The hips are the largest joint in the body. They carry the weight of the upper body both while sitting and standing and can become tight and painful. Certain yoga postures are specifically designed to open the hips, stretch the hip flexor muscles and relieve tension in the hip joint.
Twists
Twists are gentle stretches for the hips and low back that can be practiced either while sitting on the floor or while seated on the edge of a chair. According to "Yoga Journal," poses such as Bharadvajasana and Ardha Matsyendrasana (Half Lord of the Fishes Pose) stretch the hips and back and energize the spine. They are used therapeutically to treat fatigue, sciatica and backaches. They should be practiced with the spine erect, not arched. For an extra hip stretch, the back of the arm or hand can be placed on the outside of the bent knee and pressed into the knee to obtain a deeper stretch.
Triangle Pose
Utthita Trikonasana, or Triangle Pose, is one of the core yoga standing postures. It helps to build strength in the hips and improve balance. Much like Utthita Parsvakonasana (Extended Side Angle Pose) and Virabhadrasana II (Warrior II Pose), if done properly, it provides a gentle opening of the hip joint. It is practiced to stretch and tone the hips, thighs, groin, knees and lower legs. "Yoga Journal" also notes that this pose can be used therapeutically to relieve stress and backaches and improve digestion.
Pigeon
Eka Pada Rajakapotasana, also known as One-legged Pigeon Pose, is a challenging posture that takes practice but has tremendous benefits. The full posture stretches the deep hip flexors, strengthens back muscles and improves posture. Initially, pigeon should be performed with one foot forward and flat on the floor with the knee bent. The opposite leg extends backward with the knee bent and the toe pointing upward. One or both hands may reach back and grab the toes or foot. The weight of the body is pressed forward, stretching the quadriceps muscles of both legs.
Wide-seated Forward Bend
Although it looks challenging, Upavistha Konasana, or wide-seated forward bend, can be modified to accommodate those with inflexible hip joints. It is performed by first sitting upright with the back and legs making a 90-degree angle. The legs are opened as wide as is comfortable, with the arms extended forward and placed on the floor until a deep stretch is felt in the inner thighs. Wide-legged forward bends help to release the groins and stretch the inside and backs of the legs. They may be used for sciatica and arthritis, especially arthritis of the hip joints.
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