Opening Hip Joints with Asanas

Therapeutic Yoga – Where to Watch Lessons?

Yoga for hip joints not only addresses a local problem. Although it may seem that way! In fact, the position of our pelvis affects the entire symmetry of the body. Problems caused by improper pelvic positioning tend to accumulate. Therefore, the consequences sometimes occur unexpectedly, or manifest as chronic diseases.

Problems with hip joints are particularly common in pregnant women. Being pregnant, we unfortunately feel and manifest all the “hidden” diseases most acutely.

In this article, we will discuss basic exercises for hip joint opening. However, the correct sequence and breath alignment also play a role in maximizing the benefits of the practice. Therefore, besides practicing independently, pay attention to the ready-made exercise complexes from “MomsLab.”

Therapeutic Yoga: Preparing the Body for Asanas

If you still decide to start by performing the exercises below independently, don’t forget to warm up:

1. Start with simple hip rotations, placing your hands on your thighs.
2. Adjust the position of the pelvis so that it is not excessively tilted forward or “sticking out” at the back. Even looking at yourself in the mirror, it is difficult to understand – is the body’s center in the correct position? That is why we specifically start working on the pelvis: gently moving it forward and backward. Place one hand on the tailbone and the other on the pubic bone. Finally, take a “middle” position, using your hands to better understand the body’s positioning.
3. Place your hands back on your hips. Stand on the supporting leg so that both the toes and the entire foot are firmly on the floor. Lift the other leg, bend it at the knee, and start tracing an inverted figure-eight. Imagine the knee as a paintbrush. You should feel the body in the hip joint. Repeat on the other leg.
4. Adopt the starting position “Cat”. Wrists are under the shoulder joints, and knees are hip-width apart. Extend the leg straight behind you, pressing the foot to the floor. Now begin making circular movements with the entire foot, feeling a slight stretch. Switch legs.

Asanas for Hip Joints

Lizard Pose

The easiest way to enter it is from Downward Dog: standing on the mat, lean on your hands in front of you (either on straightened arms or, if your preparation allows, on elbows). Bring one foot to the line of hands to the side. The bent leg forms a 90-degree angle.

Gently settle into the asana and get accustomed to the position, using measured breathing to synchronize movements. It should not be painful! If comfortable, then make the movements more challenging:

– Move the knee of the bent leg away from yourself to a comfortable position; if you can’t place it on the floor – that’s okay, stay with the result you have now;

– return the knee to its original position.

If comfortable, you can hold the foot with your hand and make gentle rotational movements with the knee.

Repeat on the other leg.

Deep Squat

A challenging yet beneficial pose for those interested in yoga for the hip joints. It requires balance and skill. Place your feet slightly wider than hip-width apart. Turn your feet outward and try to lower into a deep squat without lifting your feet off the floor. Bring your palms together in front of you, and position your elbows so they gently “push” your knees apart. Hold the pose for a comfortable amount of time.

Pigeon Pose

It’s also convenient to enter this pose from the downward-facing dog asana. Bend one leg and move the knee to the side. Gently lower onto your stomach and position the leg so that the heel is at the level of the pubic bone or higher, if possible.

The other leg is calmly extended behind you, arms in front, and the back relaxed. Gently apply your weight, feeling the stretch in the buttocks. Repeat on the other side.

Butterfly Pose

A simple pose even for beginners.

Sit on the mat and straighten your back. To make it easier not to slouch, place a small pillow under the pelvic bones. Bring the feet together in front of you, and spread the knees to the sides. If you feel pain and discomfort, the knees can also be placed on elevations, such as stacks of books.

If, on the contrary, the stretch is insufficient, you can place them on top of the knees to increase downward pressure.

You can also alternate the load by comfortably pressing with your hands. Do not go beyond your pain threshold.

Another useful exercise to close the cycle of asanas. Sit down, pull your knees towards you, and hug them tightly with your arms, creating natural resistance. Try to spread your knees apart, overcoming the resistance.

Yoga for Women’s Hip Joints

Benefits of the above-mentioned asanas:

• alleviate stress on the hips and lower back;
• stimulate the functioning of internal organs;
• increase joint mobility;
• tone the muscles of the buttocks, abdomen, and back.

Therapeutic yoga is suitable not only for pregnancy but also for the postpartum recovery period. Do not neglect these exercises if you lead a sedentary lifestyle.