Yoga is an effective and side-effect-free solution to various chronic cases like aches in the body, relaxation of muscles and curing sprains. Whether you are facing chronic aches in your hips due to arthritis or some other condition, yoga can be an impactful solution to your hip issues. Many spend most of their day seated on a bench, either working at the office or at home. From students to adults, prolonged hours of sitting can lead to sprain in your hips. Sciatica pain and other serious discomfort can make it challenging to conduct your daily chores. That’s why we have some yoga for hip pain relief that you can follow daily.
Common Causes Of Hip Aches You Should Know About
Being seated for a long time means that your hip region is in flexion for a long period. The muscles around your hips gradually shorten and create tension and ache in the surrounding regions. Pain can often range from minor to intense, and while medication can be the primary aid to your problem, in the long run, you need something more concrete to deal with the issue. Here is when yoga for hip pain relief can help.
Tightening around the hip region can occur if you are carrying heavy loads every day or sitting for prolonged durations of the day. However, hip pain can manifest in different ways, such as inflexibility and difficulty moving or pinching pain in your back. Sometimes, the situation can intensify, causing tendinitis or even arthritis in severe cases. But you can deal with the situations as they can be healed with effective yoga poses for hip pain.
Top 5 Yoga for Hip Pain Relief Poses To Improve Your Condition
Yoga for hip pain relief poses have turned out to be largely successful for many facing this ordeal. Here are the leading postures recommended by yoga experts to manage this condition.
1. Butterfly pose( Baddha Konasana)
Also known as the Bound Angle Pose, this yoga for hip pain relief is a seated yoga posture that stretches the inner thigh region and the groin. Baddha Konasana or Cobbler’s Pose is highly beneficial in curing hip aches when practised regularly. Here are the steps you need to follow to perform the butterfly pose.
- Sit on the floor with your legs placed in an extended manner.
- Then go ahead and bend your knees followed by bringing your feet together.
- Now hold your feet with your hands and remain steady in this posture for a while.
Benefits- This helps you to open your hips and thighs. Moreover, if you are looking forward to impingement flexibility in the groin region or lower back, include this posture in your yoga sessions every day.
Tips- Make sure that your back is absolutely straight while you are trying to acquire this pose. Allow your knees to bend naturally without any external force. You need to keep your core engaged to hold this posture steady.
2. Pigeon Pose( Kapotasana)
This is yoga for hip pain relief posture which is a popular asana that aids in relieving various symptoms. In this intermediate posture, you need to engage your lower back, chest and hip. The following are the steps to do the pigeon pose.
- Begin with a tabletop posture with your hands and knees balanced on the mat.
- Then, you need to bring your right knee forward such that the outer edge of your right shin and buttock is balanced on the mat.
- Extend your left leg straight at this point. Your left ankle, thigh and knee will be resting on the ground.
- Press your palm on the floor and lower your pelvis to the ground.
- Now lift your chest applying the pressure from your sternum.
- Hold this posture and bring your forehead toward the mat.
- If you wish to deepen the pose then grab your left foot and acquire a one-legged posture.
Benefits- This pose is effective in giving a boost to your core strength and mental well-being. Abdominal and spine stretching is done well when one initiates this posture. Hence pigeons pose curing aches in the hip region through periodic stretching and relaxation.
Tips- If you recently had a knee surgery or experience aches in the knee region then you should be highly careful when conducting this posture. Wrist flexibility is also a crucial factor which comes into play.
3. Reclined Figure Four stretches( Supta Kaposana)
Reclined Figure Four stretches are also commonly called the reclined pigeon pose. This yoga for hip pain relief is effective in stretching the calf region and can be highly beneficial to cure symptoms like sciatica as well as piriformis. You can try this yoga asana by following the steps below.
- First, lie on your back and then stretch your arms and legs on both sides.
- Then you need to bend your knees and press your sole on the ground.
- Cross your ankles such that you can acquire a Figure Four posture.
- Thread your arms such that it crosses around the legs.
- Do the same with the left arms around the left legs.
- While you acquire this posture, keep your head and back flat for a steady state.
Benefits- This yoga for hip pain relief pose is highly effective in reducing tension around the lower back region of the body. Moreover, it also helps to create stability and equilibrium in the body. Practising yogas like Supta Kaposana also has a calming effect on the mind.
Tips- As you release your body from this posture, be careful to release the clasp around the hamstrings first so you don’t experience unwanted sprains.
