5 Yoga Poses For Sore and Tight Hips

November 20, 2018

5 Yoga Poses For Sore and Tight Hips

You are probably no stranger to the sensations that come with tight and weak hips from sitting for long periods.

Lower back pain, sciatica, and overall body soreness are just a few of the things that can creep into our lives if we aren’t intentional about how much time we spend immobile.

While we may not be able to prevent sitting, we can incorporate a few new yoga poses into our daily routine to help combat weak and tight hips.

This may sound really discouraging if your job dictates that you have to be seated for extended periods.Jenni Rawlings, a teacher of yoga anatomy and movement science, asks the question, “Is sitting bad for us or is not moving bad for us?” This shift in perspective can help to take us from feelings of frustration about what we cannot change to seeing the potential areas where we can add positive movements to our days.

What is referred to as “the hips” is typically broken down into three parts: the inner hip, outer hip, and hip flexors.

Your inner hip helps you to pull your legs in towards one another.

Your outer hip allows you to press your legs away from your center line.

Your hip flexors are what will enable you to pull your knee in towards your chest and bend at the torso. Moving all three of these areas will keep your hips both open and strong.

Sleeping Pigeon Yoga Pose for Hips

Don’t forget to strengthen!

When thinking about what our hips need to balance a sedentary lifestyle, you want to think regarding full range of movement and strengthening.

While stretching is beneficial for opening tight areas, too much loosening of those areas can lead to just as many issues, such as weak ligaments.

It is just as important to have the strengthening aspect to keep you safe and provide functional mobility. Strengthening the glutes, which are one of the major stabilizes of the hips, will help you to protect the joint and find more movements that feel good.

A few simple ways to prevent developing weak and immobile hips is to make sure you walk a bit every hour, warm up before exercising, and take time each day to strengthen and stretch the entire body.

The following yoga poses can be incorporated into your daily routine to combat frequent sitting and provide you with hips that are working well for you.

 

1. Cat/Cow

Cat Yoga Pose

  • Begin in a tabletop position with your shoulders stacked over your wrists and your hips over your knees.
  • Moving with your inhale, drop your belly towards the ground as your heart and tailbone lift towards the sky.
  • When your exhale comes, begin to reverse by rounding your spine up towards the sky and tucking your chin.
  • Continue to flow through these movements with your breath at least 5-10 times.

Cow Yoga Pose

2. Hip Circles

Hip Circles

  • Begin in a tabletop position with your shoulders stacked over your wrists and your hips over your knees.
  • Press your hips to the left, then back to your heels, and then to the right until you circle back to center.
  • Continue to flow through these movements with your breath at least 5-10 circles.
  • Switch the direction of your circles.

 

3. Low Lunge

Low Lunge Yoga Pose

  • From standing, step your left foot back into a lunge position.
  • Stack your front knee over your ankle and drop your back knee to the ground.
  • Extend both your arms towards the sky.
  • Squeeze your thighs towards one another as you gently press your hips forward.
  • Stay for 5-10 breaths.
  • Come back to standing and switch sides when you are ready.

 

4. Warrior III

Warrior III Yoga Pose

  • Begin standing with your feet hip distance apart and your palms together at heart center.
  • Lift your right foot and bring that knee to hip level.
  • Extend your right leg behind you as you work your torso towards parallel with the floor.
  • Keep your lifted leg active by flexing your foot and pointing your toes downward.
  • Reach your arms forward.
  • Find one spot on the ground slightly in front of you to rest your gaze.
  • Stay for 5-10 breaths.
  • Come back to standing and switch sides when you are ready.

 

5. Pigeon

Pigeon Yoga Pose

  • Begin in a tabletop position.
  • Bring your right knee forward towards your right hand, so your knee is right in front of your right hip. Your right foot will come towards your left hand.
  • Slide your left leg behind you, so it is extending straight back rather than to the side.
  • Plant your palms alongside you with your torso lifted or begin to lay down over your right leg.
  • Stay for 5-10 breaths.
  • Come back to standing and switch sides when you are ready.

Sleeping Pigeon Yoga Pose

Small changes can make a big difference!

The good news is you do not have to go and quit your job to have happier hips. It doesn’t have to take a major change.

It can be as simple as taking a five-minute walk when you get up to go to the bathroom or throwing a few of the yoga poses above in throughout your day.

Start with a simple plan to add a few new movement habits into your day and your body will thank you!

MamaRoo Yoga Mat

xoxo.



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