Athletes may experience stiffness in the hips due to repeating a particular motion for an extended period of time. Those who work at a desk everyday also experience the same kind of stiffness. Regardless of the cause, specific yoga poses can open, or increase flexibility in, the hips. As with any new exercise program, consult your doctor first.
Baddhakonasana Pose
Baddhakonasana, or fixed angle pose, will increase flexibility in the hips if practiced regularly. In a seated position, bring the soles of the feet together, allowing your knees to fall out to the side. If the stretch is too difficult, you can place yoga blocks under the knees. Hold the pose for 30 to 60 seconds and repeat twice.
Downward-Facing Dog, Variation 1
Position yourself in downward-facing dog pose by first coming to your hands and knees. Lift your knees up off the floor and straighten your legs to position the body in a v-shape. To perform a variation on downward facing dog, lift one leg straight up behind you. Hold for a few breaths and repeat on the other side.
Block Between the Legs
While in a standing position, take a yoga block and place it between your thighs as close to the pelvis as possible. Try to bring your feet as close together as possible. Relax your inner thighs, resisting the tendency to press them firmly into the block. This pose will help relieve tension held in the hip socket by giving the femur bones more space.
Virasana
Hero pose, or virasana, will ease stiffness in the hips, according to yoga master B.K.S. Iyengar. Begin by standing on your knees, then sit down between your heels. If this is too difficult, you may sit on a yoga block. Hold the pose for one minute, rest, and repeat twice. Eventually work up to holding this pose for five minutes.
References
- Yoga, The Path to Holistic Health; B.K.S. Iyengar; 2001
- Yoga Journal: Hip Parade
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