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„hip opener 2“

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Last modified: 30.12.2018
Name:
trivial name: hip opener 2
Level: A

• classification
• contraindications
• effects
• preparation
• follow-up
• derived asanas
• similar asanas
• diagnostics
• instructions
• details
• variants

Classification

classic: hip opening
physiological: hip opening

Contraindication

In the case of herniated discs, it is possible that the slightly rounded lower back will cause the familiar symptoms again. However, it can usually be observed that the pull of the iliopsoas of the extended leg relieves the lumbar spine to such an extent that no discomfort occurs. In addition, there is little load on the lumbar spine due to support with the arms. Hallux valgus, hallux rigidus and hallux limitus can prohibit the foot posture of the extended leg, so that this posture must be performed with the ankle extended instead or the lower leg on a support. The same can apply to metatarsalgia.

Effects

• (232) Strengthening of the deltoid muscle
• (812) Strengthening of the quadriceps
• (712) Stretching the short / monoarticular hip extensors (especially the gluteus maximus)
• (711) Stretching the hip flexors, mainly the iliopsoas
• (831) Stretching the sartorius muscle

Preparation

An important preparation is that of the quadriceps, which have to work hard in this position to keep the knee joint of the rear leg extended. This is particularly interesting and demanding for its rectus femoris part. Both areas (rectus femoris and the three monoarticular parts of the quadriceps) can benefit if increased tension is reduced beforehand. So stretch them too:

1. virasana
2. supta virasana
3. quadriceps stretch 1 on the wall
4. quadriceps stretch 2 on the wall

The cardinal theme of this pose is stretching the hip flexors, especially the iliopsoas. Due to their similarity, the hip opener 1 is naturally a good choice, but other poses are also suitable:

1. downface dog backwards against the wall with one leg raised
2. upface dog
3. warrior 1 pose
4. urdhva dhanurasana (back arch)
5. ustrasana (camel)
6. setu bandha sarvangasana

and other backbends with extension in the hip joint.

If there are clear stretching sensations in the adductors in the case of less good flexibility, this is because they also have a hip flexing effect (extended leg). In the case of the bent leg, there is extreme flexion of the hip joint, which in itself can also tend to stretch some adductors, but above all, due to the geometry of the hip joint, the thigh must move laterally, which will lead to stretching of the adductors. They are not actually the target group for this pose, but they can also restrict extension in the hip joint. If they become noticeable due to intense stretching sensations, prepare with:

1. baddha konasana
2. supta baddha konasana
3. adho mukha supta baddha konasana
4. warrior 2 pose
5. parsvakonasana
6. counter
7. caturkonasana

Even more so than in the hip opener 1, there may be a clear sensation of stretching in the biceps of the front leg with less flexibility, and only rarely in the inner hamstrings. In addition to general forward bends such as uttanasana, prasarita padottanasana, hip opener 5 and many others, poses in which the stretching effect can be shifted in the direction of the biceps are particularly preparatory for the biceps femoris:

1. hip opener at the edge of the mat with larger angles in the knees
2. hip opener 3 with larger angles in the front knee

It is possible that low flexibility of the hip extensors (especially the gluteus maximus) is even more of an obstacle to the lowering of the pelvis and the posture of the upper body than in the 1st hip opening and therefore stretching preparation is helpful:

1. half lotus forward bend
2. hip opener at the edge of the mat
3. hip opener 3
4. parivrtta trikonasana, especially with the front leg bent
5. malasana
6. maricyasana 1
7. maricyasana 3

Follow-up

Derived asanas:

Similar asanas:

Diagnostics (No.)

(711) Stretching the hip flexors

This is not a pose in which, as is so often the case, reduced flexibility of the hip flexors causes a hollow back, but the pelvis cannot sink far and the flexion inclination in the knee joint of the extended rear leg is very high.

