Yoga Teacher's Companion #38: Is it Safe To Transition Between "Open Hip" & "Closed Hip" Postures?
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- Опубликовано: 18 сен 2024
- Watch as Jason breaks down the common belief that it's dangerous to transition between "open hip" postures like Warrior 2 and "closed hip" postures like Warrior 1. Learn more about yoga and your hips--and, why these transitions are likely to be safe for most bodies.
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Highlights:
:40 This Transition is Safe
3:01 Why I don't say "open" or "closed" hip
5:01 Does this transition grind the hip?
6:05 What is "grinding" of the hip?
6:34 Description of Femoral Acetabular Impingement (FAI)
8:11 How and when Impingement may occur
13:01 Does Grinding Happen in the transition between Warrior 1 and 2?
14:14 Yoga Postures that can cause grinding or hip impingement
ABOUT JASON:
Jason Crandell is a natural teacher and author with more than 20 years of experience. Named “one of the teachers shaping the future of yoga,” by Yoga Journal, Jason has been an in-demand teacher at conferences around the world for more than two decades.
For the past 10 years, Jason has honed his approach by looking to peers outside of the yoga community, in the fields of physical therapy, orthopedics, and sports medicine. These collaborative partnerships have enabled Jason to offer the most up-to-date to asana technique, cueing, injury management, and hands-on adjustments. Jason’s goal is to blend the timeless wisdom of yoga philosophy with evidence-based information to create yoga curriculum that helps modern practitioners grow and evolve.
so I love this and its super helpful. My favorite is part is when you wave the femur all around while your explaining, cracks me up. Love you and Andrea!
Thanks Jason for continuing to enrich our practice of Yoga and our teachings.
You're welcome. Thanks for watching!
I really appreciate that you share this stuff so freely, there is so much dubious content on line, I really hope this isn’t still taught on tt’s these days, thank you Jason
I'm happy to NOT be dubious!
Thx Jason, love your podcast the two of you are great. ThankGod we are all not teaching like we did years ago. I would like to think I always have room to learn more and do better! You have been a great teacher for me. These days if I feel like being extreme I practice being extreme at taking really good care of myself. Thx Dar
Thanks so much, Dar!
Thanks so much for breaking this down in such an understandable way. I appreciate it so much and it was very helpful. Namaste', Mary
You are so welcome
Thank you as always for your gift of distilling key, technical information in such easily approachable language. You have the same gift in cuing your classes. Best teacher ever!!
Thanks, Elaine!
Brilliant, thank you!
Thank you, Jason! Great information - as always. Really appreciate you!
You're welcome! Thanks for watching.
Thanks Jason, really appreciate your content. Just finishing my 200hr training and found your information to be very informative and inspiring.
Great to hear!
Thank you for your generous sharing so we can be responsible in our own practices and those of others🙏🕉💗
You're welcome!
Jason, this is such valuable information! We hear so much about closed and open hips. I also prefer to not transition between them just because of placement of feet and it flows better, but it’s good to know they aren’t dangerous if it makes sense to add such transition. Grateful for your wisdom!
You're welcome!
Thank you!! So appreciate this teaching, educational and filled with grace.
You're welcome, Rachel.
Always so helpful, informative with content that makes you really think about stuff! Thank you Jason 🙏
Thanks so much!
thanks Jason!!
You're welcome!
❤I’m so glad you addressed this 🙏…. It really drives me crazy when people make this clam. Yes the transition is awkward, but not dangerous.
Me, too!
As always, your information is clear and helpful! Thank you 😊
Thanks!!
Wow! Exactly what I needed to hear. Thanks Jason. 🙏🏻
You're welcome, Kristen.
Thank you for bringing science to wellness, it must be a lonely fight!
Indeed.
Labral tears are growing in yoga, primarily from extreme ROM and/or years of strict rectilinear‘alignment’ - in this warrior example he’s right, it’s always about the transition, and as he explains, at 90 degrees the transition is problematic.
Strict parallel in deep hip flexion is internally rotated in relation to the acetabulum.
His examples of flexion with abduction translates to every single parallel or ‘hugging in’ deep hip flexion pose- splits, deep lunges, warrior 3….
Also this type of concern exists in every single joint, as every joint surface is curved and strict ideas of rectilinear movement distorts the joint surface relationships elsewhere in the body as well. Second to hips spine is likely most vulnerable.
Thank you very much Jason! If you could recommend us books to continue our study would be great!
There are so many and it depends on what focus you're looking for. That said, The Heart of Yoga by Desikachar is a must.
Thank you for this, Jason.
I see people transitioning from Ardha Chandrasana Balance into warrior three and vice versa. This looks to me like it would be very stressful on the hip joint. Am I right?
It's demanding on the hip..... but, it's not nearly as demanding or stressful on the hips as walking 10,000 steps per day (which is incredibly good for us, in part, because of the stress). Our hips are very, very capable of handling Warrior 1 to Ardha Chandrasana and vice versa. Of course, do what you feel is appropriate, but, as a rule of thumb, there really isn't a mechanism by which this transition is dangerous. In fact, it's often used in Physical Therapy to help strengthen the hips.
I asked same question. Single leg balance seem to harbor red flags. 🤷♀️🤷♀️
I loved this video so much -extremely thoughtful explanation. But I have a question. What about single leg balancing poses that transition without bringing the other leg down for instance, going from warrior three to balancing half moon, where the weight of the body is on the femoral head and the single standing leg? I’ve seen this many times in class and it’s a red flag.
I have heard caution about that transition too, but it does not seem to fit what Jason is describing because the femur of the grounded leg moves into abduction instead of adduction and would not be internally rotating. Perhaps there is another reason for caution? Personally, I’ve never had problems with that transition, but I have felt the “pinch” on the front hip that Jason described in variations of Marichyasana and for me in Garudasana
See Jason’s replies to other similar comments.
It really doesn't matter if you're on one leg or two. I have a longer comment below if you'd like to check it out! Thanks for asking.
I hurt my hip a couple of years ago doing a Happy Baby pose. It's no longer acute pain but a constant ache that varies on the intensity continuum. I suppose it's time to see an orthopedic surgeon.
Sorry to hear it. At very least, avoid postures that create this irritation.
I have been taught that open hip/close hip rotation is fine as long you have more than one weight bearing point of support ie. two legs, 1 arm, 1 leg. What I was recently taught that going from a neutral pelvis position to external rotation on one weight bearing leg is dangerous for the hip as in warrior 3 - Half Moon or chair into half moon. I love both of these transitions but have not had them in my practice since I was taught this. Is this in fact false information and can I safely add these transitions back into my practice? For reference I do have a torn labrum in one hip but I am a lifetime athlete so that could have occurred at any point in time in my life.
Totally not dangerous.... Honestly, think about the type of stress the hips endure walking up stairs, walking down stairs, going on hikes with elevation changes. We've evolved to be on one leg... like... a lot. Every time you take a step, you're on one leg. The mechanism of labral injury is the same whether you're on one or both legs. It's about the angles, not the amount of load. THAT SAID.... since you have a labrum injury, it's warranted to be more conservative in your choices. If it were me, I would not worry about these transitions and, instead, I'd avoid all of the things I spoke of in the last part of the video. But, don't take my word for it. It's your hip, so please let your symptoms and sensibilities guide you.
@@JasonCrandellYoga Thank you for response. I’ll take all of your information into consideration and continue to do some more research. Thank again!
Can i be your video editor