Our hips are the center of stability and mobility in our bodies, but they often bear the brunt of our sedentary lifestyles and stress. Gentle yoga offers a delightful opportunity to release tension and cultivate flexibility in the hip area, promoting greater comfort and ease in everyday movements. In this blog post, we will delve into the magic of hip-focused gentle yoga, exploring the benefits of this practice and guiding you through a series of poses to unlock happy, healthy hips.

The Benefits of Hip-Focused Gentle Yoga

Increased Hip Flexibility: Gently yoga postures designed to target the hips can help to release tightness and improve flexibility in the hip joints, leading to smoother and more comfortable movement.

Stress Relief: The hips often store emotional and physical tension. By engaging in gentle yoga for the hips, you may be able to release stored stress or promote a sense of relaxation and ease.

Alleviation of Lower Back Pain: Many people experience lower back discomfort due to tight hips. Hip-focused gentle yoga can alleviate this pain by opening and stretching the hip muscles and surrounding areas.

Enhanced Circulation: By stimulating the hip region, gentle yoga encourages better blood flow, nourishing the muscles and promoting overall well-being.

Improved Posture: Flexible hips can contribute to better alignment and posture, reducing strain on other parts of the body.

The Hip-Focused Gentle Yoga Flow:

(Note if you have any existing hip injuries or medical conditions, consult your healthcare provider before attempting this yoga sequence.)

Lay on the floor with knees bent and feet on the floor and take a few deep breaths in.

Bring knees in and rock side to side (if feels right in your body)

Circles with the hands on knees

• Place hands on knees
• Make individual circles with the knees allowing them to come together in the center and away from each other on the sides.
• Pause and do the circles in the other direction

Psoas Stretch

• Place feet as wide as the mat with the knees bent
• Windshield wiper the knees to one side and then the other at your own pace
• After a few breaths, keep the knees down on the right side
• If it feels good in your body, place the right foot on the outside of the left thigh
• Hold the stretch for a few breaths and release the tension on the exhales
• Windshield wiper the legs
• Do the other side

Supine Figure 4 Pose

• Lie on your back with your knees bent and feet flat on the floor (hip distance apart)
• Bring the right knee in and give it a hug
• Cross your right ankle over your left knee, forming a figure 4 shape
• Lift your left foot off the ground, bringing your left knee over the left hip
• Hold the stretch for a few breaths, then switch sides

Happy Baby Pose (Ananda Balasana)

• Lie on your back and draw your knees toward your chest
• Hold the outside edges of your feet (or thighs) with your hands
• Gently press your knees toward the shoulders and then to the ground, creating a stretching sensation in your hips and inner thigh

Supine Bound Angle (Supta Baddha Konasana)

• Lie on your back, bend the knees and bring the bottoms of the feet together
• Inhale and slide the arms along the floor up over your head (if this feels good in your body; otherwise allow the arms to be where they are comfortable)
• Breathe and hold for 4-8 breaths
• To release; exhale and gently release the arms and legs

Through this gentle yoga flow that focuses on the hips, you may cultivate a deeper sense of freedom and flexibility within your body. By nurturing your hips with love and care, you may create space for greater comfort and movement in your daily life. Regular practice of these hip-opening poses may alleviate tension and discomfort but may also enhance your overall well-being. So, embrace the joy of hip-focused gentle yoga and embark on a journey to unlock the secrets of happy hips and a happier you.

Blessings!

Amy Bishop, 500RYT