Basic 4: Lessons in muscle control for your Hip crease, Butt and inner thighs by Neil keleher

Basic 4: Lessons in muscle control for your Hip crease, Butt and inner thighs

5 routines to help you develop better control of your hip joint via the hip creases.

A simple method for accessing your hips

Improve your ability to feel and control your hip muscles by focusing on your hip creases.

In this set of 5 routines, you'll learn the basics of hip crease control and from there how to fine tune your hip crease control.

These 5 routines progress from the basics of hip control to augmented hip control and how to adjust your hip control efforts, first of all so that you can feel your hips, and second of all so that you activations feel more comfortable or are more useful (or both.)

Rather than just following an exercise program (and assuming the instructor knows what he or she is doing) this set of routines helps to give you agency. 

You'll learn to feel your body and when you can't feel your body (or the movements don't make sense) you'll learn adjustments so that you can adjust your body. At the same time you'll learn to adjust so that the sensations generated "make sense." 

More than just hip control

With this course you'll learn more than just to feel and control your hips. You'll also learn to feel any affects on your lower back. You'll also learn to sequence outer and inner thigh activation with hip crease control. And you'll learn how to combine foot activations with hip crease control.

And you'll learn how to activate your hip muscles in such a way that your foot and knee muscles also activate, so that you have "integrated" muscle activation.

Get more flexible

As well as giving you different muscle control options for your hips, which in itself is a type of flexibility, you'll also experience for yourself how hip muscle control can make it easier to improve flexibility of your hip muscles. You may find that you can improve forward bending (hamstring) flexibility, as well as improve your flexibility in front splits and side splits.

Note, I say "may" because as much as I'd like to say you'll improve your flexibility, that isn't guaranteed. 

That being said, this program comes with a 30 day money back guarantee. If you aren't satisfied, contact me via the "contact icon" near the bottom of your screen and you'll get your money back. 

Experience your body from the inside

As per most of the smart yogi courses (there are exceptions) each video in this course is a maximum of five minutes long. 

Each video (unless it is a note or explanation) focuses on a single exercise. You can do the exercise with the video but my strong suggestion is to also practice the exercise without the video. 

Each exercise has a short set of instructions, so that they are easy to store in your short term memory. You can then focus on feeling your body, your muscles, while doing the exercise.

Additionally, you can take the time to self-adjust without worrying about keeping up with the video.

And you can vary the speed at which you repeat the actions, going slower (and smoother) if you choose. Doing more repetitions is also an option.

Why might you want to do more? Simply because when you focus on moving slowly, smoothly, rhythmically, you may find that you become "absorbed" in the sensations of your body.

Flow state muscle control

Pretty much all of the courses that I teach are designed to make it as easy as possible for you to enter the flow state. That's the state of mind where you aren't thinking. Instead, you are absorbed in what you are doing. 

With muscle control in general, it's pretty easy to enter the flow state because the changes in sensation that you generate by smoothly and repeatedly turning your muscles on and off gives you something to focus on.

And while your actions may not be so smooth to begin with, it's easier to become smoother because you are focused on relatively simple muscle activations.

Become a smarter yogi

This course is designed to help you become a smarter yogi. A smart yogi is someone who knows how to feel their body and control it and can figure things out for themselves. 

A smart yogi is the equivalent of someone who's learned a programming language and makes their own programs or apps. Or they are the equivalent of somebody who's learned how to do yoga, or dance, or sing, (or whatever) just by watching youtube videos and figuring out things for themselves. Or they are the equivalent of someone who has learned to build their own web page (using html and css), or perhaps they've designed their own wordpress theme. 

You are probably saying to yourself, yes, that's me, so why do I need your program? You don't. But, it's only taken me 30 years to figure this stuff out, so you can look at this as fast tracking your learning. 

Or you are probably saying "learning the body is nothing like learning html, or how to program (or even how to use an excel speadsheet). That depends on how you approach learning to feel and control your body. 

I've focused on muscle control because muscles are what allow us to both move our body (and that includes controlling it in yoga poses or practices like tai ji and even Chinese calligraphy) and feel it. 

Muscle control is the equivalent of classes in programming, or divisions in html and css. Maybe it's not an exact correspondence, but understanding the basics of muscle control makes it easy to learn to feel and control your own body. It gives you agency over your own body. And that doesn't mean that teachers become obsolete. What it does mean is that the better you can feel and control your own body, the easier it is to use your body when learning new things. 

