How to Roll Hips off Floor? (Yoga)

Alarae21

I'm not sure if this is a core thing (probably) or I'm doing something wrong but I literally cannot lift my hips/bum from the floor when you roll your legs backwards unless I do it with a LOT of momentum.

I have no idea what the yoga pose is called, but I've also experienced doing it in Pilates and it is so discouraging that I can't even roll up a little. Is there any tips people have?

Basically it is when you are laying flat on the floor, knees bent and then lift your legs up into the air, and then continue to lift your bum/lower back from the floor as well so you are at a right angle.

edit: Similar to a Dragon Flag exercise, but not as extreme? Arms are resting flat by the sides.

ilex70

Yes, it's a core thing.

Is there a reason you can't use momentum for now and then change up as you get stronger?

Alarae21

No particular reason why, it's just I have to rock back and forth in order to get my legs up there. When I am in Pilates we do this exercise with a large yoga ball between the ankles/calves, so I do not have enough momentum swinging the ball to get my lower back half off the floor.

Are there any particular exercises that would help with achieving this or should I imagine it will happen with time? Along with my other classes I fit in Pilates 3x a week. I have only been going for about three weeks though so I know I have a long way to go!

lynn_glenmont

The pose you're trying to reach sounds like the plow.

The Pilates classes should certainly help over time.

If you to do something specifically aimed at building strength for the movement into the plow, you could use momentum to lift your hips off the floor, and instead of continuing to move your legs up over your head and body, hold them there, and practice slowly lowering, holding, raising, and holding within whatever range of motion you can manage that includes or is close to the point where you can't continue the upward motion normally without momentum (I hope that makes sense -- I'm imagining between 30 degrees and 45 degrees, but it really depends on you). Slide a yoga block under your hips to support you at the lowest point in the range of motion, or you could use your hands for support if you don't have a block, but try not to rely on your hands during the movement, just for support at the lowest point. You may not be able to do much at first, but do the best you can, and over time you should be able to do more.

meritage4

This sounds like a good question for your yoga teacher.