Daily yoga practices for a content and sound hip health:
Three Effective Yoga Postures for Hip Opening: A Solution for Runners and Office Workers
A yoga teacher and therapist has shared a simple yet effective routine of three yoga postures designed to open and strengthen the hips, benefiting both runners and office workers. These postures, known as Low Lunge, Figure Four Pose, and Happy Baby Pose, target muscles commonly tightened by prolonged sitting and repetitive movements.
1. Low Lunge (Anjaneyasana)
This pose is an excellent way to stretch the hip flexors and psoas muscle, which often become tight due to prolonged sitting. By counteracting the shortening effect of seated positions, Low Lunge helps improve hip mobility and overall posture. To perform the Low Lunge, stand with feet shoulder-width apart, take a big step forward, bend knees to 90°, slide the rear foot back, raise arms overhead, lengthen the spine, relax the torso, and stay in the pose for 30 seconds or as long as feels comfortable[1].
2. Figure Four Pose (Supine Figure Four or Reclined Pigeon)
Lying on the back with one ankle crossed over the opposite thigh, this pose gently releases the outer hips and glutes without stressing the knees. It helps stretch the external hip rotators and gluteal muscles, which can become tight from running or sitting. Variants include threading the arm through the legs to deepen the stretch. This pose is effective for relieving tightness and improving hip mobility[1][2][3].
3. Happy Baby Pose (Ananda Balasana)
This pose stretches the hamstrings, inner thighs, and groin, while relaxing the back and hips. To perform Happy Baby Pose, lie on your back, bring your knees towards your chest, hold your big toes, breathe deeply, relax and open your hips, and roll side to side or open your knees wider for a stretch.
These yoga postures are beneficial for runners and office workers due to their ability to improve hip mobility, reduce pain, and enhance physical performance.
For Runners
Runners often experience tight hips due to repetitive forward motion and overuse of certain muscles like hip flexors and glutes. Opening hips with these poses improves stride, reduces injury risk, and alleviates muscle stiffness.
For Office Workers
Office workers frequently develop tight hip flexors and reduced hip mobility due to sitting for long periods. These poses counteract this by stretching and opening the hips, improving circulation, reducing lower back stiffness, and promoting better posture[1][3].
The author's three-move hip-opening routine can be performed on a yoga mat, bed, or sofa. It's essential to remember that there is no need to overstretch in either pose; instead, be guided by and move with the limits of your body.
The first two moves of the routine are done lying on the back, while the third move, known as the Crescent moon low lunge pose, is best done on solid ground. In this pose, there is a gentle stretch in the top of the thigh.
The first pose in the sequence is called the "Windshield wiper." Active hips can support the spine and lower back, and release tension there. These poses can be found in the "yoga stretches for beginners" routine and the "hip mobility yoga flow" routine.
Hip health is improved by keeping the muscles from the psoas major to the adductors supple, lengthened, and relaxed. The author, a yoga teacher and therapist, performs daily hip stretches to maintain hip health. If unable to reach the feet in Happy Baby pose, use a yoga strap looped around the arches of the feet.
By incorporating these three yoga postures into your daily routine, you can help alleviate tight hips, enhance mobility, and improve your overall physical well-being.
- The Windshield wiper, which is the first pose in the sequence of the author's hip-opening routine, aims to release tension in the lower back and support the spine, as active hips play a crucial role in this.
- For optimal results, the Crescent moon low lunge pose, which is the third move, should ideally be done on solid ground to provide a gentle stretch in the top of the thigh.
- Embarking on a science-backed health-and-wellness journey may involve incorporating fitness-and-exercise routines like the one highlighted in this article, which emphasizes flexibility and wellness benefits, particularly for runners and office workers.
