The practice of yoga contributes to many health and fitness-related improvements. Improved flexibility is high on the list of benefits. The muscles that move your hips are typically the least-stretched muscles. Yoga poses challenge your joints to flex and extend to reach into a movement and then hold the movement. Yoga movements to improve hip flexibility are essential in the prevention of back problems.
Warrior I Pose
As a lunge pose, the Warrior I Pose stretches the back of your hip. Stand with your feet slightly apart and both feet facing forward. Begin the stretch by stepping back with one leg and turning your back foot outward. Bend the front knee to keep it in alignment over your foot. Keep your back leg straight and lower your body until your front thigh is parallel to the floor. Extend your arms overhead with your palms facing each other. Keep your shoulders facing forward. Hold for five full breaths. Bring your back foot back to your front foot and return to the starting position. Repeat the stretch on the other leg.
Camel
This pose stretches your hips and thighs. Kneel with your knees shoulder-width apart, feet together and arms extended at your sides. Begin the stretch by arching your back and bringing your shoulders back. Look up to the ceiling and reach your arms behind you, keeping them straight. Clasp your ankles, with your thumbs pointing inward. Push your hips forward and squeeze your buttocks to hold the stretch for five full breaths. Slowly return to the starting position by bringing your head and shoulders forward and your hips back.
Bow
This pose stretches the front of your body. Lie face down on your stomach with your legs extended. Extend your arms at your sides with your palms up. Begin the stretch by arching your back and lifting your upper body up, with your head facing forward. Bend your knees and hold your ankles with your hands, pulling your feet up towards the ceiling. Extend the pose by pulling your arms and legs up as high as possible. Hold for five full breaths. Slowly lower your upper body and extend your legs to the floor, returning to the starting position.
Dancer's Pose
This pose is a balance pose that stretches your hip. Stand with your feet slightly apart, both feet facing forward, and your arms extended at your side. Begin the stretch by putting your weight on one foot and bending the opposite leg back, lifting your foot towards your buttocks. Hold the inside of your foot that is bent back with the hand on the same side. Extend the other arm over your head for balance. Extend the stretch by pulling your foot higher and bending your upper body slightly forward. Hold the pose for five full breaths. Slowly lower your bent leg and return to the starting position. Repeat the pose on the other leg.
References
- "Primary Yoga; Official Certification Manual"; Fitness Instructor Training; 2003
- "Stretching Anatomy"; Arnold G. Nelson & Jouko Kokkomen; 2007
- http://www.yogajournal.com/practice/588
- "Yoga for the Joy of It" Minda Goodman Kraines & Barbara Rose Sherman; 2010
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