1. Beyond Pigeon Pose:Yoga for the Hip-Flexed Athlete
Elizabeth Kovar M.A. | | |

2. Learning Objectives
Understand various reasons on how / why we experience tight hips.
Comprehend a better understanding of the importance of fascia and the connection throughout the body
Ways to release tightness through self myo-fascial release and yoga poses.

3. All about the Hips Hips = Complex Joint
Hip Joint aka “Acetabulofemoral Joint”
Head of Femur adjoining 3 pelvic bones (ilium, ishium, pubis)
Anterior (Front View) – reveals 9 muscles
Posterior View (Back View) – reveals 12 muscles
Synovial Joint with 3 movements
In Movement Hip = Mobility
Located between two stable Joints (Knee, Lumbar Spine)

4. Why are Hips Tight?.... Constant Sagittal Plane Movements
Constantly in a Hip-Flexed State
Poor Posture – Sitting, Standing, Movement
Let’s Try It!
Surgery / Scar Tissue
A-symmetries / Center of Gravity
Pelvis is “Storage” area for emotions, guilt, fear
Overuse of Connective Tissue
Tight hips occur from natural imbalance or athletic overuse

5. …CONTINUED WHY DO WE NEED TO “LOOSEN” OUR HIPS?
POOR POSTURE/IMBALANCE >
COMPROMISED JOINT STABILITY / MOBILITY RELATIONSHIP >
DYSFUNCTIONAL MOVEMENT >
OVERLOAD OF MUSCLES >
INEVITABLE BREAKDOWNS >
PAIN, INJURY OR FURTHER COMPENSATION

6. What is Fascia?
High percentage of pain /lack of mobility maybe from fascial issues
Definition:
“Structure of connective tissue that surrounds muscles, group of muscles, blood vessls, nerves, binding some structures together, while permeating others to slide smoothly along each other.”
Without fascia our muscles would look like hamburger meat!
Chicken Example

7. 3 Levels of Fascia FASCIA + COMPLEX!
Superficial Fascia – Located below skin & contains Fat
Deep Fascia – Below superficial & thicker /tougher layer
Encases bones, muscles, organs, nerves & blood vessel
Subserous Fascia – Covers inner most body cavities
Heart, abdominal, lungs

8. Deep Fascia AKA Intramuscular Fascia
Directly related to flexibility & ROM
Main Functions
Ensures framework & alignment of muscles fibers, blood vessels & nerves
Enable safe transmission of forces through muscle
Provides lubrication between muscle fibers that allow muscles to change shape during contraction / elongation.
Contract vs. Relax Capability

9. Fascial Lines
Superficial Back Line

10. Fascial Lines
Superfiscial Front Line

11. Fascial Lines LATERAL LINE
“Brake for lateral/rotational movement in the trunk

12. FASCIAL LINES
SPIRAL LINE
Compensates deeper rotation

13. FASCIAL FUNCTIONAL LINES
FRONT / BACK FUNCTIONAL LINES
Connects opposite arm with leg to assist in gait / athletic movments

14. FASCIAL LINES ARM LINES A – SUPERFICIAL FRONT ARM B – DEEP FRONT ARM
C – SUPERFICIAL BACK ARM
D - DEEP BACK ARM

15. Fascial Lines
DEEP FRONT LINE

16. Myofascial Release If tight in the hips: Yoga Therapist
Foam Roll / Tennis ball
Yoga Instructor
Focus on lengthening / strengthening fascial lines

17. Integration into Yoga Strength & Stretch Fascial Lines
If tight in the hips, may have to lengthen other areas
Not just Hip Focused
Integration of two or more lines
BREATH is highly important
Connected from top to bottom
T-shirt example

18. Fascial “Help” in Yoga Warmer Temperature Slow, Controlled, Movements
Holding postures closer to one minute
Yin Yoga

19. THANK YOU