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Hips don’t lie–especially while you’re practicing wide-legged poses. But the following tips aid you adapt asanas to accommodate your anatomy

By now we’ve just about agreed on this fact: Yoga is for every one. But all bodies aren’t the identical. Your body is built around your unique anatomical scaffolding. And that may have an effect in your practice.

One example is the differences in the form of the pelvis. Thomas Myers, a veteran yoga teacher and creator of Anatomy Trains: Myofascial Meridians for Manual Therapists and Movement Professionals, explains that, when you were born in a female body, your hips are generally barely farther apart to accommodate the opportunity of giving birth.

“After all there are slim-hipped women and wider men,” he says, warning against gender stereotypes. In any case, individuals with narrower hips may find wide-legged poses more difficult. “Anything that requires the legs to spread lots goes to be more problematic.”

That doesn’t mean individuals with narrow hips can’t do or shouldn’t try such poses as Goddess Pose and Upavistha Konasana (Wide-Angled Seated Forward Bend). “[We] can have to work a bit of harder,” he says. “All of us need it. We just don’t get there as fast.”

Working With Narrow Hips

After we discuss wide or narrow hips, we’re not talking about your outermost curves. True hip width is set by the space between your hip points. (Anatomically often known as  the anterior superior iliac spine, these are the sides of the pelvic bone that appear to protrude forward just above the thighs.) The space will differ from individual to individual.

People even have various anatomical differences within the pelvis which will influence how easily they’ll practice a wide-legged pose. Practicing yoga shouldn’t require you to defy your anatomy, nonetheless. As an alternative, practice working throughout the body’s parameters. Myers suggests that yoga teachers who’ve narrow-hipped people at school “cut them some slack because they’re not going to give you the chance to open their knees as wide.” Focus more on how the pose feels in your body than what the form looks like.

Which means Prasarita Padottanasana (Wide-Legged Standing Forward Bend), for instance, might not be as wide or as little as you’re often taught. You might look a bit of “taller” since the narrower angle of your legs means your upper body will likely be farther from the ground. Narrow-hipped folks may feel more supported with blocks turned on a high setting beneath their hands.

If wide-legged poses are a challenge for you, practice with intentionality and take a mild, incremental approach. As in all asana practice, avoid overstretching to the purpose of straining the muscles and ligaments. Honor your natural anatomical differences and stretch without pain.

Practicing Wide-Legged Yoga Poses

Some wide-legged yoga poses may look different in individuals with narrow hips, but they could be just as accessible. Visit the Yoga Journal Pose Library for detailed instructions on each pose.

(Photo: Andrew Clark; Clothing: Calia)

Vrksasana (Tree Pose)

We may not consider Tree as a wide-legged pose since just one leg is turned outward however the foot-on-thigh version of the pose requires you to show your leg out and lift it on the hip. If that is difficult, come into Tree by turning your right leg out and bringing your right foot to rest in your shin or a block. Allow your bent knee to point more toward the highest right corner of your mat reasonably than the side.

(Photo: Andrew Clark; Clothing: Calia)

Virabhadrasana 2 (Warrior 2 Pose)

For Warrior 2, step your feet as wide as is comfortable without straining. Bend your front knee, but as a substitute of forcing your front thigh toward parallel, allow it to keep up a mild slope toward your knee. In case you notice  your front knee drifting inward toward the middle of the mat, open in the wrong way.

(Photo: Andrew Clark; Clothing: Calia)

Utthita Trikonasana (Prolonged Triangle Pose)

In Yoga Myths: What You Have to Learn and Unlearn for a Protected and Healthy Yoga Practice, Judith Hanson Lasater says attempting to bend to the side as when you’re moving between two panes of glass doesn’t have in mind actual hip and pelvis anatomy. As an alternative, step the feet as wide as is comfortable without straining and switch your front foot, knee, and thigh out to the side. Then allow your pelvis and torso to show barely forward as you bend to the side. Use blocks to bring the ground to satisfy your hand.

(Photo: Andrew Clark; Clothing: Calia)

Utthita Parsvakonasana (Prolonged Side Angle Pose)

Placing your hand on the ground and even on a block in Side Angle might not be possible in case your hips are tight or narrow. As an alternative, practice along with your forearm in your thigh.

(Photo: Andrew Clark; Clothing: Calia)

Baddha Konasana (Certain Angle Pose)

From a seated position, bring the soles of your feet together and permit your knees to open and drop away from each other into Certain Angle. You might have to support your knees with blocks or bolsters, and move your feet farther from your body to search out a cushty position to your hips. The following tips may help with Supta Baddha Konasana, the reclined version of this pose. Note whether practicing the pose lying down feels different in your hips.

(Photo: Andrew Clark. Clothing: Calia)

Upavistha Konasana (Wide-Angle Seated Forward Bend)

Sit along with your legs prolonged straight out in front of you. Open your legs out only as wide as you comfortably can. Lean forward into the pose so far as your hips will allow without forcing. Place your hands in front of you for support.

(Photo: Andrew Clark. Clothing: Calia )

Malasana (Squat or Garland Pose)

You may keep your knees closer together as you squat in Malasana. In her book Blockasanas, yoga instructor Jenny Clise suggests sitting on blocks to support yourself as you’re employed to bring your torso to a more upright position. Turn your feet out and permit your knees to trace within the direction of your feet. You may bring your hands together at your heart.

Skandasana (Side Lunge or Pose Dedicated to the God of War)

There are several ways you’ll be able to adjust this side lunge. In case your hips are very tight, begin in a wide-legged stance along with your hands in your hips and shift your weight forwards and backwards from one leg to the opposite, bending on the knee. If you might have more mobility in your hips, you’ll be able to stand along with your legs a cushty distance apart, fold halfway forward, and shift from left to right, bending on the knees as deeply as you’ll be able to. Clise also offers a seated Malasana: Sit on blocks in a squatted position, extend one leg straight out to the side and point your toes and knees toward the ceiling.