We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Keep your hips level in Crescent Lunge to feel a stretch through your hip flexors.
Although yoga is intended to strengthen, stretch and balance the entire body, it's possible to isolate regions of the body to receive extra attention and focus. If your hips feel stiff, weak or unstable, specific yoga poses can help you stabilize and strengthen them.
Crescents for Your Hips
Crescent Lunge can help stabilize and strengthen your hips. To get into Crescent Lunge, stand at the front of your mat and then step back with your right leg, bending your left knee to a 90-degree angle to the ground with your knee stacked directly over your left ankle. Lower your right knee to the ground for less intensity, or keep the right leg actively extended so you feel the hip flexor working to support your uplifted torso. If you like, rest both hands on your hips for extra stability; for more challenge, extend both arms overhead. Hold for about one minute, breathing deeply, and then switch sides to work the left hip flexor.
Fly Like an Eagle
Yoga's Eagle asana helps develop hip strength while promoting balance. To get into Eagle pose, press your body weight into your right foot while standing. Then, lift the left leg and cross it directly over the right quadriceps. If you can, bend the left knee and wrap the left calf around the back of the right shin, creating a hook for stability by locking the left foot around the back of the right ankle. Keep your knees stacked directly on top of one another, then sink your hips lower to feel an intense stretch through the back of the hips. Keep your core activated and both hips level to encourage stabilization. For an extra challenge, extend your right arm in front of you and then cross your left arm over the top. Bend in both elbows, pressing your palms together.
Building a Stable Bridge
To straighten and stabilize the hips, lie down on your back with your knees bent and both feet pressed into the floor. Keep your arms extended along your sides with the palms pressing into your yoga mat. Exhale, then lift both hips toward the ceiling. Press your hips high, but keep them level to encourage strength and stability. Your core muscles should be activated to protect your spine. To incorporate a shoulder stretch along with the hip work, bring your arms below your torso, interlacing your fingers and drawing your shoulders together. This will allow you to lift your hips slightly higher for additional challenge.
Restorative Hip Stabilization
Sometimes less is more with yoga. To stabilize and strengthen your hips in a more restorative asana, lie down on your back and bend your knees to bring the soles of your feet together. Your knees should relax, allowing gravity to pull them slightly downward toward the floor. This should create a stretch along the tops of your hips; pressing your knees further down can make this more intense. If you want, rest one hand on your heart and your other hand on your belly. Breathe deeply.