Improved flexibility and reduced tension in your hips? Discover the top five yoga poses recommended by an expert to enhance mobility.
In a world where many of us spend our days sitting for long hours, tight hips can become a common issue, leading to potential injury and limited mobility later in life. Yoga teacher Mary Goodsell shares a sequence of five yoga poses specifically designed to release tension and improve hip mobility.
- Garland Pose (Malasana) – This deep squat opens and stretches the hips, making it an excellent starting point for our sequence.
- Figure Four Stretch (Supta Kapotasana variation or Reclined Pigeon) – Targeting the outer hips, this pose involves crossing one ankle over the opposite knee, offering a gentle stretch to the targeted area.
- Low Lunge (Anjaneyasana) – Stretching the hip flexors and strengthening the legs, this pose requires caution and can be adjusted to individual comfort levels. To perform a low lunge, step the right foot forward, engage the lower belly, lift the chest, keep hips level and facing forward, bend both knees, and move the rear foot backward to feel a stretch in the rear hip and thigh.
- Butterfly Pose (Baddha Konasana) – This pose opens the inner thighs and groin, providing a much-needed release for those with tight hips.
- Pigeon Pose (Eka Pada Rajakapotasana) – Deeply opening the hip joint and releasing tension in the outer hips, pigeon pose is impactful for stretching the front of the hip flexors. In this pose, rest forearms and forehead on the mat if flexibility allows. To perform a 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.
These poses are emphasized by Mary Goodsell for their effectiveness in loosening tight hips and easing discomfort caused by prolonged sitting or stress. Incorporating them into a regular yoga practice supports better hip flexibility and overall tension relief.
Additional poses to consider include Frog pose, which helps stretch over the hips, glutes, and lower back, and Figure Four pose, which helps stretch tight glute muscles and hamstrings, reducing hip pain.
Even if one spends most of their day sitting, there are yoga poses to keep hips healthy and happy. Embrace these poses and find relief from tight hips today.
- Participating in yoga regularly, by incorporating poses such as Garland Pose (Malasana), Figure Four Stretch (Supta Kapotasana variation or Reclined Pigeon), Low Lunge (Anjaneyasana), Butterfly Pose (Baddha Konasana), and Pigeon Pose (Eka Pada Rajakapotasana), can contribute significantly to improving hip flexibility, a crucial aspect of wellness and health-and-wellness.
- Science shows that long hours of sitting can lead to tight hips, potential injury, and limited mobility, emphasizing the importance of fitness-and-exercise for maintaining a healthy lifestyle.
- To further tackle tension in the hips, one might consider adding poses like Frog pose and Figure Four pose to their yoga routine. These poses focus on stretching muscles in the hips, glutes, and hamstrings, contributing to overall wellness and fitness-and-exercise.
