This article is specifically directed toward those of us who practice – and especially teach – yoga asana. So much is written about how to “open the hips”. Is that really what we want to be doing? The balance of stability and mobility is different for every person, and since “support” needs to precede any kind of action or opening, perhaps we need to be looking at integrity in the hip joints. Using a paradigm that is based not on increasing flexibility, but instead on increasing ease and comfort, needs to be looked at more carefully by all of us in the yoga community. What is flexibility anyway? What is tightness, for that matter?
Anatomy of the Hip Joints
- Head of the femur
- Articular cartilage
- Synovial membranes
- Synovial fluid
- Joint capsule
The Neighboring Joints
The neighboring joints work in concert with the hip joints. When all the joints are in balance with one another, forces will flow through them in such a way that each, with its individual qualities, will play its part in distributing force appropriately to its nearest neighbor and through the body as a whole. Forces that are restricted in one joint will be transferred to the next joint – often applying undue stress. The more peripheral joints of the feet, ankles, forelegs, and knees are smaller than the relatively large hip and sacroiliac joints. The peripheral joints provide a good amount of articulation. When they are not functioning well, they will put strain into the hips and sacroiliacs. The hip joints are highly mobile, but are importantly designed for greater stability than the more peripheral joints in the legs and feet. Stability in the sacroiliac joints is equally important, and the hip joint is far more mobile than the sacroiliac. Restriction in the hip will cause the sacroiliac to take stress.
- Sacroiliac joints
- Pubic symphysis (forming two joints)
- Foreleg, ankle, and foot
Stability and Range of Motion—Support Precedes Action
The direction movements of the hip joints are usually very specifically delineated. They are flexion, extension, adduction, abduction, internal rotation, and external rotation. But rarely, in life are any of those individual movements made without at least traces of some of the others. The hip is a ball and socket joint with the possibility of a great range of motion. Movement doesn’t actually ascribe to the linear think of our anatomical analysis. Really, the joint moves pretty much any direction it wants, within its specific range of motion, which is highly variable from individual to individual. Most healthy motion in the joint needs to involve both bones – the ball and the socket – so that they are working in harmony to create the desired movement expression. As with any other movement, support needs to precede action at the joint. Support is a process that involves both bones working together to give the joint the stability that it needs to move with health.