The hip joint is a complex set of bones, muscles, tendons and ligaments that provide balance, mobility and support for our bodies. It is important to keep the muscles surrounding the hip joint strong and active to maintain stability. Specific poses, or asanas, practiced in yoga may help you do just that. Consult with your doctor before practicing yoga for your hips.
Supta Padangusthasana
Supta padangusthasana --- or reclining leg, foot and toe stretch --- may help strengthen the hip joint. While laying on your back, straighten your right leg up toward the ceiling. Place a yoga strap on the ball of the right foot and extend the right leg out toward the right while holding on to the strap. Hold the pose for 30 seconds and repeat on the other side.
Virabhadrasana II
Virabhadrasana II, or warrior 2 pose, is one of the best ways to strengthen the hips muscles, according to physical therapist and Iyengar yoga teacher Julie Gudmestad. To perform warrior 2 pose, start by standing with your feet four feet apart. Turn your right toes toward the right and bend deeply into your right knee. Stretch both arms out to each side and turn your gaze toward the right. Hold the pose for 30 seconds and repeat on the other side.
Utthita Parsvakonasana
To perform utthita parsvakonasana, or intense side stretch, start with your feet four feet apart. Turn your right toes toward the right and bend deeply into your right knee. Bring your right hand to the floor on the outside of your right foot and stretch your left arm up and over your head. Open your chest and right armpit and hold the pose for 30 seconds. Repeat on the other side. According to yoga master B.K.S. Iyengar, utthita parsvakonasana helps strengthen and stabilize the hips.
Anjaneyasana
Anjaneyasana, or lunge pose with your back knee down, helps improve the flexibility of the hips, keeping them supple and stable. To perform anjaneyasana, simply come into a runner's lunge position with your left foot forward. Lower the back knee to the floor and hold the pose for 30 seconds. Rest and repeat this pose with the right foot forward.
References
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Yoga Journal": Way of the Warrior
- "Gray's Anatomy"; Henry Gray; 1901 "Gray's Anatomy"; Henry Gray; 1901 and 1977
- "30 Essential Yoga Poses"; Judith Lasater, Ph.D., P.T.; 2003
Member Comments