4. Bridge Pose( Setu Bandhasana)
Setu Bandhasana which is also popularly remarked as the Bridge Pose is beneficial in myriad ways. You need to lie on your back and then bend your knees to acquire a towering bridge posture. The detailed steps are described here:
- Initially, begin with lying flat on the ground first and then press your feet on the mat.
- While on the ground, you need to create an inverted “V” shape with your legs.
- Now lift and support your body with your hand while the pressure is applied from the lower back to keep this posture intact.
- Relax your shoulders while you are conducting this yoga pose for hip pain so you don’t encounter any sprain.
Benefits- Mainly the Bridge pose helps to strengthen the muscles in the lower back, thighs, spine and neck region. As you acquire this yoga for hip pain relief posture, the spine and nervous system are equally stimulated. The additional perk of conducting this pose is that it also helps relieve stress and anxiety.
Tips- Pregnant women should be very careful while practising this yoga or avoid it altogether. Ones with severe back pain, or weak neck should also stay away from practising this.
5. Supine Twist (Supta Matsyendrasana)
Commonly known as the Supta Spinal Twist, this yoga for hip pain relief pose is highly beneficial when to cure the symptoms. This posture involves stretching the back, hips, shoulders and abdomen. You can acquire this posture perfectly by going through the following steps.
- First, you need to lie on your back and allow the soles of your feet to touch the ground.
- Then you need to gradually bend your knees followed by lifting your hips in the air.
- Bring your right knee close to your chest.
- Exhale first and then cross your right knee over your body.
- Finally, turn your head towards the right side and hold steady.
Benefits- Your chest, glutes and oblique are effectively involved while acquiring this posture stretching them to relieve tension in your hips. Moreover, your spinal mobility is also enhanced and digestion occurs faster.
Tips- You should breathe throughout the process and should not hold it in. Your knees move automatically without putting any external pressure. For comfort, you can use a pillow to support your legs below the knees.
Is your hip pain affecting your quality of life? It’s time to say goodbye to the painful days with yoga experts by your side. Flexify Me brings you a chance to stay at home and manage your pain with online assistance from yoga gurus who can tailor plans just for you. Start your consultation with a free demo booking today.
Some Yoga Props That Are Useful For Reducing Hip Pain
You do not require any grand equipment, or intense yoga poses to relieve your hip pain. Rather, focusing on practising a few relevant ones can truly make a difference. There are a couple of props that you can certainly use to reduce pain in your back, especially while practising this yoga posture.
1. A Massage Gun- This is a common prop which is highly effective in treating pain in the back region. Often, when you are exercising for long hours, this can create some muscle knots, leading to hip pain. If you are facing a similar condition, then you can use a massage, which will be of great assistance.
A massage from such a gun can certainly help you to reduce fatigue in these regions of your body. Workout or general hip pain can be cured with regular yoga sessions and massage following the same. Promoting blood circulation in the affected region and healing deep tissues are handy tools that you can also use while practising yoga for hip pain relief every day.
2. Pillow
After a stressful and hectic day, make sure that your hip feels at rest and that there is nothing better than a pillow. This aids in alleviating your hip stiffness and ensuring alignment in the body. Placed under your hip, it helps reduce unnecessary aches and cramps in these regions of your body.
3. Foam roller
Here is another effective tool that you can have in addition to practising yoga. A foam roller can aid in reducing the soreness in your muscles and promote relaxation. By ensuring muscle repair and relaxation, a foam roller is an integral part of every yoga session. From spine stabilisation to creating balance and alignment in your body, recovery after a long yoga session to strengthening your back, foam rollers are simply indispensable.
Bottomline
A lot of us are involved in activities that require us to spend a significant part of our day sitting either at the office, college, school or at home in front of the screen. As a result, we might end up with a sprained or stiff back, which can be quite painful to bear at times. The limited flexibility creates abnormal movement in the joints, and you simply find it challenging to navigate throughout the day.
Yoga for hip pain relief poses can be an effective and long-term solution to your back issues. Hence, we have to fall back on these traditional remedies to cure our problems without having any side effects, as in the case of medications, pills and surgeries.
Frequently Asked Questions for Yoga for Hip Pain
1. How Can Yoga Help with Hip Pain?
Yoga can be incredibly beneficial for hip pain by improving flexibility, strengthening muscles, and increasing joint mobility. Certain yoga poses target the hips, helping to release tension, reduce stiffness, and alleviate discomfort. Regular yoga practice can also help improve posture and body alignment, which can further reduce strain on the hips.
2. What Are the Best Yoga Poses for Hip Pain?
Some of the best yoga poses for hip pain include:
- Pigeon Pose (Eka Pada Rajakapotasana): A deep hip opener that stretches the hip flexors and glutes.
