Easy Yoga "HIP OPENER" Poses For Stress and Anxiety

Yoga for dealing with emotional strain, 

anxiety or relieve everyday stress. 

Below is a beginner friendly warm up. I have created this sequence in order to focus on opening up the hips, which are said to 

hold tension (physical and emotional) in the body. 

SEQUENCE - WARM UP HIPS

STANDING FORWARD BEND – STRETCH ARMS OUT TO REACH THE OPPOSITE WALLS
STANDING FORWARD BEND – REACH DOWN TOWARDS YOUR TOES
HOLD  ON A BLOCK FOR BALANCE

WRAP INDEX FINGER AROUND YOUR BIG TOE
PLACE YOUR FEET ON THE PALMS OF YOUR HANDS FOR AN INCREASED STRETCH.

SITTING FORWARD BEND (Stretches the hamstrings)

ROLL A BLANKET AND PLACE UNDER YOU IF YOUR HIPS ARE TOO TIGHT
PLACE A STRAP AROUND THE EXTENDED FOOT FOR A DEEPER STRETCH 

THREE-LIMBED FORWARD BEND (Hamstrings, gluteus maximus)

EQUALLY DISTRIBUTE WEIGHT IN YOUR SIT BONES 

SIT ON BLOCK TO DECREASE KNEE STRAIN 

SQUAT - (Garland Pose opens the hips and groin) 

FOLD BLANKET UNDER HEELS FOR SUPPORT, DO NOT TRY TO BALANCE ON THE BALLS OF YOUR FEET. 

STAND IN MOUNTAIN POSE -  (Improves posture, strengthens thighs)
MOUNTAIN POSE IS USUALLY THE STARTING POSITION FOR ALL STANDING POSES. STAND WITH YOUR BIG TOES TOUCHING, HEELS APART.
ENGAGE THIGHS, LIFT KNEE CAPS.
SHOULDERS DOWN AND BACK AWAY FROM EARS.  

CHAIR POSE - (Strengthens the thighs)
BEND AT THE NEEDS
SLIGHT BEND IN UPPER BACK
KEEP ARMS TOWARDS THE CEILING, KEEP ELBOWS CLOSE TO EARS

TREE POSE - (Strengthens thighs, calves, ankles, and spine. Relieves sciatica and reduces flat feet.)
START IN MOUNTAIN POSE
LIFT FOOT TO INNER THIGH, PRESSING INTO THIGH TOES POINTED AT FLOOR.
RAISE HANDS TO THE SKY

REPEAT FORWARD BEND

REST IN CHILDS POSE  

RESTORATIVE YOGA – Concerning Osteoporosis

OSTOPENIA/OSTOPOROSIS

Persons with Osteoporosis can experience spontaneous spinal fractures when bending forward or twisted as the body moves back to its original position.
Weight bearing positions can put too much stress on the bones. Hairline fractures of bones or crush fractures of vertebrae can occur.

Advice for practicing yoga/stretching while suffering with OSTOPENIA/OSTOPOROSIS

1. Avoid high-impact exercises; sudden jerking, rapid movements.
·         Includes bouncing while stretching, or rapid stretching with poor body alignment. 
2. Avoid activities that reinforce a rounding of the upper spine hunched, collapsed 
positions.
·         Attempting to touch your toes in a standing or seated forward bend.
·         It is especially important for men and women at risk for osteoporotic fractures to practice yoga's seated poses with adequate props.
3. Avoid hyper-extension of the neck. 
·         Do not tilt your head way back. This action can potentially compress the vertebral arteries and interrupt blood flow to the brain, possibly causing fainting or even a stroke.
·         When lying down, place adequate support under your head to keep your forehead level or slightly higher than your chin. 

Why Wikipedia Is Misleading About Yoga

REF:  http://www.wikipedia.org/

http://en.wikipedia.org/wiki/Yoga

  

Breaking down the description on Wikipedia’s yoga page and add information in order to educate and provide further reference about yoga and its history.

