Fix It With Yoga: A Bad Day

Release negative emotion from your hips

Sometimes holding your breath and counting to 10 just won’t do the trick.  One of the best ways to deal with a challenging scenario is by focusing on your hips to release bodily tension. “Hips hold a lot of emotions,” says Kimberly Wilson, author of the upcoming book Hip Tranquil Chick: A Guide to Life On and Off the Yoga Mat. “You are getting into areas that are always closed. Going to the yoga mat and practicing something that takes you deep into the hips helps you open and release, which is what you need when you are going through an emotional battle.” Wilson recommends the following sequence for full release, or, if you are pressed for time, just choose the hip-opening squat (pose #10) for a quick catharsis.

1. Begin in table pose. Take the hips to the right and make circles with the hips and torso. Repeat a few times to work out all the kinks. 

2. Return to table pose, bring your knees back a couple of inches, curl your toes under, and lift your hips to Downward Dog, an inverted V.  Watch the video to learn the move.

3. Inhale and lift your right leg—One-Legged Downward Dog. Watch the video.

4. Exhale and place your right foot in between your hands to a lunge. Take small rocking motions back and forth to awaken the hips. Drop your left knee, hook your thumbs, and sweep your arms overhead alongside your ears.

5. Release your hands back to the mat, pull your hips back, and straighten your right leg into a half-split. Flex your front foot and wiggle it forward to fully open up the back of your right leg.

6. Return to your lunge and exhale back with the right leg to Down Dog.

7. Gently place the right knee in between your hands for Pigeon pose,

fold forward, and take 10 deep breaths. Walk your hands back to your body and lift your torso.

8. Sweep the left leg forward, place the left foot to the knee outside of the right knee for a Seated Twist.

Extend your right arm along your ear and place the right elbow to the outside of your left knee. Cartwheel the left arm behind you and gaze over your left shoulder. Inhale to lengthen, extend as you exhale, twist deeper. Take a few breaths here. Return to the center to feel the difference between both sides.

9. Place your left shin on top of your right shin, and fold forward into Double Pigeon.

Take 10 deep three-part yogic breaths. Gently roll up and over onto your hands and knees.

10. Return to Table pose, and repeat the series on your left side.

11. End in yogic squat.

Close your eyes, and savor the sensations washing over your body.