Ways to Create Space in the Hips
- yogawitherikab
- Mar 3, 2022
- 4 min read
Through yoga we can stretch and strengthen muscles around the hips and thighs in order to gain full range of motion in the hips while protecting the knees.
Take your time and explore some or all of these poses, holding each for at least 3 to 5 breaths. Take your breaths as they come to you.
First up we have bound angle pose.
Bound Angle Pose | Baddha Konasana
Benefits:
Stretches the hips, inner thighs, groin and knees
Helps to create healthier and flexible hip joints
Improves blood flow to the groin and improving the reproductive system
Promotes better digestion
Aids in menstrual cramps
Stimulates abdominal organs
Reduces stress levels
Improves posture
How to:
1. Come into a seated position with your legs extended out in front of you. Slowly bend your knees and draw the soles of your feet together. Heels inching in closer towards your pelvis. *Depending on how close you bring your heels towards your pelvis, you will feel the stretch more deeply in the inner or outer thighs.
2. Keep your spine nice and lengthened. As you inhale feel yourself growing a little taller from the base of your spine to the crown of your head and as you exhale allow your yourself to relax with each breath. Relaxing your legs, thighs, hips and sit bones into your seat. If you begin to round the spine as your heels draw in closer towards your pelvis, then move feet away from pelvis and ensure your spine is nice and lengthened.
3. Continue to let your breath guide you through. On your last exhale slowly release your legs straight back out onto the mat.
Pigeon Pose
Benefits:
Opens the hip joints
Stretches thighs and glutes
Extends groin and psoas
Helps with healthy knee joints
Improves posture and alignment
Releases lower back pain and stiffness
Increase hip flexibility
Release negative feelings, undesired energy stored in hips
Alleviates sciatica pain
Release stress, anxiety, trauma and fears that may be stuck within the hips
How to:
From a high lunge position slowly heel toe right foot in towards center of mat. Let your right foot move over to the left side towards left wrist. Keep right foot flexed to keep knee protected. The further your right foot gets closer to left wrist, the deeper the stretch.
Lower your shin to the top of your mat under torso. Keep left leg extended back behind in alignment from hip to ankle, keeping thigh rotating inward. Top of left foot flat to the mat.
Place a block under right hip if you need or want for support and if there are any strains. Stay high on your palms on each side of your right leg or slowly lower your chest towards the mat. Take a few breaths, maybe 3-5.
On you last breath, press yourself up and away from your leg and mat. Slowly and carefully slide your left knee forward and right knee back, visiting your downward dog.
Step opposite foot forward then repeat on the other side.
Frog Pose
Benefits:
Streches and strengthens groin muscles, shoulders, lower back, inner thighs, core, and hips
Increase hip mobility, flexibility, range of motion and release low back pain
Provide a calming effect on the mind, reducing stress, depression and anxiety levels
How to:
Come on all fours, or tabletop. Bring hips to center. Slowly move your right and left knees out towards the sides of your mat. Stopping when you need as you begin to feel the stretch.
You can stay on your palms or lower down to forearms. As you open the hips flex your feet so that your inner ankles, inner feet and inner knees are touching the mat. Stay here for at least 5 deep breaths.
To release press back up to palms and slowly guide your knees back inward being careful not to cause any strain in the groin area.
Seated or Reclined Windshield Wipers
Benefits:
Stretches, strengthens and lengthens hips, hip flexors, low back, groin, quads and hamstrings
Improves alignment and posture
Provides a relaxing feeling and calming of the mind
Unlock emotions and creative energy
Release stagnant energies and tensions
How to:
*This pose can be done seated up or reclined*
Seated or reclined, support yourself with your hands where you feel necessary.
Bend your knees and begin to let both legs fall over to the right side and pause for a second, feeling the stretch.
Inhale legs through center, exhale let both legs fall over to the left and pause for a breath.
Continue your windshield wipers as you move at your own pace, following your breath.
Reclined Pigeon (Variation)
Benefits:
Stretches the hips and hamstrings
Calms the mind
Detox and cleanse internal system
Connect with your breath
Improve blood circulation
How to:
Lie on your back and bend your knees. Knees are almost stacked over ankles.
Place left ankle on top of your right knee. Keep left hand at left thigh or knee increasing the stretch.
Or lift right foot off the mat, drawing your legs closer towards your body. Keep right leg bent or straighten it, whichever feels best.
Interlace fingers behind right thigh or wherever it feels most comfortable for you.
You should feel a great stretch in the right leg.
Remember to take your breaths. Inhales through the nose, exhales let it go.
Hold here for 3 - 5 breaths and on your last exhale slowly release and repeat on the other side.
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