Breaking down Wikipedia’s yoga description (paragraphs 1-5)

Paragraph 1: Wikipedia (Their Description of Yoga):  “Yoga (Sanskrit, Pāli: योग, yoga) is a physical, mental, and spiritual discipline, originating in ancient India.[1][2] The goal of yoga, or of the person practicing yoga, is the attainment of a state of perfect spiritual insight and tranquility while meditating on the Hindu concept of divinity or Brahman.[3] The word is associated with meditative practices in Hinduism, Jainism, and Buddhism.”

The Issue: Wikipedia focuses on the Hindu Religion and Buddhist religion in their description of Yoga, in this description it actually tells you that the goal of Yoga is to meditate on a Hindu God (Brahman).   

 Actually the art of yoga was originally documented by Patanjali who wrote medical essays and grammar at least 1,700 years ago also wrote significant works on Ayurveda (the ancient Indian system of medicine) and Sanskrit grammar.

 The “goal” ,if you will, of yoga is of a medical origin. What we should be focusing on are the medical benefits of an asana (yoga pose). However Wikipedia would like for you to think the goal of yoga is religious based instead of highlighting its physical and emotional benefits.

My Point: The goal of yoga is up to each individual. 

Paragraph 1: The last sentence in paragraph 1  reads   “The word is associated with meditative practices in Hinduism, Jainism, and Buddhism.”   

The Issue: Wikipedia gives a minimal description of the word yoga.   The very word "yoga" makes reference to this. The root, "yuj" (meaning "unity" or "yoke"). This is mentioned briefly in the 4th paragraph. I believe this should be mentioned earlier on, perhaps in the first paragraph. Typically when you are looking for a description of a word it would be noted immediately instead of in the 4th paragraph. 

My Point:    Yoga has been adopted by religions and incorporated into their religious practices. (Hindu Yoga below)  However, yoga is not based specifically on religion as it is based on medical benefits noted by Patanjali.   

Paragraph 2:  Wikipedia begins paragraph 2 “Within Hindu philosophy”:   "Within Hindu philosophy, the word yoga is used to refer to one of the six orthodox (āstika) schools of Hindu philosophy.[7][8] Yoga in this sense is based on the Yoga Sutras of Patanjali, and is also known as Rāja Yoga to distinguish it from later schools.[9] Patanjali's system is discussed and elaborated upon in many classical Hindu texts, and has also been influential in Buddhism and Jainism. The Bhagavad Gita introduces distinctions such as Jnana Yoga ("yoga based on knowledge") vs. Karma Yoga ("yoga based on action")."

The Issue:  In my opinion let’s educate ourselves outside what Wikipedia tells us about Hinduism and yoga. Wikipedia is leading people to believe that Yoga is based on these religions when actually religions adapt yoga into their religion.  For example below is an excerpt from a website about Hinduism, and it’s easy to see that this religion itself is not based on Yoga, just as Yoga is not based on religion.

My Point:     What Wikipedia has done specifically with their yoga page is take a limited knowledge of this topic and post it on their site. The majority of their information about yoga is specifically referring to Hinduism.

The following website, All about Hinduism, talks specifically about Hinduism and goes on to say “Hindu is not a mere name. This name Hindu is not only of geographical, but also of national and racial importance.”  Here’s what they have to say about Yoga specific to Hinduism. 

 Also as you can see a few of the terms below are thrown around and not explained within the first 5 paragraphs on Wiki/yoga.

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 According to this website All about Hinduism http://www.dlshq.org/download/hinduismbk.htm#_VPID_64