- Reclining Bound Angle Pose (Supta Baddha Konasana): Helps open the hips and stretches the inner thighs.
- Low Lunge (Anjaneyasana): Targets the hip flexors and strengthens the legs.
- Butterfly Pose (Baddha Konasana): A seated pose that stretches the inner thighs and hips.
- Happy Baby Pose (Ananda Balasana): A gentle pose that releases tension in the hips and lower back.
3. Can Yoga Help with Chronic Hip Pain?
Yes, yoga can be an effective way to manage chronic hip pain, particularly when the pain is related to tight muscles or poor posture. Consistent practice can increase flexibility and strength in the muscles surrounding the hip joint, reducing pressure on the area. However, it’s important to consult with a healthcare provider or physiotherapist to ensure the exercises are appropriate for your specific condition.
4. Are There Any Precautions I Should Take While Practicing Yoga for Hip Pain?
While yoga can be highly beneficial, it’s essential to practice with care, especially if you have existing hip pain or injury. Some key precautions include:
- Avoid forcing yourself into deep stretches that may aggravate the pain.
- Focus on proper alignment to avoid strain on the hip joint.
- If you have conditions like hip osteoarthritis, avoid high-impact poses or deep bending poses.
- Listen to your body and stop immediately if you feel sharp pain or discomfort.
5. Is Yoga Better for Hip Pain Than Other Forms of Exercise?
Yoga can be more effective than other forms of exercise for hip pain because it emphasizes gentle stretching, strength building, and mindful movement. Unlike high-impact exercises, yoga focuses on improving range of motion and flexibility, which can be particularly helpful for managing hip pain. However, combining yoga with other low-impact exercises like swimming or cycling may provide additional benefits for overall hip health.
6. How Often Should I Do Yoga for Hip Pain Relief?
For optimal relief from hip pain, it’s recommended to practice yoga 3-4 times a week. Regular practice helps to maintain flexibility and strength in the hip area, promoting long-term pain relief. However, you can start with shorter sessions and gradually increase the duration and frequency as your body adjusts.
7. Can Yoga Improve Hip Flexibility?
Yes, yoga is one of the best practices for improving hip flexibility. Many yoga poses specifically target the hip joint and its surrounding muscles, helping to increase both mobility and flexibility. Regular practice can reduce stiffness and improve the range of motion, which can alleviate pain and discomfort in the hips.
8. What Are the Benefits of Yoga for Hip Pain Recovery?
The benefits of yoga for hip pain recovery include:
- Increased flexibility: Yoga helps to stretch tight muscles around the hip, reducing stiffness.
- Strengthened muscles: Strengthening the muscles around the hip joint supports the area and reduces strain.
- Improved posture and alignment: Yoga helps with proper posture, which can reduce the burden on the hips.
- Pain management: Yoga can help manage pain by improving blood circulation and promoting relaxation.
9. Can I Do Yoga If I Have Hip Arthritis?
Yes, yoga can be beneficial for people with hip arthritis by improving joint mobility, strengthening the muscles around the joint, and reducing pain. However, it’s crucial to avoid deep or intense poses that might irritate the joint. Working with a yoga therapist or physiotherapist can help ensure you are practicing safe and effective poses that align with your condition.
10. Are There Any Specific Yoga Styles for Hip Pain?
While many yoga styles can be beneficial for hip pain, certain styles may be more effective:
- Hatha Yoga: Focuses on gentle, slow-paced poses and breathing, making it ideal for beginners or those with chronic pain.
- Restorative Yoga: Uses props to support the body in passive poses, allowing deep relaxation and healing, especially for those with severe pain or stiffness.
- Vinyasa Flow: Involves fluid, dynamic movement, which can help improve flexibility and strength in the hips.
11. Can I Practice Yoga if I Have Hip Bursitis?
Yes, yoga can help relieve symptoms of hip bursitis by improving flexibility and reducing inflammation. However, it’s essential to avoid poses that place too much pressure on the hip joint. A gentle, restorative yoga practice with modifications can be beneficial. Consult a healthcare provider to tailor your practice based on your condition.
12. Should I Warm Up Before Doing Yoga for Hip Pain?
Yes, warming up before yoga is crucial to prevent injury and enhance the effectiveness of your practice. Start with a few gentle stretches or some light aerobic activity to increase circulation to the hips and prepare the muscles for deeper stretches. Poses like Cat-Cow (Marjaryasana-Bitilasana) or Child’s Pose (Balasana) are great for warming up.
