Yin Yoga · Hips · Flexibility · Nervous-system
The hips from every angle, with nothing said in between
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Class 2 of Loving Silence. The hips are where most of us keep the day — sitting, stress, standing badly on one leg for twenty minutes at a bus stop. This one goes at them from every angle and then leaves you alone to feel it.
Butterfly for the inner thighs, Sleeping Swan for the outer hips and glutes, Dragon for the hip flexors, and Reclined Twist to finish through the spine and outer hip. Around three minutes each, with long rests in between.
If a hip pinches rather than spreads, ease off — that is bone meeting bone, and time won’t change it. Reclined Swan and a reclined Dragon option are both shown on screen if you’d rather stay off your knees.
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Katie guides you into each shape, tells you how long the hold is, and then stops. A bell marks the end of every hold and she says a few words to bring you out. Everything in between is silence, and the pose and its timer stay on screen.
Ease off. A broad, spreading stretch across the hip means you can stay where you are; a sharp pinch or a jamming feeling at the front of the hip is your bone structure, not a limit to work through. Come up higher, put something under the hip or the knee, or take the reclined option.
Take Reclined Swan instead — the same figure-four shape done on your back, with no weight through the knee. It appears on screen at that point in the class, so you won't have to work it out on the fly. Dragon has a reclined option too, hugging one knee in toward your chest.
A bolster or firm cushion helps most — to rest your head on at the start and to sit up on in Butterfly. Blocks and a blanket are welcome. Cushions and folded towels from around the house work just as well.
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