Hips can be tightened too, but so many people do not realize this on time until they are about to do a stretch. On the other hand, some people notice it even as they walk. Either way, hip tightening occurs when the hip flexors and rotators become too tight and the gluteal muscles are weak, which commonly occurs in those people who sit for long hours. This can lead to lower back pain and muscle stiffness, and can also affect proper effectiveness of the body and posture. Below are some yoga poses that you can do to prevent and relieve hip tightening.
1. Frog pose
To do this, get down on all fours- with your knees and hands on the ground, then slowly widen your knees until you feel a comfortable stretch in your inner thigh. Ensure that you keep the insides of each calf and foot in contact with the floor, and your ankles are in line with your knees. Now, lower down to your forearms and maintain this pose for at least 30 seconds.
2. Half pigeon
To do this, start in a runner’s lunge with your right leg forward, keeping your right knee over your right ankle and your back leg straight. Once that is done, walk your right foot over toward your left hand, with your shin and thigh dropped to the floor. Ensure that you keep your right knee in line with your right hip while you do this, Then, allow your left leg to rest on the floor with the top of your left foot facing down. Now, take a moment to square your hips to the front of the room, and maintain the pose. You can also go further by hinging at the hips, with your torso lowered to the floor and your head resting on your forearms. Maintain this pose for at least 30 seconds, then repeat on the other side.
3. Low lunge
To do this, start in a runner’s lunge, with your right leg forward with knee over the ankle, and your left leg on the ground, keeping the top of your foot flat. Now, lift your torso and rest hands lightly on your right thigh, then lean your hips forward slightly, with your right knee behind your toes. Once you feel the stretch in your left hip flexor, maintain this pose, or go further by raising your arms overhead with your biceps by your ears. Hold for at least 30 seconds and alternate sides.
These three yoga poses will not only help to prevent or relieve tightening of the hips, but also help to improve your mood and increase flexibility.
image courtesy of: bodyrestore.co.nz, lovemyyoga.com, kevalayoga.com.au.