You can actually become a better student, if you so choose because your teacher no longer has to teach you how to control your body, instead they can focus on teaching you the elements of whatever art or skill that you are learning.

Same poses (but each time done differently

You can get an idea of the course content by checking out the table of contents below.

Yes, there are a lot of poses that are repeated multiple times. That's so that you aren't wasted too much time learning new poses. Instead you'll be learning to use these poses as contexts for practicing the different muscle activations included within this course.

These poses, because you are repeating them, also allow you to get a rough idea of the effectiveness of each action. And so what you are learning in this course is not the "right way" to do a pose, but instead, options, so that you can figure out the "right way" for yourself.

Put another way, if you are driving a car or riding a motorbike, traffic conditions are different each day. And so you respond to conditions on the road as they are now. With muscle control, you learn a variety of techniques, so that depending on how your body feels on any given day, you can find the technique that is appropriate.

I'm here

And if you have any questions, you can always ask. Just use the contact icon at the bottom of your screen. Your message will get to me via email and I'll answer you as soon as possible.

What's included?

Video Icon 149 videos

Contents

1 hip crease control basics
sy-5k 1-00 introduction.mp4
4 mins
sy-5k 1-01 Shin Rotations.mp4
2 mins
sy-5k 1-02 F-Bend with Shin Rotations.mp4
2 mins
sy-5k 1-03 Single Leg Thigh Rotation.mp4
4 mins
sy-5k 1-04 Both Leg Thigh Rotation.mp4
2 mins
sy-5k 1-05 Pelvic Rotation with Knees Bent.mp4
4 mins
sy-5k 1-06 Pelvic Rotation with Knees Straight.mp4
2 mins
sy-5k 1-07 Pyramid Pose.mp4
6 mins
sy-5k 1-08 Turning the Pelvis (Instead of Rotating the Thigh).mp4
4 mins
sy-5k 1-09 Half Moon Pose.mp4
3 mins
sy-5k 1-10 Extension Adduction and Abduction.mp4
5 mins
sy-5k 1-11 Noticing Contrasts in Sensation.mp4
2 mins
sy-5k 1-12 Low Back Awareness and hip crease Opening.mp4
6 mins
sy-5k 1-13 basic anatomy.mp4
4 mins
sy-5k 1-14 part 1, End Notes.mp4
4 mins
2 standing pose adjustments
sy-5k 2-01 some anatomy.mp4
4 mins
sy-5k 2-02 basic adjustments and fine tuning 1.mp4
4 mins
sy-5k 2-03 adjusting and fine tuning 2.mp4
4 mins
sy-5k 2-04 adjusting during dual leg rotation.mp4
3 mins
sy-5k 2-05 adjustment and fine tuning options.mp4
2 mins
sy-5k 2-06 adjusting in standing forward bend.mp4
2 mins
sy-5k 2-07 adjusting in pyramid mode.mp4
4 mins
2 Basic hip crease control in seated poses
sy-5k 2-08 hip crease control in pigeon pose.mp4
5 mins
sy-5k 2-09 hip crease control while sitting cross legged .mp4
3 mins
sy-5k 2-10 hip crease control in extended cat.mp4
3 mins
sy-5k 2-11 hip crease control in boat pose, 1.mp4
3 mins
sy-5k 2-12 bent knee hip crease control in hurdlers stretch.mp4
5 mins
sy-5k 2-13 hip crease control in boat pose, 2.mp4
