciae latae, semitendinosus, semimembranosus, pectineus, and gracilis. These muscles have other primary actions at the hip joint and have already been discussed earlier in this chapter.

Asanas that heavily use these muscles in inward (medial) rotation

Strengthening: Supta Virasana (Reclined Hero Pose). Prasarita Padottanasana.

Stretching: Utkata Konasana (Goddess Pose). Padmasana. Baddha Konasana.

Utkata Konasana (Goddess Pose or Fierce Angle Pose) Level I

utkata = fierce, powerful; kona = angle; (oot-kah-tuh cone-AHS-anna)

Awareness: Breath, strength, stretch, power, core engagement, chest and hip opener, energizing, balance, concentration, stimulation of circulatory system and breathing.

Action and Alignment: Spine extension, shoulder girdle stabilization, shoulder joint abduction, hip flexion and outward rotation, knee flexion. Body is in line from the mid-ear to the hip, with the knees over the toes.

Technique: From Tadasana facing the long side of the mat, stand with the legs three feet apart. Turn the legs out to a 45-degree angle, and bend the knees out over the toes. Engage the pelvic floor and abdominals, and drop the tailbone. One can add bandha work here as well. The position of the arms can vary—the Cactus (shown) and prayer positions are common. For more of a challenge, raise the arms high while pressing the shoulders down. This pose is strength work for the hip flexors and outward rotators, and stretch for the hip extensors and inward rotators, as well as stabilization for the adductors and abductors—a great asana for the hips!

Helpful Hints: This is a squat position and therefore an intense strength pose for the lower extremity. The longer the pose is held, the higher the level achieved. Try one to two minutes, without losing the alignment or breath. It is said to be excellent for pregnant women; try it against the wall for support. Tap into the Goddess within whether male or female. The posture can be done at any time during class when power and stability are needed.

Counter Pose: Tadasana.

Virabhadrasana III (Warrior III) Level II (Summary Pose)

Virabhadra = warrior or super-being from Indian mythology; (veer-ah-bah-DRAHS-anna)

Awareness: Breath, strength, stretch, core engagement, balance, concentration.

Action and Alignment: Spine extension, shoulder girdle stabilization, abduction and adduction (secondary) shoulder joint flexion, hip flexion and extension, knee extension, ankle dorsiflexion or plantar flexion. Body is in a straight horizontal line, with balance over the standing leg.

Technique: From Tadasana to Virabhadrasana I, lean the upper body forward into a diagonal line with the back leg. Reaching either forward or onto blocks, begin to straighten the front knee as the back leg lifts off the ground. Assume a horizontal line from the back of the head, through the arms to the back leg, parallel to the floor. Different arm positions can be used: arms reaching forward, reaching back, or in prayer position are some variations.

Helpful Hints: If using blocks, place them on the outside of each foot before beginning the pose. When in the asana, make sure the back leg is neutral at the hip, with the knee and foot facing down. Hold the posture for at least three full breaths. Virabhadrasana III can be done during class after the core has been warmed up. Remember, the core is the key to all standing and one-leg balances.

Counter Pose: Tadasana.