Yoga Sequence for Tight Hips

Yoga for Tight Hips

Yoga Sequence for Tight Hips

With so many of us sitting all day long, either in our car or at a desk, its no wonder we get tight or stiff hips. This may show in any way from pain walking, trouble bending forwards, pain in the knees or even lower back pain.

I have developed this short sequence to not only help you release tight and aching hips, but to also strengthen the muscles around the hip joint.

Be sure to do some warm up stretches first including cat/cow stretches and easy downward facing dog.

If you are pregnant, on medication or suffer from a medical condition please seek advice from your doctor before carrying out this sequence.

Yoga for Tight Hips

Yoga For Tight 1. Begin on all fours and take some gentle cat/cow stretches following the breath. Inhale to drop the hips, raise the head; exhale to tuck the tail bone under, chin to chest.
Yoga For Tight 2. As you exhale drop the knees, chest and chin down to the ground keeping the belly lifted. Then on an inhale, rise up into Cobra Pose  (Bhujangasana). Move around a little here if that feels good, maybe turning the head from side to side.
Yoga for Tight Hips 3. Exhale and lower the forehead to the floor, tuck the toes under and lift up into a Downward Facing Dog (Adho Mukha Svanasana).
Yoga for Tight Hips 4.Inhale raise the right leg to the sky, then bring it through, in between the hands into a low lunge. Drop the back knee down to the floor. Again, stay here, sway from side to side or flow the torso up and down with the breath. Moving how feels good for you to release the hips.
Yoga for Tight Hips 5. Inhale as you reach the right leg all the way up into Three Legged Downward Facing Dog. Hold here breathing softly, feeling the tightness in the hips melt away. Keep the shoulders relaxed.
Yoga for Tight Hips 6. Bring the right leg back through on an inhale and bring the hands inside the right leg, coming into Lizard Pose (Utthan Pristhasana). Either stay on the hands or if the hips will allow, lower the forearms onto the mat.
Yoga for Tight Hips 7. Bring yourself up and slowly inhale yourself back into Downward Facing Dog.
Yoga for Tight Hips 8. Bring the right leg back through to come into a lunge position (I have used the left leg so it is easier for you to see). Inhale as you rise up, engage the core as you either gaze forwards or towards the hands.
Yoga for Tight Hips

9. Exhale as you slowly twist yourself towards the right (again, photo shows the left to make it easier to see). Take a big inhale here.

 

Yoga for Tight Hips 10. Exhale as you continue to twist round, bringing your hands down.
Yoga for Tight Hips 11. When you are ready, inhale as you bring yourself back up to a lunge position.
Yoga for Tight Hips 12. Exhale and bring the hands to the heart centre. Put the weight into the right leg and pivot forwards as you bring yourself in Warrior 3 (Virabahdrasana III). Hold here for as long as you would like, remembering the breath steadily and keeping the core engaged.
Yoga for Tight Hips 13. Exhale lowering the hands down onto the mat, or onto some blocks.
Yoga for Tight Hips 14. Raise the right arm up as you raise the right hip towards the ceiling bringing yourself into Half Moon Pose (Ardha Chandrasana). Keep the gaze forwards, or up at the lifted hand. Stay here for as long as feels good.
Yoga for Tight Hips 15. Lower the hip on your next exhale, coming back into Warrior 3.
 Yoga for Tight Hips  16. Very slowly, begin to bring the right leg through coming into a standing position with the knee hugged into the chest.
 Yoga for Tight Hips  17. Open up into Tree Pose (Vrksasana) by place the right foot on the inside of the left leg – anywhere but on the knee joint! Breath slowly as you work on opening the hip by drawing the knee backwards.
 Yoga for Tight Hips  18. Place the right foot down and come to mountain pose (Tadasana). Breath deeply and feel the difference between the right and left hip.
  19. Time to even yourself out – repeat the above sequence on the left leg!

Extra Pose:
Got a little more energy? Try this pose to help stabalise the hip and to lengthen the muscles around the hip joint.

Yoga for Tight Hips
Stand in Mountain Pose (Tadasana). Bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot.

Stretch your arms straight forward, parallel to the floor. Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left. Now press the palms together (as much as is possible for you), lift your elbows up, and stretch the fingers toward the ceiling.

Stay for as long as feels comfortable, then unwind the legs and arms and stand in Tadasana again. Repeat for the same length of time with the arms and legs reversed.