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Preparatory Exercise
Standing Hip Rotation
खड़े हो कर कूल्हे का घुमावদাঁড়িয়ে নিতম্ব ঘূর্ণন
Beginner
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About this Practice
Circular rotation of the hips in a standing position. Loosens the sacroiliac joint, massages the lumbar spine, and stimulates the digestive organs. A natural, intuitive movement that the body craves after sitting.
How to Practise
- 1
Stand with feet wide, hands on hips.
- 2
Trace large circles with the hips: forward, right, back, left.
- 3
10 rotations clockwise, then 10 anticlockwise.
- 4
Keep the feet grounded and the knees softly bent.
- 5
Gradually increase the range of motion.
Benefits
- ✓Loosens sacroiliac joint
- ✓Massages lumbar spine
- ✓Stimulates digestive organs
- ✓Warms the hip flexors
- ✓Energises the lower body
Health Goals Addressed
⚠️ Cautions & Contraindications
SI joint dysfunction (reduce range). Recent hip injury.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.