(884) Knee:

In this pose, knee problems, both those associated with wide flexion under load (front leg) and those associated with extension (back leg) under load, may become apparent. These can be, for example: traumatic or degenerative meniscus damage, arthrosis/osteoarthritis, arthritis, subluxations, ligament damage, plica syndromes, Hoffa syndromes (of the outstretched leg) and others, see the FAQ.

(234) Shoulder:

The intensive work in the shoulders may reveal functional disorders of the shoulder:

1. Various pathological changes of the shoulder joint such as impingement syndrome, frozen shoulder, calcifications of the biceps tendon, which cannot all be discussed here and require clarification.
2. Lack of strength or endurance of the frontal abductors of the shoulder joint.

(721)(726) Hamstrings and short extensors of the hip joint:

Because the front leg is in sharp flexion at the hip joint, flexibility restrictions of the hamstrings and other hip extensors are noticeable in that the pelvis cannot be tilted as far forward as desired. Other disorders may also be detected:

1. Shortening of the hamstrings, see FAQ.
2. Damage to the hamstrings that causes pain or functional limitations can also be easily recognised here, from simple tension to strains to muscle (attachment/detachment/tear).
3. Irritation of the ischiadicus nerve: irritation of the ischiadicus nerve, which innervates the leg and foot, can become symptomatic, especially when bending forwards, even if they are otherwise rather calm. See the FAQ.
4. Irritations of the origin of the hamstrings at the ischial tuberosity (also known as PHT: Proximal Hamstring Tendinopathy) may become apparent in this pose and require protection from intensive stretching, as required by this pose; see the FAQ.

(960) Foot:

In this pose, misalignments (subluxations) of foot bones, usually tarsal bones, scondarily metatarsal bones, can become noticeable directly or in the neighbouring joints. In addition, in the case of hallux valgus, the metatarsophalangeal joint area of the big toe will show increased pressure pain. Metatarsalgia is pain due to pressure or movement in the area of the ball of the foot and can have various causes.

Variants:

side-to-side jumping

forearm on block

Instruction

1. Take the hip opener 1 by placing the right foot between the hands.
2. Place the two forearms next to each other on the floor to the left of the right inner foot so that the upper arms are approximately vertical.
3. Push backwards using the strength of the deltoids without lifting the pelvis and keep the back leg straight.

