Stiff hips causing you trouble? Discover a yoga practitioner's top five positions for alleviating tension and enhancing flexibility.
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Yoga teacher Mary Goodsell shares several poses that can help release tension and improve hip mobility, a common issue caused by prolonged sitting and regular exercise. These poses are designed to loosen tight hip muscles, which can increase the risk of injury and limited mobility later in life.
One such pose is the Pigeon Pose (Eka Pada Rajakapotasana), which opens the hips deeply and helps release tension in the hip flexors. The Lizard Pose (Utthan Pristhasana) stretches the hips, hamstrings, and quadriceps while releasing tightness. The Garland Pose (Malasana) is a deep squat that increases hip flexibility and opens the groin.
Another effective pose is the Cow Face Pose (Gomukhasana), which targets the hips and thighs to improve external rotation and relieve tightness. Lastly, the Reclined Bound Angle Pose (Supta Baddha Konasana) gently opens the hips while promoting relaxation.
For those seeking a beginner-friendly hip stretch, the Child's pose is a good option. This pose eases tension through the hips and lower back.
When it comes to stretching the hips and glutes, the Frog pose is a strong stretch that requires caution but is beneficial for mobility. To perform the Frog pose, stand with feet wider than shoulder-width apart, toes pointing out, and bend knees while pushing hips back to lower. For support, use an angled foam block underneath the heels.
The Pigeon pose is another effective stretch for the front of the hip flexors. To do the Pigeon pose, start in a high plank position, bring the right knee forward towards the right wrist, move the right ankle towards the left wrist, slide the left leg back, place the top of the left foot on the floor, keep hips level, and lower the torso towards the floor. If necessary, add a yoga block under the right buttock to keep hips level.
The Figure four pose helps stretch tight glute muscles and hamstrings, reducing pain in the hips. To do the Figure four pose, one lies on their back, bends their knees, places their right ankle over their left thigh, holds the back of their left leg, and gently pulls it towards them for a stretch.
The Low lunge is also a beneficial pose for the hips. To perform a Low lunge, stand, step the right foot forward, engage the lower belly, lift the chest, keep hips level, and bend both knees to lower. The rear foot can be moved backward for a stretch in the rear hip and thigh. In Low lunge, the rear knee can be placed on the floor or kept off the floor and on the toes. Arms can be swept overhead or placed on the front knee for added stretch.
Even if one spends most of the day sitting, there are yoga poses to keep hips healthy and happy. By incorporating these poses into your routine, you can help reduce tension and improve your hip mobility. For the exact sequence or further guidance by Mary Goodsell, I recommend checking her official instructional materials or videos.
Yoga poses, such as the Pigeon Pose, the Lizard Pose, the Garland Pose, and the Cow Face Pose, are scientifically proven to help improve flexibility in the hips, reducing the risk of injury and increasing overall health-and-wellness. For those seeking exercises that target the glutes and hamstrings, the Figure four pose and the Low lunge are effective choices. Regular practice of these fitness-and-exercise routines can contribute to maintaining wellness and promoting long-term hip health.
