If you are looking for an inspiring and informative class in Boulder, Colorado, check outNancy Kate Williams (see nancykateyoga.com), at The Yoga Pod. (See: http://www.theyogapod.com/teachers.html). She also teaches at Om Time, which is a great Boulder studio. (See: http://omtime.com/).

Asana Practice: The hour long practice focused on closed hip standing poses such as:

Virabhadrasana I (Warrior I)

 

 

Parsvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle)

“Closed hip” refers to the fact that the pelvis is facing forward and both hips are level with the front of the mat.  Additionally, the hips are equal distant from the floor.

This action poses a challenge for people with strong hips and tight hamstrings.

Nancy Kate started out the class with a series of hamstring opening poses on the floor using a yoga strap.  This sequence helped to open the hamstrings and hips, while activating internal spiral of the legs and informing the relationship between the inner thighs.  The sequence resembled my Fifteen Minute Post-Run fix.  (Check it out here: http://365yogastudy.wordpress.com/2011/01/30/january-30-fifteen-minute-fix-vol-iii-made-for-runners/).

Next, we did a long standing sequence similar to the ashtanga yoga standing sequence.    Unlike the ashtanga sequence, instead of doing each individual pose on the right side and then on the left, Nancy Kate moved through a series of standing poses first on the right side of the body, then she repeated the entire sequence on the left.  This allowed for a deepening of the poses. Additionally, Nancy Kate encouraged us to use blocks during these poses. Using props, such as a block, in difficult poses helps maintain the integrity of the pose and ultimately aids opening deeper faster.

I find closed hip poses extremely challenging.  I have tight calves from running and it is difficult to keep my back foot grounded.  Additionally, it can be difficult for me to keep my hips level.  It takes all of my strength to keep the hip of my front leg pressing back towards the wall behind me.

The best cure for tightness in these poses is sticking with the challenge.  As each pose pushes against me, I continue to press back against it.  With each new breath I learn how to honor the pose and find new places of surrender.

In particular, I find revolved triangle to be one of the most difficult poses.  Most instructors tell you to press the hip and sit bone of your front leg back.  Nancy Kate made this instruction more sophisticated.  She told us to lift the hip bone up, rotate it back, and then to ground it down. For me, this instruction more effectively called my front hip back and activated my front foot and lower leg.  In turn, I found more space in my hip.

Lesson Learned: Closed hip poses can be a challenge if you have tight hamstrings or strong hips.  The stronger these poses push against you, the stronger and more diligent you will need to be in order to find a place of surrender in these very challenging and strong asanas.