The body’s mobility and flexibility is very important for performing common everyday tasks. However, hip’s flexibility is also of great importance since nowadays a lot of people sit at a desk all day long.
Here Are the Side Effects of Tight Hips:
There is no doubt that sitting for prolonged periods daily can contribute to tight hips as well as impaired mobility.
In addition, tight hips can result in the following health issues:
– Muscle Imbalance: The hip flexors are the name of the muscles, which can tighten and shorten as a result of prolonged periods of sitting. To explain you more deeply, the hip extensors, glutes, and the back of the hips can become weakened and overstretched because of sitting several hours during the day.
– Back Aches and Pains: Experiencing overstretched hip extensors and glutes and tight hip flexors can negatively affect the pelvis, thus resulting in aches and pains in the back.
– Improper Body Posture and Poor Balance: Since the hip flexor is the main pelvis stabilizer, if you experience weak hip flexors, it could result in improper body posture and poor balance.
But, in case you start stretching out your hips, you can greatly reduce the negative effects of prolonged hours of sitting. What’s more, if you increase your hip mobility, it could also improve your strength while exercising.
Here Are 8 Hip-Opening Yoga Poses that Can Increase the Flexibility in Your Hips:
- Thread the Needle Pose
It is a lying yoga position, which requires keeping bent knees. It also requires placing the feet flat on the floor. Afterwards, the right ankle should be crossed over the left knee. The hips should be kept grounded while pressing the lower back into the floor. Then, consider reaching for the chest with the left knee, and thread the right hand between the legs.
In addition, in order to intensify the stretch, you should clasp the hands underneath the left knee. Make sure you keep the right knee open for proper hip stretching. Inhale and exhale deeply and stay in this position for half a minute. At least, switch sides.
- Happy Baby Pose
Like the previous pose, you should also lay on the back on the floor. However, reach for the chest with both knees. Next, it is advisable to open the knees a bit wider than shoulder-width apart and then hold the inside feet arches with the hands. Press the back into the floor, as well as press the feet into the hands. At the same time, you should pull down on feet, thus making resistance. While breathing deeply, stay in this position for half a minute.
- Frog Pose
If you experience any ankle or knee injury, then this yoga pose is not for you since it is quite intense.
Start by getting on all fours and place the knees on the floor and both elbows under the shoulders.
Then, you should widen the knees gradually and gently until there is a comfortable inner thigh stretch. It is also recommended to keep the ankles in line with the knees, whereas calves and feet grounded during the stretch. Consider staying in this position for half a minute.
- Butterfly Pose
Sit straight on the floor and bend the knees. Afterwards, place the hands by both sides. Additionally, the feet soles should be brought together, whereas the knees opened out to the side closer to the floor.
In order to intensify the stretch, you should pull the feet much closer in towards your body. Moreover, you should fold forward as well as walk the hands out in front of you. Also, make sure you stay in this position for half a minute.
- Half Pigeon Pose
You can start practicing this pose if you sit on the floor, place the right foot forward and the hands on the floor on both sides of the foot. Then, you should slide the front foot over towards the left hand, as well as lower the knee over to the right as much as you can.
The outside of the right calf should be placed on the floor in order to be in a parallel position to the front of the mat. Afterwards, gently and gradually start lowering the back knee and shin to the floor. The hips should be squared to the mat’s front as much as possible. Make sure you stay in this yoga position for about half a minute.
- Low Lunge
Stay in a runner’s lunge and place the right foot forward. Next, place the hands on the floor on both sides of the front foot. Then, start lowering the back knee and shin to the floor. At the same time you should also raise the arms and chest and rest the hands on the front thigh.
You should also engage the abdominal muscles and make sure that the back does not arch. You can also reach the arms overhead, and slightly lean forward, not arching the lower back in order to make the stretch even more intense. Finally, stay in this position for about half a minute and then switch sides.
- Double Pigeon Pose
It is also a sitting position that requires crossed legs. Namely, you should cross the left leg in front. Then, hold the left ankle with your hands and slowly pull it on top of the right knee.
You can also add even more intensity to the stretch by slightly walking the hands forward to get deeper into the stretch. Stay in this position for about half a minute and switch sides.
- Crescent Lunge
Stay on the floor as you are about to run, while keeping the knee lifted up. You should bring the hands to the front thigh and then gradually bring them off the floor. While squaring the hips to the mat’s front, sink the hips lower.
Afterwards, raise the arms over the head. You can also intensify the stretch by n lengthening through the back leg as well as squaring off and sinking the hips. Also, stay in the pose for half a minute and then switch sides.
- White, Miranda. ”Forever Painless: End Chronic Pain and Reclaim Your Life in 30 Minutes a Day”;
- Miller, Olivia. ”Essential Yoga: An Illustrated Guide to Over 100 Yoga Poses and Meditations”;