Try this simple yoga sequence from yogi Sue Fuller to release tension in tight hips
We use our hip joints a lot, so it’s not surprising that tension is often found in this area. Long periods of sitting tightens the muscles surrounding our pelvis, and because of the nature of our work these days, we rarely get a chance to lengthen these muscles out. Working through the complete range of movement of the hip joints and holding postures that target this area will help to release any toxins and tension that have built up there. Try including the following hip releasing exercises into your next yoga routine.
Goddess
Utkata Konasana
This translates to ‘fierce angle pose’. It’s great for releasing tension in the hips while strengthening the inner thighs and buttocks.
1. Stand with your feet a little wider than hip-distance apart.
2. Rotate your legs in the hip joint and turn your feet outwards (if you imagine a clock face, the feet point to 10 to two).
3. Bend your knees to form a right angle between your thighs and your lower leg.
4. Bring your palms together into Anjali Mudra in front of your chest.
5. Hold for five or more breaths.
6. Remain for another five breaths with your heels lifted, then relax.
Warrior 2
Virabhadrasana II
This posture will strengthen the legs while freeing up tension through the pelvis.
1. Stand with your feet a little wider than hip-distance apart. Leave your right foot pointing straight forward and turn your left foot out.
2. Bend your left knee so it sits over your left ankle.
3. Lift your arms up so they are level with your shoulders; relax them away from your ears as you keep your arms extended.
4. Turn your head to look to the left and hold the pose for five breaths.
5. Repeat the pose on the other side.
Camel
Ustrasana
Do this pose to release tension in the hip flexors and in the front of your body.
1. From a kneeling position, bring your hips over your knees and your shoulders over your hips, keeping the tops of your feet on the floor.
2. Place your right hand onto your right heel and your left hand onto your left heel.
3. Open and lift your chest while making sure that you keep your neck in line with your spine. Hold for five or more breaths.
One-Legged Pigeon Pose
Eka Pada Kapotasana
This posture is wonderful for releasing tension through the pelvic girdle.
1. Begin on all fours, then bring your right knee forward and rest on the outside edge of your lower right leg.
2. Move your right foot further forward as you slide your left leg back and roll your left hip towards the floor.
3. Relax your upper body forwards and breathe slowly.
4. If it feels comfortable, you may lift your chest up with your hands beside your hips and then extend your arms up above your head, bringing your palms together and looking upwards.
5. Hold for 10 or more breaths, then repeat the pose on the other side.
Happy Baby
Ananda Balasana
Try this posture to release tension through your hips and the lower back.
1. Lie on your back and draw both of your knees in towards your chest.
2. Release the hold on your knees, keeping them bent and directing the soles of your feet up, so that your shins create a right angle with your torso.
3. Hold onto the outside edges of your feet, keeping the soles parallel with the ceiling.
4. Gently apply pressure to your feet to bring your knees down towards your armpits or the sides of your body.
5. Hold the pose, breathing slowly for 10 or more breaths.
Sue Fuller is a leading yoga teacher and writer. She is the founder of Yoga 2 Hear, which creates audio yoga classes available to download, suitable for all levels. Sue has a selection of Yin Yoga classes that will help you to free up the hips. For more information visit, yoga2hear.co.uk
