Reviewed By: Pramod Kerkar, MD, FFARCSI

Tight hips are a common lifestyle problem of the modern era. In western countries, people often visit orthopedics with several problems in the lower back, spine, waist, and hips, which turn out to be the symptoms of tight hips. Several prime muscles in the hips require firming up like the gluteus maximus muscle, located on the back of the hip, and the gluteus medius muscle, which is the main muscle on the side of the hip are both important muscles. The hip flexors like the rectus femoris, and the iliopsoas should also be cared to get rid of tight hips. The good news is that several yoga poses are available which can be practiced to keep the hips flexible and loosen the tight hips.

Problems from Tight Hips

Tight hips can cause different sorts of issues, like pain in the lower back, problems in the spine, problems with the movement of that part of the body, etc. The hip joints are very important part of the body, which is also known as ball and socket joints. This permits a superior range of motions than the other similar joints of the body, like elbow, and knee. From the body's point of view, these movements are really important, but tight hips may hinder many of such movements. For this reason, one needs to keep the muscles flexible for a better stretch in every possible direction and the best way to achieve this is to do yoga.

Yoga Poses for Tight Hips

Here are the most authentic yoga poses for increasing flexibility of the hip muscles, or to get rid of tight hips:

Malasana or Garland Yoga Pose for Tight Hips:

This yoga posture can provide immediate relief from tight hips. On regular practice, a person will never face this problem in his entire life.

The yoga pose for tight hips is to be performed in the following way:

  • Feet are to be placed hip distance away, or a bit wider.
  • The feet can be pointed outwards, making an angle of 30 degrees with the torso.
  • In this standing posture, the performer needs to bend the body from the knee as though he or she is intending to sit on a low-height stool.
  • Throughout this performance, the palms will touch each other tightly making the 'Namaskar' gesture near to the chest.
  • Semi-sitting for 30 seconds, the performer needs to come back to the standing position.
  • This posture can be performed 5-6 times twice daily.

Malasana or Garland Yoga Pose for Tight Hips

Initially, it may seem quite difficult to perform with some pain in the thighs, calf muscles, and hips, but that pain will disappear within a week.

Baddha Konasana or Bound Angle Yoga Pose to Loosen Tight Hips:

This yoga posture can be practiced anytime, even while reading a book, and speaking with someone. The process of performing this yoga pose for tight hips is as follows:

  • The performer needs to sit on a mat stretching the feet forward and getting a slight support by placing the two hands on the sides of the body.
  • Now the knees are to be folded up by keeping the feet together (touching each other).
  • As the knees come at the height of the chest, the knees are to be stretched on both sides of the body by keeping the soles touching each other.
  • In this position, the heels will be pointed towards the groin. Now, the heels are to be stretched inwards, towards the groin, keeping the soles together.
  • After staying in this position for some time, the feet are to be stretched back to the resting position.

Baddha Konasana or Bound Angle Yoga Pose to Loosen Tight Hips

Gomukhasana or Cow-faced Yoga Pose for Tight Hips:

This yoga pose helps in releasing the tight hips muscles. The process of performing this yoga pose is as follows:

  • The performer needs to sit straight with the legs extended forward and hands rested on the ground beside the hip joint.
  • He or she needs to bend the knees, keeping the feet on the floor.
  • Then, the left foot is to be pushed under the right knee up to the outside of the right hip.
  • Now, the right leg is to be crossed over the left leg, piling the right knee on top of the left knee. In this position the right foot will be visible outside of the left hip.
  • In the above sitting position, the right arm is to be taken behind the torso; the forearm will touch the middle of the back while the palm will be stretched up to the upper back position.
  • Now, the left arm is to be stretched straight forward, turning the palm up and, then it is to be bent backward with an intention to touch the right arm with the fingers.
  • Slowly inhale and while turning the palm backward raise the arm up toward the ceiling.
  • In a perfect "Cow faced pose" fingers of the two palms will cling together tightly.
  • Staying in this posture for 2-3 minutes, the performer can come back to the rested position once again.

Gomukhasana or Cow-faced Yoga Pose for Tight Hips

Balasana or Child's Pose to Relieve Tight Hips:

This posture is too important for overall hip muscle flexibility. The process of performing this yoga pose to relieve tight hips is as follows:

  • The performer needs to kneel on the floor touching the big toes with each other, and keeping the knees as wide apart as possible.
  • In this position, with a deep exhalation, the torso is to be laid down in between the thighs.
  • The hips will rest on the respective heels and soles, but the big toes will still touch each other.
  • Now, the hands will be stretched forward as much as possible with the forearms resting on the floor.
  • In a perfect Balasana pose, the palms, forearms, forehead, nose, and the foot will touch the floor.
  • Staying in this position for 15 seconds, the torso can be lifted with a deep inhalation, and the process can be repeated 8-10 times.

Balasana or Child's Pose to Relieve Tight Hips

Anjaneyasana or Low Lunge Yoga Pose for Tight Hips:

Anjaneyasana or low lunge yoga pose is very effective in opening the front part of the hips. This posture helps to replenish the damages that are caused from sitting in a chair for a long time. The process of performing this yoga is as follows:

  • Standing straight, the right leg is to be stretched backward slowly, while bending the other leg from the knee. As the right knee gets stretched, the left knee will bend, as if it is an autonomous activity. This process is to be continued as much as the performer feels comfortable.
  • In this position, the torso is to be kept stretched with the hands stretched upwards.
  • Staying in this position for 15-20 seconds, same posture is to be performed for the other side.
  • Throughout the performance, the breathing process is to be kept normal.

Anjaneyasana or Low Lunge Yoga Pose for Tight Hips

Conclusion

Tight hips are a muscular problem in the hips that might bring many other problems in the back, spine, and legs, if not checked in time. So, tight hips should be taken seriously. The yoga poses described here can be practiced regularly for getting rid of the condition of tight hips at the earliest. People, who have a chance of this disorder, like the individuals who need to sit on a chair for a long time, or the individuals who need to drive for a long time regularly, should practice these yoga poses to reduce the risk of tight hips.

Also Read:

Pramod Kerkar

Written, Edited or Reviewed By:

, MD,FFARCSI

Pain Assist Inc.

Last Modified On: January 31, 2019

This article does not provide medical advice. See disclaimer

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