From an anatomical standpoint, certain asanas belong together; others don’t play well when combined. Because of the way human joints move, yoga classes need specific structure to minimize the prospect of injury. We can also use this knowledge to better organize our home practice. In particular, the standing poses can be divided into two general groups, open and closed hip poses; both groups work the body in beneficial ways, but combining them is a no-no. Here’s why.
The hip joint enjoys a “ball and socket” construction. In other words, it’s possible to move the hip in a number of directions, and to transition from one of these to another very quickly. Possibility doesn’t necessarily translate to advantageous, however. Surrounding this joint are a number of structures that work in different ways depending on how the body is positioned. Movement often puts stress on these structures, and it’s possible to create wear and tear on cartilage. In addition, this area is considered “avascular”, meaning that there’s not a lot of blood flow to these structures. Because the hip joint is for the most part “on its own,” injuries can be doubly problematic. With this background information, let’s consider a few of the standing poses from the perspective of the hip.
Tadasana, or Mountain Pose, is practiced standing with the hip socket in a “closed position”; in other words, one’s pelvis is rotated in the same direction as the rest of the body. Other asanas that use a closed hip include Parsvottanasana, or Pyramid, Virabhadrasana, or Warrior Poses I and III, Anjaneyasana, or Low Lunge, and Parivrtta Trikonasana, or Revolved Triangle. Moving from one of these poses to another is relatively easy on the body, as the hips for the most part stay put.
When one moves into Virabhadrasana, or Warrior II, however, the story changes. Here, the hip twists to the side. The joint rotates externally; in other words, the torso turns at an angle to the legs. For this reason, Vira II is classified as an ‘open hip pose,” Others include Trikonasana, or Triangle Pose, Ardha Chandrasana, or Half-Moon Pose, and Utthita Parsvakonasana, or Extended Side Angle Pose.
Moving from an open hip position to a closed hip position, and vice versa, thus involves a great deal of movement within the joint. This movement affects the surrounding structures, especially the cartilage and ligaments. Some stretching and rubbing here is okay, but repeated movement between these two sets of poses isn’t such a great idea. Accumulated wear and tear translates into such afflictions as repetitive use injuries, tendonitis, and osteoarthritis.
This is why intelligent sequencing of practice makes such a difference. The open hip poses are generally practiced together, separately from those that involve a closed hip. Often, a vinyasa class will move through the open hip postures, starting and ending with Vira II before moving back to a Surya Namaskar, or Sun Salutation. This opens the hip joint for several poses at a time. Following Surya Namaskar, the teacher might then elect to take Virabhadrasana I (closed hip) before moving into Pyramid, Vira III, and/or Revolved Triangle.
In some lineages, this kind of sequencing isn’t always followed. If you find yourself in a class that moves back and forth between Viras I and II, for example, it’s important to lift the hip up when transitioning to mimimize damage to the joint. To do this, straighten the front leg in order to move the hip joint out of the closed position before opening. This will help to keep the joint safe.
I already have arthritis in my hip. In the class described above, I’d definitely want to know why the poses are taught one after the other. There might be a rationale that supersedes the need to minimize movement in the hip, but I would want to consider it within my knowledge of my body. If the back-and-forth movements repeat, I would definitely modify my movements to avoid further aggravation of my cartilage, possibly moving to Balasana, or Child’s Pose for a few minutes. When I work with a new teacher, I try to remember to let that person know my situation before class. This way, it won’t be a complete surprise when I stop following the teacher and do my own thing. Also, the information may lead the instructor to offer a modification.
In the same way, I keep my home practice safe by grouping open hip asanas together, usually before the closed hip poses. I want my practice to be sustainable for the decades to come, and this is one way I try to ensure that I’ll be doing asana into my eighties or beyond. Yoga is generally safe, but intense movement must always be pursued cautiously – with the surge of interest in yoga, injuries are unfortunately becoming more and more common. Knowledge is power; be careful and stay safe!
Yoga Cielo Stellato 