Most of us spend so much time seated in chairs, bent on key boards, or caught up in incessant commutes. This inactivity causes the body to suffer greatly, and in most cases, the hips are affected by the stiffness. When you sit in a long sitting position, the hip flexors will always be in a shortened position which in the long run will result in the hip flexors being in a shortened state which ultimately will lead to the tightening and uncomfortable nature of the hip flexors.
Physical inactivity is just one component of the equation. The hips are commonly used by experts as a reservoir holding the emotional stress. The natural fight or flight response of the body also causes us to unknowingly clench some muscles when we feel anxious or overwhelmed. Two of the most frequent places where this tension accumulates are the jaw and the hips.
To break this accumulated physical and emotional constriction, it needs deliberate, conscious muscle action. With the help of a few specific yoga poses, added to your routine, you will be able to open up your hip joints, increase your flexibility, and release stored stress. These are some of the most effective poses that can help you to get started.
- Child’s Pose (Balasana)
Child Pose: This is a resting pose that gradually opens the hips and stretches the thighs and ankles. It is a great method to focus your breathing prior to getting into more profound positions.
To execute this pose, kneel on your yoga mat and hold your big toes towards each other. Open up the knees a little bit further than the hips. Inhalation You are walking your hands forward and lowering your torso in-between your thighs. Lay your forehead on the mat and breathe deeply and slowly into your lower back. Maintain this pose at least five breaths.
- Pigeon Pose (Eka Pada Rajakapotasana)
Pigeon Pose can be a profound stretch of the hip rotators and flexors. It may be rather acute, so one should gradually get into the posture.
Begin with your hands and knees in a tabletop position. Bend your right knee backwards and put it behind your right wrist and bend your right foot it is facing your left hip. Lengthen your left leg and keep in a straight position, keeping the back of your foot on the mat. Have your hips face forward towards the front of the room. When this is easy to do you can take your time and walk your hands out as well as lower your forearms to the floor. Wait a minute or so, and cross.
- Butterfly Pose (Baddha Konasana)
This is a seated posture that focuses on inner thighs, groins, and knees. It is also very effective in enhancing the overall hip mobility.
You seated with the legs stretched straight in front of your mat. Flex your knees and touch the bottom of your feet to each other, whilst letting your knees find their way out to the flanks. Hold onto your feet or ankles. Sit up straight to straighten your spine, and bring your knees towards the ground. To a greater extent, your trunk may be inclined a bit forward and the back kept straight.
- Happy Baby Pose (Ananda Balasana)
Happy Baby is a soothing, energizing pose that opens up the inner thighs and relieves tension in lower back and sacrum.
Lie down on your back, and draw your knees down towards your chest. Use your hands to hold onto the outer parts of your feet. Spread your knees a little broader than your torso and draw them upwards towards your armpits. Flex your feet, maintaining your ankles right over your knees. Rock in circular movements side to side in order to massage your lower back and to pull down on your feet in order to stretch the hips even more.
- Low Lunge (Anjaneyasana)
Low Lunge works best with tightening the psoas and hip flexors which tighten infamously due to sitting.
Start with a down facing dog or a basic standing forward bend. Take a step with your right foot in between your hands. Bend your left knee to the floor and uncurl your left toes. Straighten your back and swing your hands over your head towards the ceiling. Sink your hips forward and down keeping your right knee in direct position relative to your right ankle. Take five to ten breaths, deeply breathing into the front of your left hip before changing legs.
- Lizard Pose ( Utthan Pristhasana )
Lizard Pose is a practice position slightly more advanced than a lunge that strongly extends the outer hips, groins, and hip flexors.
Beginning with your Low Lunge on the right side, make both of your hands touch the inside part of your right foot. Heel-toe with right foot to right side of your mat. You may leave your arms straight, or to get a more vigorous feeling, bend down on your forearms. Hold your chest with your chest pulled and your spine long. Breathe through the discomfort, hold several breaths and then repeat it on the left side.
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Making Hip Care a Daily Habit
It takes time to create flexibility and to relieve recalcitrant tension. It is not necessary that you have to spend hours practicing to realize a significant improvement. The difference between feeling good in your lower body or not can be so drastic by simply carving out just five to ten minutes a day to move through these poses can make a drastic difference in how your lower body feels.
Always pay attention to your body. Bend until slightly strained, though not acute, pain. In case the pose is too strong, use support in form of yoga blocks or rolled-up blankets. The real secret of unlocking tight hips is consistency and therefore roll out your mat on a regular basis and give your body the release it deserves.
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