Ranging from mild tenderness to severe distress caused by diseases like arthritis, hip pain is a common complaint among individuals of all ages. Persons with severe hip pain or pain radiating from an easily pinpointed spot (compared to noticing a generalized area of tightness) should seek proper medical attention before trying any of the following poses.
If, like millions of people, the hip pain is mild and likely caused by stiffness of the muscles, try these all-abilities-friendly yoga poses to relieve hip pain. You might feel intimidated by these poses if you are new to yoga. Try this 30-Day Yoga Challenge first. This will ease you into regular practice so that you can get used to moving the hips.
Before practicing any of these yoga poses, create heat and movement by performing 3-5 rounds each of Surya Namaskar A and Surya Namaskar B.
Hold each pose for 5-10 deep breaths. Listen to your body. Shorten or extend the practice according to how it feels to you.
The hips are in constant flexion due to the increased sitting at work or home. The psoas main, iliacus, and rectus femoris, which aid in hip flexion, become shortened and tight.
Parivrtta Anjaneyasana helps stretch deep muscles, such as the iliac and psoas, to counteract a lifetime of sitting in flexion. Stretching the quadriceps by reaching backward with the opposite hand to the foot will help extend the rectus muscles.
Figure 4: Purvottanasana Variations (Figure 4 with Tabletop variations)
It is often said that the hips are like a bowl full of water. To keep it from spilling, you need to maintain balance. Some life choices, such as wearing high heels, can tip the hips in a forward direction, which leads to an anterior tilting of the pelvis and lordosis (a curvature of the lower spine) and posterior compression of lumbar spinal discs.
Slouching backward on the couch, which may seem harmless, can tip the hips and cause a posterior tilt to the pelvis. This, in turn, leads to kyphosis and anterior compression of lumbar spinal discs.
Yoga practitioners with greater mobility can feel the stretch more intensely by lifting into a variation of Purvottanasana. The Figure 4 stretch performed with a slight anterior pelvic tilt helps to engage the spine, reminding the body to shift the weight evenly into the sitz bone and stretch the external and side rotators of the hip.
Release onto the floor to perform Thread The Needle, which is an excellent alternative for yogis experiencing discomfort or pain. To protect your knee joint, grab the back of the leg rather than the front.
Eka Pada Rajakapotasana – Variation (Pigeon Pose)
The Pigeon Pose is a variation of Eka Pada Rajakapotasana that provides stretching and action similar to Figure 4. Students with more open hips should move on to this step. Yogis who have very tight hips are advised to stick with Figure 4 and Thread the Needle. This will prevent them from putting unnecessary weight or harm on their outside knee.
In addition to the external rotation and lateral twisting at the hips, lifting the chest while focusing the shoulders on the hips will increase the stretch of the hip flexors. The iliac and psoas muscles. In Figure 4, the bent leg also works to stretch the adductor muscle, which is often tight and shortened.
Baddha Konasana (Bound Angle Pose)
Baddha Konasana is a symmetrical posture that allows you to observe the balance of your body. This pose is great for adductors. This posture may be too much for some people. If your hips feel tight, you should start in Supta Baddha Konasana.
Hip pain can manifest in many ways. It may be felt on the buttocks, inside the hip joint, or outside the joint. Janu Sirsasana gently addresses those points.
The hamstrings are stretched asymmetrically in this posture, as they tend to get overworked if the glutes and hip extensors have been weakened by prolonged sitting.
Virasana – Variations (Half Hero pose)
This pose is simple but offers great value. These variations of Virasana can be used as a powerful stand-alone pose or to prepare for Krounchasana.
The hamstrings are stretched by the other leg, which is positioned toward the chest. The external and lateral rotations are more nourished when the arms hold the knee.
A very gentle rocking motion of the legs and body, with the intention to love yourself, provides a moment of rest and nourishment.
Bharadvajasana – Variation
This pose, which my teacher unofficially called “Splatter Paint,” offers a gentle twist to the spine as well as releasing the compression that is often felt in the lower back. This pose also stretches the abductors and internal and medial rotations like the gluteus minimus and medius.
The knocked-knees is a gentle releaser that can be done after a lot of adductor and external rotator stretching. It’s more of a muscle release than an activator. The pose can be practiced reclining, which has a more passive effect and lowers the heart rate. Practice the pose with your feet at a mat distance apart. Release the knees gently together.
Supta Garudasana (Reclining Eagle Pose – Leg Variation)
The reclined version of Garudasana with just a slight leg twist is more effective than standing Garudasana and Eagle Pose in stretching the powerful gluteal muscles.
The shoulder blades will stay flat and rooted on the floor if the arms are in a T-shape. This will provide a deep spine twist. You can either look in the opposite direction to where your legs are pointing to increase the twist, or you can gaze directly at the knees for a less twisted pose.
Ananda Balasana is a happy baby pose.
After moving your hips around, you will finally experience ananda or bliss. Rest on your back and bring your knees up to the armpits. The thighs will eventually melt down to the floor next to the ribs. Here, breathe more deliberately and imagine the tension in your hips slowly melting away.
Savasana is important and well-deserved. Keep your Savasana in place for at least 5-10 minutes.
Hip openers can release deep-seated emotions from the body. Place an index card with your favorite mantra or a sacred object on the front of your mat to help you ground yourself when emotions are flooding your body.
It is also one of the most flexible joints in the body because it is a ball and socket joint. The hips can withstand normal wear, but they are not indestructible. To reduce future hip pain, it is important to combine stretching and strengthening hip muscles.
Please share your experiences with us to help our community gain strength. You can also share how you have reduced or minimized hip pain.