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No exercise, bad posture, unhealthy food, and a sedentary lifestyle can cause you to develop hip pain. In such a position yoga will not just relieve your pain but is also going to prevent it.
[ Read: Yoga Poses to Relieve Fibromyalgia ]
6 Effective Yoga Poses to Relieve Hip Pain
1. Baddha Konasana
How to Do:
- Sit straight and stretch out your legs.
- Bend the knees and pull the heels towards the pelvis. The feet should be placed together and allow your knees to drop to the side.
- Bring heels as close to the pelvis as possible and hold the thumbs of your feet with your finger.
- Hold the pose for 5 minutes while inhaling and exhaling.
- Inhale while lifting the knees and extending the legs and relax.
Number of Repetitions: Do this 5 times and hold the posture for 5 minutes.
How it Helps: It enhances hip region flexibility by offering inner thighs, knees, and groins a proper stretch.
[ Read: Yoga Poses to Relieve Knee Pain ]
2. Head-to-Knee Pose
How to Do:
- Sit with your back straight and stretch the legs from the hip joint. Bend the right knee and place the right foot against the inner thigh of the left foot.
- Navel and chest needs to line up with the left leg and it are going to set the torso in the right position.
- Rest the hands beside the hips.
- Inhale and extend the torso and the belly to the top of the head.
- Exhale while relaxing.
- Inhale again to stretch up your hands and exhale as you bend from the hip base to reach for the toes or the ankles or till a position you are comfortable.
- Hold the pose and breathe slowly.
- Release the pose and come back in position.
- Repeat it with the other side.
Number of Repetitions: Hold the pose for 1 minute and repeat it on each side 5 times.
How it Helps: It stretches the hamstring muscles which are overworked when the hip extensors get weakened for sitting for a long period of time.
[ Read: Yoga Poses to Ease Sciatica Pain ]
3. Reclined Eagle Pose
How to Do:
- From the supine pose, wrap the right leg over left leg and left and right arm over left arm.
- Inhale while lengthening the legs and arms away as far as you can.
- Curl your body so that the shoulder blades and the tailbone lift up from the floor as you exhale.
- Inhale again to lengthen the arms and lengthen the legs and the arms and take it far away from each other.
Number of Repetitions: Practice this for 5 times.
How it Helps: It will provide relief from your hip and joint pain while keeping your abs nice and flat.
[ Read: Yoga Poses for Neck Pain Relief ]
4. Crescent Moon Pose
How to Do:
- From kneeling pose, step forwards your left foot while bending it at the knee.
- Stretch from the hop to the knee and keep your hands on the front knee.
- Bend more to make the lunge deeper.
- Raise the arms above your head and back bend as far as you are comfortable.
- Gaze upward and maintain the position for 5 breaths.
- Release the hands on the floor and come back on all fours.
- Repeat it with the other side.
Number of Repetitions: Repeat this 5 times on each side.
How it Helps: Apart from helping with your hip pain, it can also improve your posture.
[ Read: Yoga Poses for Lower Back Pain Relief ]
5. Half Spinal Twist
How to Do:
- Sit straight with your legs stretched out. Place the feet together and the spine completely erect.
- Bend the legs and put the feet on the floor.
- Place the left leg next to the left knee by taking it over the knee.
- Twist the neck, waist, and shoulders towards the left.
- Hold it for 30 seconds and breathe slowly.
- Exhale and come back to position.
- Repeat with the other side.
Number of Repetitions: Do 5 times on each side.
How it Helps: It improves the spinal nerves and flexibility. The yoga pose can also cure hip pain.
[ Read: Yoga Poses for Back Pain ]
6. Pigeon Pose
How to Do:
- From the knees and hands, at the mat’s outer edge bring the right knee. Slide the left one behind the hip, straight.
- Walk your forearms to the floors and maintain a straight line. Stretch out your arms and bring the forehead to the ground.
- Hold it for one minute and move back to position.
Number of Repetitions: Do it 5 times.
How it Helps: It tones down the lower body and can improve hip mobility.
The hip joint is the strongest joint in your body and also the most mobile one. Balance yoga with stretching to minimize hip pain in the future.
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