1 min
sy-5k 2-14 hip crease control, bound angle pose.mp4
2 mins
sy-5k 2-15 hip crease control in boat pose 3.mp4
2 mins
sy-5k 2-16 hip crease control while on your back.mp4
4 mins
sy-5k 2-17 part 2 end notes.mp4
2 mins
3 Intro, weight shifting, dealing with difficulty
sy-5k 3-00 part 3 intro and some anatomy.mp4
3 mins
sy-5k 3-01 f:b weight shifting.mp4
2 mins
sy-5k 3-02 f:b weight shifting on one foot.mp4
2 mins
sy-5k 3-03 dealing with difficulty.mp4
1 min
3 Augmented hip crease control
sy-5k 3-04 inner:outer thigh activation basics.mp4
2 mins
sy-5k 3-05 foot control while activating inner:outer thighs.mp4
2 mins
sy-5k 3-06 chair pose.mp4
2 mins
sy-5k 3-07 standing f-bend.mp4
2 mins
sy-5k 3-08a inner:outer thigh control and hip crease control.mp4
2 mins
sy-5k 3-08b direct inner:outer thigh control.mp4
4 mins
sy-5k 3-09 pyramid pose.mp4
3 mins
sy-5k 3-10 half moon pose.mp4
3 mins
sy-5k 3-11 half moon pose 2.mp4
2 mins
sy-5k 3-12 movement control.mp4
1 min
sy-5k 3-13 triangle pose.mp4
2 mins
sy-5k 3-14 triangle pose 2.mp4
2 mins
sy-5k 3-15 triangle pose 3.mp4
2 mins
sy-5k 3-16 half moon pose 3.mp4
2 mins
3a Augmented hip crease control while sitting
sy-5k 3a-01 sitting cross legged.mp4
4 mins
sy-5k 3a-02 bound angle.mp4
2 mins
sy-5k 3a-03 seated twist using hip crease control.mp4
3 mins
sy-5k 3a-04 seated half lotus.mp4
4 mins
sy-5k 3a-05 seated f-bend.mp4
2 mins
sy-5k 3a-06 half side splits.mp4
4 mins
sy-5k 3a-07 kneeling.mp4
1 min
sy-5k 3a-08 side splits.mp4
3 mins
sy-5k 3a-09 virasana, kneeling with butt between feet.mp4
2 mins
sy-5k 3a-10 front splits, front leg focus.mp4
3 mins
sy-5k 3a-11 note on lumbar awareness.mp4
1 min
sy-5k 3a-12 front to back splits, back leg.mp4
3 mins
sy-5k 3a-13 a note on being more aware while practicing muscle control.mp4
2 mins
sy-5k 3a-14 front to back splits, both legs.mp4
5 mins
sy-5k 3a-15 toes tucked kneeling.mp4
1 min
sy-5k 3a-16 wide leg (sumo) squat.mp4
3 mins
sy-5k 3a-17 standing f-bend.mp4
2 mins
sy-5k 3a-18 tree pose.mp4
2 mins
sy-5k 3a-19 eagle pose.mp4
3 mins
sy-5k 3a-20 finishing poses.mp4
5 mins
sy-5k 3a-21 note on experimenting with muscle control combinations.mp4
5 mins
sy-5k 3a-22 stabilizing the hip joint (via hip crease control).mp4
3 mins
sy-5k 3a-23 part 3 end notes (and what's next).mp4
3 mins
4 Foot and heel control
sy-5k 4-01 Basic Heel Awareness.mp4
3 mins
sy-5k 4-02 Basic Heel Activation.mp4
2 mins
sy-5k 4-03 Toe Spread with Heel Activation.mp4
2 mins
sy-5k 4-04 Standing Shin Rotations.mp4
1 min
sy-5k 4-05 Shin Rotations with Heel Awareness.mp4
2 mins
sy-5k 4-06 Weight Shifting with Heel Activation.mp4
2 mins
4 Standing poses
sy-5k 4-07 Standing F Bend.mp4
1 min
sy-5k 4-08 Pyramid Pose.mp4
3 mins
sy-5k 4-09 Giving Your Leg Muscles and Anchor Point.mp4
2 mins
sy-5k 4-10 Half Moon Pose.mp4
3 mins
sy-5k 4-11 Half Moon both Heels.mp4
3 mins
sy-5k 4-12 Chair Pose.mp4
2 mins
sy-5k 4-13 Heel Activation May Help Your Squats.mp4
1 min
sy-5k 4-14 Triangle Pose.mp4
3 mins
4a Hip crease control with lateral movements and adjustments
