Relief Effort

Tight hips are a big cause of back pain. Open them up with this sequence and feel your pain disappear.

By Andrea Ferretti, sequence by Baron Baptiste

If you take a class with yoga teacher Baron Baptiste, you'll invariably practice something he calls Double Pigeon, a pose that's alternatively known as Ankle-to-Knee Pose, Square Pose, or Firelog. Whatever its moniker, it always stretches the outer hips intensely, particularly the piriformis, often the main culprit in sciatic pain. What's behind Baptiste's consistent focus on outer hip openers? Since the legs and the spine connect to the pelvis, he likens the hips to the central station of the body. "I think of the hips as the mother of all movement," he says. "When they're open, you'll be much more mobile both above and below them."

This vinyasa sequence focuses on the outer hips but also stretches the hip flexors, quadriceps, and inner groins for a well-rounded practice. Baptiste recommends holding the poses longer than usual and using your breath to soften and release the pelvic area. He also suggests letting go of your idea of what a pose should look or feel like. Back off if you sense yourself pushing too hard or going too far. "It's more important to show up and do these poses consistently," he says. "Be the tortoise, not the hare. Slow and steady always wins the race. "

Home Sequence

Before You Begin

Invocation and Breathing

Chant Om 3 to 6 times. Then establish a deep, audible pattern of Ujjayi breathing. Inhale for five counts and exhale for five counts. Remember to maintain this steady, even breath as you begin to move through the sequence.

Sun Salutations

Do 3 to 6 Sun Salutations of your choice to warm up your hips and build heat in your body. Then begin the featured sequence.

1. Anjaneyasana (High Lunge)

From Downward Dog, step your right foot forward between your hands. Keep your back heel lifted and come onto your fingertips. See that your bent knee is directly over your heel, not in front of it. On an inhalation, sweep your arms toward the ceiling with your palms facing each other. The strength and stability of your lower body should make your upper body feel light and mobile. Stay for 5 breaths.

2. Low Lunge

Exhale and bring your fingertips back to the mat. Lower your back knee and come onto the top of your back foot. Let your front knee come slightly forward of your heel. Bring your hands to your front knee and breathe deeply as you stretch your inner left groin. When you're ready, inhale and sweep your arms toward the ceiling. Stay for 5 breaths.

3. Eka Pada Rajakapotasana II (One-Legged King Pigeon Pose II), variation

Bring both hands to your front knee. Reach back with your left hand, grab your back foot, and pull it toward your left buttock. This will create an intense stretch in your left quadriceps. Stay for 5 breaths.

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