Yoga Poses For Tight Hips

By Katelyn- Yoga Instructor, Yoga Teacher Training

Many of us earn our livelihoods sitting in front of a computer. The upside to this is that we tend to have a good deal of pent-up energy and desire to do things once the workday is done. Yet, our bodies typically feel stiff, and if we’re not in pain as is, chances are we lack the mobility to do these activities without risking injury. This is because spending hours a day sitting down at a desk causes your hip flexors to become tight. When the hip

flexors are tight the positioning and rotation of the pelvis are affected, resulting in compression and pain in the lower back.

Whether you sit all day at work in a chair or find your lifestyle to be particularly sedentary, yoga is an excellent tool for opening up the hips to relieve pain and promote a healthier and more mobile lifestyle. There are yoga postures you can do specifically for the hips and pelvis, and whether you are a frequent yogi or completely new to the practice, you will be glad you incorporated these into your day:

Sukhasana (Easy Pose)

Sukhasana is a great place to ease in. This pose is performed seated in a cross-legged position. It strengthens the spinal muscles while allowing the hips to gently rotate externally. This pose allows gravity to do most of the effort as it pulls the pubic bone and tailbone down to the earth, inviting you to find ease in the ankles, knees, and hips.

From here, you can move into Bound Angle pose (Baddha Konasana), more commonly known as butterfly pose, to further open up the hips.

Phalakasana (Plank Pose)

Plank pose is typically done with your arms extended, shoulders in line with your wrists. If you’re a beginner or just warming up, you can drop to your forearms. Either way, the critical part is that you keep your core tight, so your body is in a straight line. This means you’ll want to avoid rounding the back so you can find good

pelvic alignment. Focusing on these primary elements of the pose will strengthen your core, which will improve your pelvic orientation and overall posture.

Balasana (Child’s Pose)

Balasana is a relaxing resting pose, where your knees are spread at least hip-width apart, toes touching. Not only is a child’s pose an excellent way to stretch and lengthen the spine, but also the thighs and hips. By choosing how far you sit back and where you position your knees, you are in full control of how deep you go into this pose.

Anjaneyasana (Crescent Lunge)

Typically, yogis will move into this pose from downward dog; if you are wanting to avoid any strain on your wrists or shoulders, you can come to this position from all fours as well. In the grounded (low-lunge) version of this pose, you will leave your back knee on the ground and sweep your arms up overhead or place your palms on your bent knee. This will be an intense stretch for many, so ease into it and sink further into the hips one breath at a time.

Even choosing one of these poses to do for a few moments here and there throughout each workday will do wonders for your hip flexors, pelvis, and overall mobility and flexibility. Not only will inviting in the sense of ease for your hips benefit the physical body, but it will foster a general sense of calm that will reduce stress and improve your entire well-being.

Katelyn is a Yoga Instructor & Wellness Writer.

She also holds a a Public Relations major from Appalachian State University, with a passion for writing and editing. Behind her writing, you will always find a great deal of heart, creativity, and genuine insight and emotions. We welcome you to our tribe Katelyn! :-)