Most of us sit…a lot. We sit when we drive to work, we sit at a desk, we sit at home. Even cycling, or at the gym with certain ab and weight training exercises, our hips are flexed and can become tight. It doesn’t matter whether the movement is when you are exercising or at rest.
Excess hip flexion increases tension in your hip complex and the less active you are (the more you sit) can mean your muscles are short and weak. Yoga is a great way to build balance in your body as well as releasing tension. There are so many benefits to the practice of yoga. Its all encompassing nature and time tested success, with over 5,000 years of refinement, has made yoga a transformative practice that continues to gain in popularity.
In order for your body to be balanced and to feel and move well, you must stretch and strengthen opposing muscles. This should be a regular practice so that your musculoskeletal system will remain balanced over time. Many of us carry tension in our body that is difficult to release. We spend much of our time flexing or stretching our muscles, but many of us, including those with chronic pain, do not get the release needed to reset our movement patterns. Yoga focuses on breath and mindfulness, giving this practice the power to really transform the body’s potential. After doing the hip opening poses in this article, you will begin to transform hip tension into relaxation and, ultimately, create balance in your structure.
1. HALF PIGEON POSE.
From Downward Facing Dog, reach your right leg high, then draw your right knee behind your right wrist. You can flex your right foot or press the top of your foot into the ground to help support your knee. Walk your hands back by your hips and take a moment to square your hips forward. If your right hip is lifted off of the earth, place a block or towel under to support your hips.
Slowly lower your torso toward the earth. You should feel sensation in your outer right hip. If you feel this in your right knee come out of the pose. Flip over onto your back, bend your knees, place your feet on the ground and cross your right ankle over your left thigh. Press your right hand into your right thigh to increase sensation.
Targeted Muscle Group: External Rotators of the Hip and Gluteals
2. COW FACE POSE (GOMUKHASANA) SUPINE VARIATION.
Lay supine with your knees bent and both feet on the earth. Cross your right knee over your left and grab your ankles or feet. Try to keep your sacrum down on the earth and hug your knees toward your chest. You can adjust the height of your feet to access more sensation.
Targeted Muscle Group: Gluteals
3. RUNNER’S LUNGE.
From Downward Facing Dog reach your right leg high, then step your right foot forward and to the outside of your right hand, bringing your palms to the inside of your right foot. Reach your heart and hips forward and then lower them toward the ground (option to drop your back knee down). Make sure your right foot is under your knee or slightly in front of it. You should feel sensation at the front of your left hip.
4. HALF LORD OF THE FISHES POSE (ARDHA MATSYENDRASANA).
Start seated with your legs extended out long in front of you. Step your right foot outside of your left hip and draw your left heel toward your right hip. Sit up tall. Place your right hand behind your hips and hook your left elbow to the outside of your right thigh. (Opt for a straight leg if it’s in your practice.)
5. CRESCENT LUNGE (ANJANEYASANA) VARIATION, LATERAL BEND.
From Downward Facing Dog, lift your right leg high, then step through into a low lunge, and lower your back knee onto the ground. Stack your left knee, hips and shoulders. Lift your left arm high and then laterally bend to your right. You can push your hip slightly left to deepen the stretch.
…and Remember to Breathe
To help support your body in a day filled with sitting, try to incorporate these exercises into your routine. And when the poses get difficult for you, turn to your breath. The breath is the most important element of these poses (and any yoga pose for that matter).
In addition to these poses, add some physical activity, like a brisk walk or Vinyasa flow, and your body will thank you.
