Yoga Poses for Tight Hips
The hip is one of the strongest, yet most flexible joints in the human body. The muscles that surround the hips create the foundation that allows our legs to move freely in all directions. Hips are a common location of pain due to mechanical stress and movement, making it a common complaint among individuals of all ages.
Several factors may be causing your hip pain, such as arthritis, bursitis, muscle or tendon strain, or hip fractures. If you are experiencing mild hip pain, it is likely caused by stiffness of the muscles. Yoga is an excellent way to manage hip pain and stiffness for some people by maintaining the flexibility of the joint and strengthening the muscles around the joint.
Yoga has many other benefits, including:
- Enhance muscular strength and body flexibility
- Promote and improve respiratory and cardiovascular function
- Reduce stress, anxiety, depression, and chronic pain
- Improve sleep patterns
- Enhance overall well-being and quality of life
Low Lunge Pose (Anjaneyasana)
The low lunge pose is great for releasing tension in the hips and stretching the hamstrings, quads, and groin. This pose also engages and strengthens the deep, inner core muscles, which are needed to create stability.
From Downward-Facing Dog, exhale and step your left foot forward between your hands, aligning the left knee over the heel. Then lower your right knee to the floor, keeping the left knee fixed in place. Slowly slide the right knee back until you feel a comfortable stretch in the front thigh and groin. You can either lift your torso upright, bringing your arms into the air, or you can continue to stay in the position with both hands on either side of the left leg. Take deep breaths and hold for 30 seconds. Repeat this pose on the other side.
Happy Baby Pose
The happy baby pose gently brings a greater awareness to the hip joints. This pose helps open the hips, stretches the hamstrings, relieves lower back pain, and soothes the spine.
Start by laying on your back on your mat and pull your knees to your chest. Place your hands on the outsides of the feet, opening your knees wider than your torso. Press your feet into your hands while pulling down on the feet, creating resistance. Take deep breaths and hold for 30 seconds.
Reclined Bound Angle Pose
The reclined bound angle pose is a deeply relaxing yoga position that creates a passive, gentle stretch for the inner hips and groin. This pose also increases blood circulation in the lower abdomen and increases the range of external rotation in the hips.
Lie on your mat on your back with your knees bent and feet flat on the floor. Bring the soles of your feet together and let the knees fall out to the sides. Take deep breaths and hold for 30 seconds.
Half Pigeon
The half pigeon pose helps to elongate the back, open the hips, groin, and hamstrings. This position can alleviate pressure on the lower back and decrease symptoms of sciatica. There is an external rotation of the front leg as well as an internal rotation of the back leg during this pose, making it a multi-muscle hip stretch.
Start in a runner’s lunge with your right leg forward. Your right knee should be over the ankle and the back left leg should be straight. Walk the right foot over toward the left hand, then drop the right shin and thigh to the floor, making sure that your right knee is in line with the right hip. Allow your left leg to rest on the floor with the top of the foot facing down. Lower your torso toward the floor, allowing the head to rest on your forearms and hold this position for 30 seconds. Repeat on the opposite side.
You should always speak with your healthcare provider before beginning a new exercise routine. If you are unsure how to perform an exercise without hurting yourself, always seek professional guidance.
Contact us
At Rejuvinix, our doctors perform non-surgical joint therapies including, regenerative cell therapy and advanced Platelet-Rich Plasma (PRP) therapy. If you are experiencing hip pain, call (757) 345-2318 or make an appointment online.
