HINGEING AT THE HIP
Not every participant has the flexibility or proprioception to perform every yoga pose.
By instructing hingeing at the hip, everyone can participate fully in class.
WORDS: LISA GREENBAUM
ogaFit creates multi-level classes
that cater to everybody and every
body. When we set up various
poses and flows, we use what we refer to as
SPA or Seven Principles of Alignment. With
these safety principles in mind, we teach the
safest and most comfortable options for
each pose, for everyone in the room.
Examples of this include teaching Mountain
Pose with feet hip-width apart. Many people
are comfortable perfoming this with feet
together, but everyone is comfortable doing
so with a wider stance and more stability.
We will see this same pattern in the roll up/
roll down from standing to Forward Fold.
Though some have the proprioception to
keep their bodies safe throughout this
action, many do not.
Hingeing at the hip is the safest method
to reduce strain in our lower backs and
encourage core strengthening, while also
teaching functional movement skills. When
we teach our clients to fold at the hips and
bend at the knees, we are showing them
how to safely move through a neutral spine,
reducing strain in their backs and promoting
core and leg strength. To come back up, we
instruct bending at the knees and lifting from
the chest in order to keep a neutral spine:
in this way we are teaching our clients how
to lift properly using their legs and core
strength for support over their back.
One of my favourite objections to yoga is
‘I can’t touch my toes!’ Well guess what –
everyone can touch their toes if they bend
Y
Want to become a
YogaFit instructor?
32 | NETWORK WINTER 2015
Hingeing at the hip
their knees enough! It is the hip hinge that allows this. Flex at the hip joint, soften the knees
and allow the belly to move towards the thighs, at the same time lifting through the pelvic floor
muscles and engaging the transverse abdominus, ensuring internal core support. Practicing
our Forward Fold in this way encourages a more central hamstring stretch while enabling the
muscles of the mid/lower back to relax. This stretch can be enhanced by gently drawing up
and engaging through the quadriceps.
Easy cues for participants to remember include: ‘Folding at our hips, like closing a door
or closing a book.’ You can also ask participants to take their first two fingers to the crease
of their hips and feel their bodies fold over their fingers as they move into Forward Fold.
By teaching hingeing at the hip, you can set your clients up for success by promoting safe
movement patterns.
Lisa Greenbaum is the VP of Operations of YogaFit Training Systems, as well as an E-RYT 500, Senior Master
Trainer and international presenter.
The YogaFit Fundamentals (parts 1 & 2) 15-CEC course, powered by Australian Fitness Network,
is taking place across the country this Winter. Upcoming dates: 5 to 7 & 12 to 14 June, Perth; 19
to 21 & 26 to 28 June, Brisbane; 10 to 12 July & 31 July to 2 August, Melbourne; and 17 to 19 &
24 to 26 July, Sydney. For the next level, YogaFit Level 3: 9 to 10 June, Perth; and 15 to 16 July,
Sydney; and YogaFit Kids: 24 June, Brisbane. fitnessnetwork.com.au/yogafit