3 YOGA POSES FOR TIGHT HIPS



Today I attempted a sumo deadlift and my hips and hip flexors screamed 

WHATCHU DOING HOMIE

My hips are TIGHT ya'll. I may joke around but having extremely tight hips is no joking matter. Tight hips can cause (and be a result of)  muscle imbalances, lower back problems, poor posture, and much more. This is the best time to use my favorite gif.



While hip pain is quite common for older people, it can affect all ages, including children. Some may think a strenuous activity (like the sumo deadlifts I did earlier)  is the culprit tight hips and/or hip pain. We must remember that everyday activities can result in tight hips: sitting at your desk, driving, watching TV, and even reading. If you suffer from tight hips and subsequently hip pain, you should always consult your physician prior to starting any exercise routine. Your physician can steer you in the direction of a physical therapist, chiropractor, or whatever is best for you. 


Over the past year and a half, I have lost 80% of my mobility. Crazy right?? I would like to add my lack of mobility to the list of things I blame on the pandemic. 


I have become accustomed to living day to day with tight hips- and that is not a good thing especially when it comes to pain and mobility. In order to regain some flexibility, mobility, and rid myself of hip pain due to tight hips, I am sharing my 3 favorite yoga poses. These 3 poses should only be done when your body is super pliable meaning during your yoga practice, post-run, or your cool-down.


HAPPY BABY

Tikima Renee Fitness in Happy Baby Pose


Happy baby pose or ananda balasana in Sanskrit is one of my favorite poses that is offered at the end of vinyasa sequences. The pose is used for relaxation and gently stretch your back and hips.
  • Begin by lying on your back and bend your knees towards your chest.
  • Align your heels over your knees while keeping your sacrum on the floor.
  • Grab the outside of your feet and let your knees open to your side. 
  • Gently bring your knees into your armpit while pushing your feet towards your hands.
  • Take a few breathes while holding this pose. 

You may be unable to clasp your feet without lifting your upper back and pelvis off the floor. If this is the case, try to keep your knees bent.  

HALF FROG POSE



Half frog pose, ardha bhekasana in Sanskrit or also known as the bane of my existence. This pose is usually used to stretch the quadriceps and deep hip flexors. 
  • Lie onto your belly with your forearms on the floor and parallel. Place your elbows under your shoulders 
  • Ground your pelvic bone into your mat and draw your belly in.
  • Bend your right foot towards your glutes. Hold your foot with the right hand, fingers pointing forward and elbow towards the sky. 
  • To deepen the posture, straighten the left arm. 
  • Breathe while holding this pose. 

You can use a strap looped around your foot if you can not reach it with ease. 

DOUBLE PIGEON POSE

Tikima Renee Fitness in double pigeon pose, fire log pose


Double pigeon pose, fire log pose or agnistambhasana in Sanskrit, is a challenging hip opener. 
  • Begin by sitting in a cross-legged position. 
  • Exhale and place one ankle on top of your opposite knee.
  • Inhale and align the other underneath the opposite knee. 
  • Take a few breathes here and repeat on the opposite side.

I am not perfect and my poses need a little work but that is yoga. Yoga is a practice, a journey, and a lifelong experience. Do not hesitate to start your yoga journey due to perfection.  If you are experiencing tight hips,  try all or some of these yoga poses. I would love to hear about your experience. 

Xoxo, 

Tikima

**Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. 

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