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Many people are curious about Jia Ling’s weight loss method. Now, the documentary “I Only Live Once” is available online to satisfy everyone’s curiosity. Despite her success in the show “Hot and Bothered,” Jia Ling seems to have a natural ability to cause a sensation wherever she appears, sparking discussions on the internet. Although some netizens think she has regained weight from behind, many others miss the plump and adorable Jia Ling of the past, finding her not as likable and funny after losing weight. The truth is, weight loss really affects one’s appearance, as losing weight thoroughly is a challenge. Even with resolute determination and strong motivation, it’s difficult and challenging to resist hunger and laziness at night, especially for those who started with more weight.
However, for those who have successfully started losing weight from a higher weight, their faces often show inner perseverance and courage. For Jia Ling, losing 100 kilograms is not just about “slimming down” but also a testament to “courage.” Regardless, it’s very necessary to take good care of your hip joints during the process of weight loss, as the heavily burdened joints might get injured.
For those who lead an active life – such as runners, walkers, weekend sports enthusiasts, and of course, us yoga practitioners – it’s easy to generate pressure in the hip joints, leading to hip pain. To understand the causes of hip pain, we will learn about two important groups of muscles: the adductors (inner thigh and groin muscles that draw the legs to the center of the body) and the abductors (located on the outer side of the hip, spreading the thigh outward, away from the body’s center).
The groin muscles (adductors) of most people tend to be very tight, pulling the thigh bones firmly into the hip sockets. The position of the thigh bone needs to be stabilized by the abductor muscles, but when these abductor muscles become weak and over-stressed, they create an imbalance, leading to bone wear, joint degeneration, and hip pain. Fortunately, yoga provides us with tools and wisdom for understanding and maintaining the health of our hip joints, not just for our spiritual life but also for our bodies to age gracefully. Yoga pursues a balance and harmony at all levels of life, helping us to stabilize and restore the vitality of the hips, as well as to prevent hip pain and injury.
Hip pain and injuries often involve two groups of adductors, with a shorter group of muscles stretching from the pubic bone to the inner thigh, which are prone to injury. They often become even tighter from prolonged sitting, driving, or from posture-induced stress. This tension can be exacerbated by movements that twist the pelvis, such as running with poor posture, carrying a child on one side, or performing yoga poses incorrectly. Tension can also be brought on by emotional stress, as we may subconsciously clench our thighs when tense. The result is often a groin muscle strain, which tends to occur during sudden movements or overstretching, especially when the muscles are not properly prepared.
In running, when the runner’s front leg crosses the midline, the short adductor muscle tightens and generates tension. This pressure significantly increases when running uphill or on a treadmill. Certain yoga poses can also lead to injuries. For instance, during Triangle Twist or One-Legged Pigeon poses, we feel the pubis pulling back from the front leg through the inner thigh. During this, the groin adductor muscle can be strained due to intense pulling.
Despite the common advice to move towards the midline in these positions, this may prevent us from finding the space needed by the bones at the center of the hip joint. The primary abductor muscle, the gluteus medius, works to stabilize the femur in the hip and maintain safety. They help secure the position of the hips by tightening the hip bones towards the femoral head, maintaining joint space and counteracting the adductor’s inward pull.
With each step we take, the gluteus medius prevents the pelvis from tipping to one side and ensures the femur remains centered in the joint. Like the adductors, the pressure on the gluteus medius is intensified by pelvic twisting and rotation movements (such as running and body rotations). When all the weight is concentrated on one leg, such as in balancing poses like Half Moon and Tree poses, the muscles face additional challenges.
When the gluteus medius is weak and the groin is very tight, it is susceptible to injury, often causing referred pain that extends to the lower back (commonly known as “back pain”) and may mimic pain of sacroiliac joint dysfunction.
Maintaining a balance between the adductors and abductors is crucial for preventing hip pain. This not only helps prevent injuries but also enhances our understanding of the dynamics of the legs, hips, and pelvis. This deep awareness starts with the simple standing pose, Mountain Pose. In it, as we extend our legs to stand, the gluteus maximus and other deep rotators in the pelvis cause the thighs to rotate outward naturally, while excessive rotation can lead to hip problems.
It is important to note that the gluteus medius is not a rotator, but it complements the adductors, maintaining balance between adduction and abduction, contraction and extension. This relationship can persist as long as the core is relaxed and open. When our legs are firmly on the ground and the core is more active, the internal dynamics become apparent.
To find the balance between adductors and abductors, we face two challenges. First, while standing, we must learn to release the tension in the groin. Second, we must find a way to extend our legs without over-relying on the glutes to avoid hardening the groin. These movements require the correct use of the longer and deeper adductors from the ischium to the inside of the knees.
Using a yoga block can help us find the balance between adductors and abductors and teach us how to relax the groin while pulling back the muscles of the inner thigh to the sit bones without causing rotation of the femur. Placing a yoga block on the upper middle thigh provides feedback for your adductor exercises. Place your hand at the hip crease, with your index finger lightly along the crease line to feel the tension in the groin muscles. Slight bending of the knees, keeping the femur bones parallel, can neutralize the action of the rotators, making the movement of the adductors more pronounced. Transfer the weight slightly to the heels while relaxing your toes to promote this dynamic balance.
