Struggling With Tight Hips?
If you work at a job that requires you to sit a lot, chances are you have tight hips! Some of us may not even know we have tight hips, until we randomly squat down and all of a sudden get that “ouch, ooh, ahh” feeling. If you can relate to any of that, worry not we got the answer for you- YOGA FOR TIGHT HIPS! You don’t have to spend hours stretching, a quick 10 minutes of yoga postures for tight hips can do wonders! Keep reading to find out the many health benefits of practicing yoga for tight hips has on one's body!
Side note: check out the Yoga for Lower Back Pain article if you are suffering from tight hips, as it might also help you with relieving tension in your hips.
Benefits of Practicing Yoga for Tight Hips!
- Can help the joints of the lower back, legs and hips come into a better and healthier alignment
- Larger range of movement is created
- Supports the muscles of the spine and back
- Creates better blood circulation in the body
- Creates an energetic as well as a physical release.
- Can enhance creativity, balance and feeling of overall lightness
- Helps to remove extra pressure from the spine and therefore helps to relieve pain from the lower and upper back.
- Helps to establish a better posture.
- Greatly contributes in making the spine healthier. The health of our spine is important as it provides support for the whole body, mobility and protects your nerves.
As we see, having open hips is so important for our overall well-being, happiness, vitality and creativity. It’s important to work on opening up the hips, even if just for a short 10 minutes a day. This can even mean doing a few poses while you are waiting for your pasta to boil for dinner. Doesn’t sound that bad, does it?
Top Yoga Poses for Tight Hips
Low Lunge
From table top position, step your right foot forward, resting your left knee on the mat. If you have knee pain or sensitivity, place a rolled up towel underneath your knee for extra cushion and support. You can leave your hands on the floor, if you are already feeling the stretch (beginner version).
If you wish to go further into this pose, place your palms right above the right knee. Use your inhale to lengthen the spine and back and exhale to lean your right knee forward. This will, and I can almost guarantee that, give you a very amazing stretch, especially along your left leg. When you are ready to switch legs, gently return back to table top, and switch to the opposite side. Don’t forget to BREATHE through the discomfort (as long as it’s not pain that you’re feeling).
Our first knee-jerk reaction when feeling uncomfortable is to try to come out of it. When you have the urge to do that, just take a deep breath and try to breathe through the discomfort. You will be amazed to see how much deeper your body can go into each pose when you breathe properly.
Reclining Big Toe pose
Use a towel or a yoga strap to bring to the arch of your foot and extend the leg out. If you have tight hips, you will most definitely already feel a stretch here. Use your breath and with each inhale lengthen and on your exhale bring the leg closer to you. You may open up your leg out to the side and guide it towards the ground. This will feel intense, but I promise it will feel amazing when the tension dissolves as you take deep breaths. To come out, bend your knee slightly and give it a quick squeeze before moving on to the next leg.
Modified Happy Baby
There are many ways to do this pose, this is just one option. Bend your knees, and place a towel or strap on the arches of both feet. Start with the feet close to one another, and slowly begin to separate the feet further away from each other. Use your inhale to lengthen and expand, and your exhale to pull your knees further down to the ground. To come out, remove the strap or towel and interlace your fingers around your knees. Bring it closer to your chest and rock from side to side to massage the lower back.
One Legged Seated Side Bend
Start in a comfortable position, extend your right leg out as wide as you can, keeping the other foot close to you. Bring the right palm or forearm on the ground (don’t worry if you can’t go all the way to your ankle). On your inhale, bring your left arm up, and exhale bring it over towards the right leg, keeping your chest open. Kindly remember, it does not matter how far your hands go, as long as you feel the stretch. With time, your body will become more mobile and you will be able to go further and further into each pose. A promise to you from a yoga teacher.
Bottom Line
I hope you found this helpful and if you are interested in further exploring this, I have created a whole Yoga for Tight Hips series which are designed to help you work on opening up them hips. Click on this link.
From my heart to yours, Namaste!
Yana Thompson
Follow my Yoga for tight hips series, It’s completely FREE!