5 Yoga Poses That Increase Hip Flexibility

Yogaáis a wonderful tool to increase jointáflexibility. Factors like sedentary lifestyles, our jobs and even our age can have strong effects on ouráflexibilityáand without it, poor postural habits and incorrect movements start to appear in our daily tasks (like going from sitting to standing and lifting). These habits, because of perceived, real or anticipated aches and stiffness can lead to joint immobility.

A regularáYogaápractice can have wonderful restorative effects on your joints, muscles, organs and mind.áBelow are five poses that particularly increaseáhipáflexibility.

So why am I focusing on the hips? Well youráhipsáare situated in the center of your body, and when you can maintain and improve youráflexibilityáin theáhips, you improve the relationship with your entire body.

Hip flexibilityácan also help:

  • manage or eliminate lower back pain or knee pain stemming from over compensation.
  • find stability in your center, allowing for a more confident and supported movement in walking, sitting, or standing in your daily life and in youráyogaápractice.

When doing these five poses shown in the pictures and theávideo tutorial below, remember to pay attention to your body’s limits. Yogaáis about the journey you experience within your body, not about how far you can strain and stretch to achieve the perfect pose.á If you find it difficult to maintain stability in youráhipsáor that your lower back is arching, sit on a pillow or blanket.

1. Bound angle pose.

If your knees don’t rest easily, use pillows or blocks to support your knees. If your lower back feels compromised or it is arching, sit on a pillow or blanket to raise youráhips. Lean forward keeping your chest as open as possible.

 

2.áKnee to ankle pose.

If your top knee is unable to rest on your bottom ankle, place a block or pillow underneath for support. If this feels uncomfortable, just sit in easy pose, shown in the second picture. Again lean forward.

3. Cow face pose.

Stack both knees on top of each other. If folding both legs is too much, allow the bottom leg to stretch out in front of you.áFold forward.

4. Head to knee pose.

Fold one foot into your top thigh with your other leg out in front of you. áHinge from the hipsáand only go as far as feels comfortable, even if this mean sitting straight up.

5. Wide angle seated forward bend.

Spread your legs as far as you can comfortably, keeping your chest open and your back straight, hinge from theáhipsáand lean forward. Don’t forget to put a support under your sitting bones, if necessary. Always stay within your boundaries, even if this means sitting up straight you will still get great benefit out of this pose.á If you experience pain or discomfort behind your knees, place a roll or low pillow under the knees to reduce the strain in your joints.

For more details and examples of the poses, watch the video on the next page.

 

Related:
4 Yoga Poses to Boost Your Mood
7 Yoga Poses to Help You Sleep

263 comments

Jessica M.
Jessica M.about a year ago

If you have a stiff, tight or painful hip then http://www.HipFlexors.info will unlock your hip flexors and restore movement the way it should be. Unlocking your hip flexors instantly breathes new life, energy, and strength into your body! I experienced immediate results. I've been able to loosen up my hips, decrease back tightness, and even workout harder. With so many people suffering with hip pain out there, this program is a great tool for anybody that wants to reduce pain while improving strength, performance, and overall health. Hip flexibility, mobility and strength is one of the most important things you can do to keep your overall body healthy. The video presentation and visuals in the exercise program give me confidence that I am doing the exercises correctly which for me is key with no personal trainer. The website is very complete in listing the possible causes of tight hip flexors and other factors that can lead to the issue. It has detailed, descriptive information regarding the anatomy of the hip, causes of such injuries, and a very progressive and well explained exercise and stretching schedule that will assist to re-balance the hip and pelvic region, safely stretch and strengthen the muscle group. Best of luck to you! :)

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Nancy Gregg
Nancy Gregg2 years ago

thank you

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Rose R.
Rose R2 years ago

Feldenkrais Awareness Through Movement is vastly superior. Google for local accredited ones or stream ATM for free.

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Elena Poensgen
Elena Poensgen2 years ago

Thank you

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Olivia Dawson
Olivia Dawson2 years ago

It would be great to see more exercise articles on care2. Its a hugely important part of healthy living

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Fi T.
Past Member 2 years ago

Simple but important

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Angela AWAY K.
Angela K2 years ago

Thanks for sharing

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Shanti S.
S S2 years ago

thank you.

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Elena Poensgen
Elena Poensgen2 years ago

Thank you

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