What Really Happens in Hip Openers
By Dr. Robin Armstrong • September 14th, 2012 • 22321 Views
One of the most common requests heard in a yoga class is “hip openers today please.” This request is usually followed by the other half of the class groaning. We love to hate hip openers yet our bodies crave them and often feel lighter and more open after—for good reason. The majority of us sit for most of our days, shortening the hip flexors at the front of the hip (psoas, rectus femoris, sartorius) and tightening the hip rotators (piriformis, obturator internus, gamellus, to name a few).
A Look Inside the Hip
The hip joint itself is a ball and socket type joint with the head of the femur (thigh bone) sitting in the acetabulum or socket of the pelvis. A variety of muscles attach into the femur starting from the pelvis itself, the lumbar spine, the sacrum, or other parts of the femur. Hip openers could affect any of the muscles surrounding the hip depending on the position of the joint at the time of the pose.
In general when we stretch or open a muscle we are lengthening its position, moving the two attachment points away from each other. This is easy to assess with linear muscles like the psoas which attaches from the front of the lumbar spine, crosses through the pelvis and attaches to the head of the femur. If we flex the hip forward we are shortening the psoas, bringing the two attachments of the muscle closer together. If we extend the hip backwards (such as in the back leg of Pigeon pose) we are opening and lengthening the psoas. The effect becomes greater in King Pigeon pose if we assume an upright posture with our spine so that we lengthen the upper attachment more. In this example we can also rethink our definition of hip openers. Suddenly, poses with a bent knee where we rotate the hip are not the only way to open our hips. If the psoas attaches into the femur, and a shortened psoas tightens our hip (not to mention the affect it has on our low back) then poses like Warrior / Virabhadrasana or Half Moon / Ardha Chandrasana become hip openers too.
Rotate to Open a Rotator?
The rule of how to open a muscle becomes less clear with the hip rotators where the angle of the joint actually affects the...
Yoga, Anatomy, Hip Anatomy, yoga anatomy, hip openers, pigeon pose, yoga therapy, Robin Armstrong, chiropractics, hip opener, king pigeon pose