sy-5k 4a-01 Lateral Tilting Intro.mp4
2 mins
sy-5k 4a-02 Single Leg Hip Lift Basics.mp4
1 min
sy-5k 4a-03 Hip Lift with hip crease Control.mp4
2 mins
sy-5k 4a-04 Hip Lift with hip crease and Heel Control.mp4
2 mins
sy-5k 4a-05 Sequencing Multiple Activations.mp4
1 min
sy-5k 4a-06 Hip Lift with 3 Actions.mp4
2 mins
sy-5k 4a-07 Dealing with Poor Balance.mp4
1 min
sy-5k 4a-08 Hip Lift in Lunge with hip crease and Heel.mp4
4 mins
sy-5k 4a-09 Active Rests.mp4
2 mins
sy-5k 4a-10 Hip Lift in Lunge with 3 Actions.mp4
2 mins
sy-5k 4a-11 Dual Action hip crease Control in Lunge.mp4
2 mins
sy-5k 4a-12 Tree Pose with 3 Actions.mp4
2 mins
sy-5k 4a-13 Eagle Pose with 3 Actions.mp4
3 mins
sy-5k 4a-14 Using a Wall for Better Learning.mp4
2 mins
sy-5k 4a-15 Lateral Glute Control.mp4
5 mins
sy-5k 4a-16 Lateral Glute Activation while Standing.mp4
3 mins
sy-5k 4a-17 Lateral Glute Control Standing F Bend.mp4
2 mins
4b seated poses
sy-5k 4b-01 Sitting Cross Legged.mp4
2 mins
sy-5k 4b-02 Cross Legged with hip crease and Heel Control.mp4
2 mins
sy-5k 4b-03 Cross Legged 3 Actions.mp4
2 mins
sy-5k 4b-04 Pigeon 2 Variations.mp4
5 mins
sy-5k 4b-05 Hurdlers Stretch 3 Actions.mp4
4 mins
sy-5k 4b-06 Seated Twist.mp4
3 mins
sy-5k 4b-07 Compass Prep Hamstring Stretch.mp4
4 mins
sy-5k 4b-08 Half Lotus Prep.mp4
5 mins
sy-5k 4b-09 Seated F Bend.mp4
1 min
sy-5k 4b-10 A Note on Half Lotus.mp4
1 min
sy-5k 4b-11 Bridge and Finishing.mp4
4 mins
sy-5k 4b-12 End Notes.mp4
4 mins
sy-5k 4b-13 Heel and Outer Edge of the Foot.mp4
3 mins
5 integrating hip activation technique
sy-5k 5-00 part 5 Intro.mp4
4 mins
sy-5k 5-01 Pressing the Hands.mp4
5 mins
sy-5k 5-02 Pressing Both Hands and Plank.mp4
2 mins
sy-5k 5-03 Foot Pressing in Cat.mp4
3 mins
sy-5k 5-04 Foot Pressing in Lunge.mp4
3 mins
sy-5k 5-05 Forefoot and Heel Pressing in Lunge.mp4
2 mins
sy-5k 5-06 Straight Knee Lunge.mp4
3 mins
5 seated
sy-5k 5-07 Sitting Cross Legged.mp4
4 mins
sy-5k 5-08 Pigeon Pose.mp4
2 mins
sy-5k 5-09 Bound Angle.mp4
3 mins
sy-5k 5-10 Hurdlers Stretch Inner Foot Focus.mp4
2 mins
sy-5k 5-11 Hurdlers Position Forward Bend.mp4
5 mins
sy-5k 5-12 Seated Twist.mp4
4 mins
5 side splits, front splits, splits recovery
sy-5k 5-13 Half Side Split.mp4
5 mins
sy-5k 5-14 Noticing Changes in Sensation.mp4
2 mins
sy-5k 5-15 Front Split.mp4
5 mins
sy-5k 5-16 Standing Forefoot Press.mp4
3 mins
sy-5k 5-17 Weight Shifting with Active Pressing.mp4
3 mins
sy-5k 5-18 Pyramid Pose.mp4
3 mins
sy-5k 5-19 Choosing Where to Pay Attention.mp4
2 mins
5
sy-5k 5-20 Heel Activation Variation.mp4
2 mins
sy-5k 5-21 Basic hip crease Control with Active Pressing.mp4
2 mins
sy-5k 5-22 Bend Knee Lunge Back Leg Focus.mp4
3 mins
sy-5k 5-23 Bent Knee Lunge Front Leg Focus.mp4
3 mins
sy-5k 5-24 Half Moon.mp4
4 mins
sy-5k 5-25 Non-Pressurized Hip Activation.mp4
2 mins
sy-5k 5-26 Tree Pose.mp4
3 mins
sy-5k 5-27 Eagle Pose.mp4
3 mins
sy-5k 5-28 Knee Pressing.mp4
3 mins
sy-5k 5-29 Balancing Cat.mp4
3 mins
sy-5k 5-30 Bridge and Finishing.mp4
4 mins
sy-5k 5-31 End Notes.mp4
4 mins