Here is what it says about Hindu Yoga

HINDU YOGAThe Four PathsThe four main spiritual paths for God-realisation are Karma Yoga, Bhakti Yoga, Raja Yoga and Jnana Yoga. Karma Yoga is suitable for a man of active temperament, Bhakti Yoga for a man of devotional temperament, Raja Yoga for a man of mystic temperament, and Jnana Yoga for a man of rational and philosophical temperament, or a man of enquiry.Mantra Yoga, Laya Yoga or Kundalini Yoga, Lambika Yoga and Hatha Yoga, are other Yogas. Yoga, really, means union with God. The practice of Yoga leads to communion with the Lord. Whatever may be the starting point, the end reached is the same.Karma Yoga is the way of selfless service. The selfless worker is called the Karma-Yogin. Bhakti Yoga is the path of exclusive devotion to the Lord. He who seeks union through love or devotion is called the Bhakti-Yogin. Raja Yoga is the way of self-restraint. He who seeks to have union with the Lord through mysticism is called the Raja-Yogin. Jnana Yoga is the path of wisdom. He who seeks to unite himself with the Supreme Self through philosophy and enquiry is called the Jnana-Yogin.

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Paragraph 2: Wikipedia goes on to note “Patanjali's system is discussed and elaborated upon in many classical Hindu texts, and has also been influential in Buddhism and Jainism”  

The Issue:   Wikipedia is repetitively mentioning these 3 religions.

My Point:     Patanjali’s work has been discussed and elaborated on in Western culture.

Paragraph 3: “Other systems of philosophy introduced in Hinduism during the medieval period are bhakti yoga, and hatha yoga.”

The Issue:   Yoga is not based on Hindu philosophy.

My Point:     Bhakti yoga and Hatha yoga derive from Hinduism.  See Bhakti and Hatha yoga explained below.

Bhakti Yoga-

“Bhakti yoga did not emerge as a distinct form of yoga until about 500 B.C., the time of the composition of the Bhagavad-Gita, a Sanskrit work…..” http://www.thesecretsofyoga.com/Bhakti/Bhakti-history.html

Hatha yoga-

“Hatha Yoga was introduced by Yogi Swatmarama, a 15th century sage from India. This style of Yoga is the most popular in the West. It has developed into other styles like Ashtanga, Bikram and Kundalini.” http://www.thesecretsofyoga.com/Hatha-Yoga/What-is-Hatha-Yoga.html

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Paragraph 4: “The Sanskrit word yoga has the literal meaning of "yoke", from a root yuj meaning to join, to unite, or to attach. As a term for a system of abstract meditation or mental abstraction.....” 

The Issue:   I haven’t been able to clearly define abstract meditation or mental abstraction and I’ve never heard of that until now.

My Point:   Wikipedia uses vague terms. Upon researching abstract meditation and mental abstraction and I could not get a clear answer on what either of these mean.  The fact that this sentence follows the definition of the word yoga leads me to believe anyone trying to understand what yoga is would be clearly confused.

        Paragraph 5: Last paragraph  

“The goals of yoga are varied and range from improving health to achieving moksha.[14] .... In the Mahabharata, the goal of yoga is variously described as entering the world of Brahma, as Brahman, or as perceiving the Brahman or Ātman that pervades all things....”

The Issue:   I am not comfortable that Wikipedia continues to suggest the goals of yoga are of Hindu origin.

My Point:   Anyone reading Wikipedia in order to educate themselves on yoga would be lead to believe it is religion based. It’s not hard to see why someone without my background and knowledge reading about yoga and looking for an explanation on Wikipedia would automatically associate it with Hinduism.

Additionally the site only has pictures of various religious figures and it does not showcase any poses or descriptions of yoga poses that would actually be beneficial to someone interested in discovering yoga.

The pictures on the site indicate that Yoga is Religion based and it is in fact not.  The site lists Hindu and Buddhism over and over on the first half of the page. This would lead anyone to believe that Yoga is religious based.

There are different types of Yoga, just like there are multiple types of foods from all over the world.  

Please feel free to leave your comments and or questions.

Bible Verses to reflect on:

Colossians 3:23 Whatever you do, work at it with all your heart, as working for the Lord, not for men

1 Corinthians 10:31   So whether you eat or drink or whatever you do, do it all for the glory of God.

Colossians 3:17 And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.

Philippians 4:8   Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things.

Welcome

 Who can yoga benefit... those suffering from depression, anxiety, anger, arthritis, physical limitations due to injury or deformation and weigh loss issues.    - Ashley