Details

1. Most of the comments on the hip opener 1 apply to these pose, but some of the evasive movements are more pronounced.
2. in contrast to the hip opener 1, push backwards using the strength of the shoulders and no longer using the strength of the front leg. Depending on your physique, the work of the deltoid should become quite noticeable after 20 – 30 seconds at the latest. This is very valuable work for the deltoid, as it does not take place at around 180° frontal abduction as in many other poses, but at around 90°, i.e. it does not involve the toning inclination that sometimes causes irritation in the deltoid, especially in beginners after more intensive practice. In addition, the shoulder blade is not yet externally rotated at 90° abduction, which virtually rules out a tendency for the trapezius to cramp.
3. Here too, pushing backwards must not cause the pelvis to rise or sink less.
4. The forearms do not necessarily have to be parallel, which many people will not be able to do due to limited external rotation in the shoulder joints. They may converge a little, but their angle naturally determines the distribution of the load between the acromial (more towards each other) and clavicular (more parallel) parts of the deltoid. So keep the forearms as close to parallel as possible.
5. In many cases, not both elbows will reach the floor at first. If only the distance between the outer (of the three front extremities) elbow and the foot is large enough, almost everyone should be able to place this elbow on the ground. The other elbow, on the other hand, may still be hanging in the air, but this does not affect the pose insofar as only the pressing backwards suffers a little, but not the character of the pose or the most important effects. If necessary, the second forearm can be placed on a block. In general, it rarely makes sense to support the forearms at the same height. The inner elbow (the one closer to the front foot) almost always needs to be supported more or at all. A supported elbow naturally improves the ability to push the body backwards using the strength of the shoulders.
6. The tendency of the front knee to move outwards is greater here than in the hip opener 1 and there is no arm available to limit the movement. Therefore, try to pull the front leg back towards the body using the strength of the adductors, if possible without lifting the pelvis.
7. The front inner foot tends to lift, which is part of the evasive movement of the front leg. Try to push the inner foot down together with the previously mentioned pulling of the leg.
8. As in the hip opener 1, the most important work here is to lower or press down the pelvis with the back leg as well extended as possible. Naturally, the lateral obliquity will be greater here, but this does not significantly impair the stretching effect on the hip flexors.
9. In sport, you often see a similar exercise performed with the back knee bent and placed on the floor. This has a slightly different effect and its effect is not as predictable:
   • the quadriceps of the same leg no longer have to work, so the strengthening provided by the original 2nd hip opening is no longer required. As the angle of the posterior thigh (to the floor) is now greater, the pelvis must be lowered considerably further in order to achieve a comparable stretch of the hip flexors.
   • not only the flexion in the anterior knee but also the flexion in the hip joint belonging to the anterior leg becomes sharper, i.e. the stretching demand on (above all) the short / monoarticular hip extensors (glutes) is greater, which means that their restricted flexibility often masks the stretching of the hip flexors of the other hip joint, i.e. the latter does not occur until the former is sufficiently flexible. Whether this is the case is quite individual, so the effect of this variant is less predictable. This is all the more significant as any stretching of the iliopsoas generally can not be felt so that you will not be able to know if you stretch it or only the gluteus maximus of the front leg. However, it is suitable for stretching the glutes towards flexion in the hip joint and can be used if malasana or maricyasana 1 and maricyasana 3 are not yet working well.

Variations

Jumping side changes

Instructions

1. Take the pose as described above.
2. To change sides, simultaneously pull the back foot forwards and jump backwards with the front foot, keeping the arms as still as possible.
3. Once the side change has been completed, correct the pose again.
4. Continue changing sides as you wish.

Details

1. This variation is reserved for advanced performers. If your flexibility and body awareness are not sufficiently developed, you are more likely to injure your foot and especially your toes than to perform the jump properly.
2. Changing sides in a jump (jumping) requires a high degree of flexibility so that the foot can be pulled far enough forwards, especially in the hip extensors: the short / monoarticular glutes and the (biarticular) hamstrings. A lack of flexibility here means that the thigh of the leg to be pulled forwards does not come close enough to the upper body (in the case of the glutes), or the leg to be pulled forwards cannot be extended far enough at the knee (in the case of the hamstrings), as a result of which the foot does not reach far enough forwards and the tips of the toes may hit the ground, often well before the target position. This can be remedied by keeping the pelvis higher when jumping, either by consciously lifting the pelvis more, i.e. jumping a little more off the ground, or by placing the hands on an elevation, e.g. on blocks (see above). This flexibility requirement is much greater here than in hip opener 1, as the shoulders are closer to the floor by the length of the arms.
3. Place the foot far enough forwards and immediately place the entire sole of the foot on the floor. Pulling the back foot forwards requires a little „aiming“.
4. Both feet should land on the floor at the same time.
5. Ideally, the arms should be still and motionless.
6. As soon as the back foot has landed on the floor, straighten the back knee joint quickly and completely.
7. Depending on your flexibility, the pelvis must be raised more or less during the jump.

Forearm on block

Instructions

1. Take the pose as described above.
2. Any elbow that does not reach the floor can be adequately supported.

Details

1. In most cases, the inner (of the three front extremities) elbow needs to be supported significantly more than the other (if at all), often by about one block more than the other. In principle, the inner elbow does not need to be supported if the outer elbow is firmly on the ground, but with support this arm also contributes to pushing the body backwards, whereas this is unlikely to work with elbows in the air. In terms of the stretching effect of the hip flexors, however, there is not much difference to be expected between with and without forearm support.