How To Stabilize & Strengthen The Hips With Yoga Asanas

Stable, strong hips help you walk, run, ride a bike and dance. To increase stability in your hips, practice yoga poses, or asanas, that balance and strengthen surrounding muscles, including the hamstrings, quadriceps, psoas, iliacus, gluteals and hip adductors, or groin muscles. At the same time, you can open space in that area to help center the thighbone, or femur, in the hip joint. Start by finding the balance between your groin muscles, which may often be tight, and your gluteal muscles.

Step 1

Place a yoga block between your thighs and stand in mountain pose, with your feet firmly on the floor, hip-width apart, and your hands on the front of your hips so you can feel your groin muscles. Bend your knees slightly and draw your inner thighs back. Your lower back arches more and the block moves back. Then, lower your tailbone and pull in your belly as you slowly straighten your legs. The block then moves slightly forward. Hold this balanced posture for a few breaths. Remove the block.

Step 2

Step your left foot back into a lunge. Bend your front knee toward your middle toes but no farther than your ankle. Place your hands on the floor on either side of your front foot. To square your hips, energetically draw your feet into each other without moving them. Your front thigh is parallel to the floor. Lift your inner left thigh and lower your tailbone as you pull in your belly. Inhale, lift your torso and stretch your arms overhead. Exhale and settle your pelvis down into the pose. Hold for a few breaths, then bring your hands to the floor and repeat on the left side.

Step 3

Stand with your feet hip-width apart and parallel to the sides of your mat for tree pose. Stand near a wall if you're unsure of your balance. Lift your right foot, bend your knee and turn it out to your side. Place your foot flat on the inside of either your calf or thigh but not your knee. Root your tailbone down and lengthen your spine upward. Press your hands into each other in front of your chest with your elbows lifted out to your sides. Hold for 30 seconds and then repeat on your left side.

Step 4

Strengthen your adductor muscles, quadriceps and glutes with chair pose. Start in mountain pose with the block between your upper thighs. Take a deep breath and, as you exhale, lower your seat back as if you're sitting in a chair. Let your pelvis be heavy. Reach your arms overhead. Focus on rooting your feet and your seat and lifting your spine as you keep the block in place. Hold for 30 seconds. Inhale and come up to stand. Exhale and relax your arms to your sides.

Tips and Warnings

Without the block, follow the steps in mountain pose for every pose to keep the hips stable. Always end your practice by resting in either child's pose or corpse pose.
See your health practitioner before starting any exercise program.