Yoga Poses for Happy and Healthy Hips

YOGA POSES FOR HAPPY AND HEALTHY HIPS 17 MUSCLES MAKE UP THE HIPS Provide balance, stability, and range of motion for daily activities CONSEQUENCES OF POOR HIP HEALTH Poor balance Lower back pain Postural problems Problems with gait Tight, stiff, or short hips O Misalignments in lumbar spine O Trouble standing/walking for long periods O Limited range of motion in hips and lower back IO YOGA POSES TO LOOSEN HIPS HAPPY BABY POSE Place hands on outsides of feet, open knees wider than torso Lie on mat, pull knees to chest Press feet into hands and pull down, creating resistance Breathe deeply; hold for 30 seconds RECLINED BOUND ANGEL POSE Lie on mat, bend knees with feet flat on floor Bring soles of feet together and let knees fall to side Place one hand on the heart Breathe deeply; hold for 30 seconds and the other on the stomach FROG POSE Get on all fours with palms flat and knees on mat Widen knees until a comfortable stretch is reached in inner thighs Keep inside of calves and feet in contact with the floor and ankles in line with knees Lower to forearms; hold for 30 seconds THREAD THE NEEDLE Place left ankle below right knee. Thread left arm through opening created with left leg and clasp hands behind right knee Lie on back with knees bent and feet flat on floor Lift right foot off floor, pull right knee toward chest, flex left foot Hold for 30 seconds; repeat on other side HALF PIGEON Get in a runner's lunge with right leg forward, right knee over right ankle and back leg straight Walk right foot over by left hand, drop right shin and thigh to the floor 4 Allow left leg to rest on the floor with top of left foot facing down Lower torso toward floor, allowing head to rest on forearms. Hold for 30 seconds; repeat on other side DOUBLE PIGEON Sit on floor, knees bent, shins stacked, right leg on top Position right ankle on left knee. Keep hips squared to the front of the room, hinge at the hips and slowly walk hands forward If this is enough of a stretch, hold here, or fold the torso over the thighs to go deeper Hold for 30 seconds; repeat on other side LOW LUNGE Get in a runner's lunge, right leg forward with knee over ankle and left knee on ground with top of foot flat on mat Slowly lift torso and rest hands lightly on right thigh For a deeper stretch, raise arms overhead, biceps by ears. Hold for 30 seconds; repeat on other side Lean hips forward slightly, keep right knee behind toes CRESCENT LUNGE Start in a low lunge Straighten back leg, coming onto the ball of back foot Raise arms. Hold for 30 seconds; repeat on other side CAMEL POSE Kneel on mat with knees hip-width apart and hips directly over knees. Press shins and the tops of feet into the mat. Bring hands to lower back, fingers pointing down, and rest palms above glutes Inhale and lift chest, slowly start to lean the torso back Bring right hand to rest on right heel and then left hand to left heel Press thighs forward so they are perpendicular to the floor. Keep head in a neutral position. Hold for 30 seconds HERO POSE WITH BLOCK Kneel on mat with thighs perpendicular to the floor and tops of feet facing down. Place yoga block between feet Bring inner knees together. Slide feet apart so they are slightly wider than the hips, and press the tops of feet evenly into the mat Slowly sit down on the yoga block. Use hands to turn the top of thighs inward. Allow the backs of hands to rest on thighs Hold for 30 seconds STRONG HIPS CAN HELP PREVENT INJURIES AND IMPROVE YOUR QUALITY OF LIFE. TRY OUT THESE POSES TO LOOSEN YOUR HIPS AND GET MOVING. SOURCES: fitday.com medi-dyne.com prevention.com FIX .com