Balancing the Buttocks – Step 1
Gently activate the adductor muscles without making them too tense. The muscles of the buttocks should gather towards the direction of the sit bones, as if there is a brick at your back pulling your movement. This will make you feel the muscles at the groin area beginning to relax, the buttocks tilting into the pelvis, thereby increasing the curvature of the back. Through this method, the adductor muscles can rotate towards the center of the body without causing inward rotation of the thigh or excessive tightness.
In the early stages of this process, you may feel the tension in the groin beginning to ease or even dissipate. As the movement continues, placing the thighs at the center of their joints needs to be achieved through transverse expansion, which involves the horizontal movement of the femur within the joint. Following this, further deep activation of the muscles at the inner side of the thigh is necessary, not only just below the groin, but stretching along the entire inner side up to the sit bone area. When these deeper muscles are activated, they should squeeze the thighbone and apply pressure to the outside. Imagine a force like the repulsion between the north and south poles of two magnets, which helps to open up the pelvic floor.
Balancing the Buttocks – Step 2
Moving into the next step, begin to straighten both legs. At this time, the role of the gluteus medius becomes crucial. Imagine the tailbone becoming very heavy, and sinking towards the floor, while also feeling a slight forward tilt. As you maintain the sense of relaxation on the inner side of the thighs, let the downward movement of the tailbone help you maintain balance throughout the movement.
In this action of the tailbone descending, continue to straighten both legs, gradually firming up the quadriceps muscles. You will notice the muscles on the inner side of the thighs starting to work harder to maintain the pulling back of the brick, and you will feel if the muscles are too tight. Finding the balance between maintaining the pulling force of the brick and the descent of the tailbone is crucial.
While stretching both legs, the vigorous activity at the top and sides of the buttocks is also important, as this is the working area of the gluteus medius. You can try placing your thumb at the top of the buttocks to find a sense of muscle movement there. Meanwhile, be aware if the gluteus maximus starts causing the tailbone to rotate inwards due to excessive tightening, resulting in the external rotation of the legs and tightening of the buttocks. While straightening both legs, maintain a sense of space in the area from the waist to the pelvis.
The concept of “maintaining the center” is a subtle and lively balance art; the heart area is lifted and expanded, while the lower back is relaxed and stretched while maintaining its natural curve.
Deeper Work: Relieving Hip Pain in the Triangle Twist Pose
In various standing poses, especially in twisting poses, the above techniques also apply. Triangle Twist and Revolved Half Moon are two great movements that, when performed correctly, can relieve hip and lower back pain, but can cause irritation and injury to the hip joint if done improperly.
To learn the correct posture, try practicing the Triangle Twist under a partner’s guidance. Your partner can stand outside your back leg, heel to your heel, to remind you to keep your footing firm. Use a stretching strap wrapped around the inner side of the back thigh, and after entering into the twist, have your partner gently pull the stretching strap diagonally towards the buttock. The correct amount of tension should be enough to help you maintain the horizontality and stability of the hips, while also gently pulling the inner end, allowing the muscles on the inner side of the thigh (rather than the thighbone) to perform an appropriate spiral rotation inward and return to the sit bone position.
The stretching band mimics the sturdiness and support of the inner thigh muscles; the goal here is to learn to maintain the symmetry of both hips independently through simulated movements. Focus your attention on the front leg, first ensuring its alignment. Slightly bend the knee and adjust the position of the thigh as needed to ensure the alignment of the sit bone, knee, and heel. Then straighten the leg, feeling the activation, firmness, and strengthening of the outer hip.
Maintain the stability of the quadriceps, then lift the lower abdomen upwards while pressing the leg towards the ground. Imagine that your leg is like planting into the ground from the top of the buttocks at the back (the position where the thumb was placed in the previous exercise). Feel this line of energy moving downward from that point, piercing through the center of the buttocks and the thigh bone, and the outer corner of the buttocks pulling back.
Pay attention to the combined stretch and strengthening of the front part of the hip. Avoid overstretching the leg, causing tension in the lower back and bending. Conversely, if the stretch is insufficient, it will lead to excessive sagging of the rear buttocks, causing discomfort in the outer side of the buttocks (the gluteus medius) and tightness in the inner thigh. Through balanced efforts, the gluteus medius lifts the pelvic weight from the front hip joint.
With the help of the band, the combined action of the inner thigh of the back leg and the stable function of the gluteus medius of the front leg maintain the balance of the buttocks, creating a sense of lift and expansion. The final effect of this method is the openness, strength, and stability of the hips.
In poses where all the body’s weight is balanced on one leg, the challenge to these muscles increases, especially in situations combining balance and twisting, such as the Half Moon Twist. In such a pose, the lifted leg needs to work more on the inner thigh, while the front leg achieves grounding through the powerful stabilizing action of the gluteus medius. The stabilizing and strengthening action of the outer hip and gluteus medius helps to maintain the hips level and stable.
Dealing with the hips in this manner not only helps to prevent pain and injury but is also equally important in everyday life and on the yoga mat. By maintaining our center both mentally and physically, we gain a stronger sense of firmness, expansiveness, and inner freedom.