The Hip Control Guide
Learn to activate, relax and feel the muscles of your hip joint.
Want to take your yoga practice deeper but don't know where to start?
The hip control guide teaches you how to feel and control the deep muscles of the hip joint. It shows you how you can use these muscles to deepen your yoga poses, or make them more efficient.
If you have trouble with forward bends or back (I do), learning to feel your hip muscles and control them can help.
- The feeling part is important so that you know what you are doing is having an effect.
- The control aspect is learning what to do to consciously activate these muscles.
It's like being in a conversation where you take turns listening to each other. You actually respond to what the other person says instead of just saying whatever is on your mind.
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Hip Control Guide/ Hip Control Guide plus a Whole Bunch of Extras
Learn to Relax and Activate
Now you might think that muscle control means just learning to activate those muscles. It also includes learning to relax them. In the hip control guide you practice both actions, relaxation and activation. This gives you the ability to activate and release almost at will but it also gives you a better chance to learn to feel the muscles involved.
What is it you feel? The target muscle activating and then relaxing. And even if the muscle itself is to small to feel, what you can learn to feel instead is the movement of the bones that the muscle attaches to.
Learning Your Body Made Easy
Very few people in the yoga world will tell you how to deliberately activate particular muscles. Nor do they break postures or action down into simple component parts that are easy to understand, and perhaps more importantly, easy to practice.
With the hip control guide you learn to practice activating and relaxing target muscles in 8 different positions from easy to slightly more challenging. The intent is so that you can then activate the target muscles at will in yoga poses.
The Hip control guide also provides an introduction on how you can use these actions in yoga poses like: standing forward bend, wide leg standing forward bend, triangle forward bend, triangle twist, warrior 3, chair pose, half moon pose, seated forward bend, wide leg seated forward bend, butterfly pose, janu sirsasana, bridge pose, wheel pose, low lunge and high lunge.
There are forward bends and backward bending poses in that list. And there are one legged balancing poses.
Hip control can help you in all of them by improving your ability to tilt your pelvis forwards or backwards. It can also improve stability, you ability to stand on one leg without wobbling so much.
Whether you are beginner or advanced, the hip control guide will help you to better understand your hip muscles and use them.
What's In It
The hip control guide is a pdf outlining all exercises to help you control and feel the single joint hip muscles.
The really cool thing is that these are actions that help you to feel and control your body. Instead of thinking about what to do you can focus on feeling your body and doing it. And all of these actions are simple to do.
Once you've experienced them, it's like learning to ride a bike, you won't have to struggle to remember what to do, you can simply get on with using these actions and experimenting with them in any yoga pose where you are standing, or sitting, or even while back bending.
*One area in which these actions may not be affective is while doing inversions. For that I've found it helps to focus on the knees.
If you want a simple guide to learning to feel your body, in particular your hips, then try the Hip control guide.
Knowing if you are Ready
Because this is about learning to feel and control your body, there may be some people who can't learn from a pdf. I'd suggest a simple test. If you can squeeze and release your buttocks at will then you can learn to control the single joint hip muscles.
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What's in the second option? Read on!
30 Day "Feel and Improve your Hip Control" Guarantee
The Hip Control Guide includes exercises that I use to teach my students better hip control.
If it doesn't help you let me know within 30 days of purchase and I'll give you your money back. The ebook includes my contact email so you can always ask me questions (or ask for your refund.)
What are the Extras?
The extras are optional videos (and in one case, videos and ebook) with more exercises for improving muscle control and body awareness.
You can buy any of these extras individually (and spend lots of money!!!) or buy them with the Hip Control guide as part of a package (and still spend lots of money!!!
(but in a slightly lesser amount))
The Thigh Muscle Control video workshop includes the basic exercises I use to teach my students how to feel and activate the front of their thighs (both quadriceps and hip flexors) and the back of their thighs (hamstrings and gluteus maximus).
It also uses the back up exercises I use with people who have trouble with my usual muscle activation techniques.
Buy Just Thigh Muscle Control from Gumroad
Frictional Muscle Control (AKA: Frictional Muscle Control) is pretty much what it says. You learn how to use friction to activate your muscles. This package also includes "press activation" muscle control.
Both techniques involve using the floor, but the latter makes it easy to activate muscle with only one point of contact with the floor.
Frictional Muscle control is not just a great way for strengthening muscles (both arm muscles and leg muscles), it's also a handy technique for learning to feel your muscles activate and for learning to feel how you interact with the floor.
If you buy this as part of the the Hip Control Guide Extras package you get both the videos and the PDF.
Buy JustFrictional Muscle Control from Gumroad
The Extreme Muscle Control video workshop focuses on stabilizing the extremities i.e. hands and wrists, feet and ankles. One reason for doing so is that it gives the larger muscles of the arms or legs a stable anchor point from which to more effectively activate.
Buy just Extreme Muscle Control from Gumroad
The Improve Hip Joint Control video could be considered a compliment to the exercises in the Thigh muscle control program.
Where in that video the focus is on moving the legs relative to the pelvis, in Improve Hip Joint Control the focus is on moving the pelvis relative to the thighs.
This set of video includes exercises for both stabilizing the hips and for improving control in forward and backward hip bending actions.
Buy just Improve Hip Joint Control from Gumroad
Buy the Hip Control Guide and The Above Extras from Gumroad
Select the second option for $60 to get all the extras!
Published: 2012 06 30
Hi, I'm Neil Keleher.
I have a degree in Systems Design engineering. Before that I served in the British army for five years. My main job was fixing guns.
I've been teaching yoga for about twenty two years now. I also do a lot of programming in python and node.js.
One of my other main projects is studying Chinese, but it's been hold while I developed tools to make studying easier. One of those is a Chinese character dictionary and the other is a Chinese word and phrase dictionary.
Both include a lookup system for Chinese characters that is foreigner friendly and that I'm proud to say that I designed.