Yoga is an ancient movement and meditation practice that helps to stretch, tone and relax muscles. Because yoga is slow and gentle it brings great relief for many conditions. It is not right for every condition. Overstretching, inversion and imbalance can make some conditions worse. But for some types of hip pain many yoga positions exist that could restore mobility and strength and reduce hip pain.
Muscles of the Hip
The muscles attaching to the hip are the deep external hip rotator muscles. There are six of them, plus the piriformis muscle. The external hip rotator muscles connect to the back and outside the thigh and work to rotate the hip such that the legs turn out. The piriformis muscle is under the gluteus maximus. Many conditions, including stress, can cause these muscles to become tight and uncomfortable. Yoga can help release these muscle and open up the joints they serve.
Conditions That Yoga Benefits
Arthritis is a condition where excess bone growth makes the bones in joints rub against each other and eventually interfere with movement. By stretching out the joints, yoga benefits people with osteoarthritis by allowing more synovial fluid (the joint lubricant) to flow. And, because it is gentle, it encourages movement.
Sitting positions for the Hip
Start with the cow face pose, which will work the piriformis muscle. Sit on the floor and bend the right leg over the bent left leg so the legs are crossing the body (notice the legs in the photo above). Simultaneously reach behind your back with your right arm and hold your left hand with your right. After holding for an interval, switch arms and legs.
The cobbler pose is a powerful position for stretching the hip. Sits on the floor with knees bent and out to the side and your feet together. It may be necessary to support the back by placing a small pillow under the sit bones.
The tree pose is a gentle stretch for someone with good balance. Stand on one leg. Place the foot of the other leg on the inside of the knee. The knee should be perpendicular to the line of the body. It helps to press the hands together at the chest level. Hold for several moments and then do the other side.
Standing Position for the Hip
The tree pose is a gentle stretch for someone with good balance. Stand on one leg. Place the foot of the other leg on the inside of the knee. The knee should be perpendicular to the line of the body. It helps to press the hands together at the chest level. Hold for several moments and then do the other side.
When to Avoid Yoga
If there has been severe trauma to the hip or if arthritis in the hip is severe it is best to avoid yoga. The above exercises can open up the hips to help reduce the pains of childbirth, but they should be done under the supervision of a pre-natal yoga instructor because the ligaments are soft and the body is vulnerable at this time. Avoid the above hip exercises between the 10th and 14th week. At every session, if there is hip pain beyond the normal discomfort of stretching, the position should be discontinued.
