Imagine what our earliest ancestors’ daily lives were like. They were wanderers. They raised their own food and went hunting. Without a machine, they cleaned dishes and washed clothing. In other words, they were always moving. Actually, this is how our bodies were intended to move. Yoga teacher training in India
You may understand how many modern conveniences have impacted our culture by looking ahead to the present. At work, sitting in front of a computer is much more common than moving around like we’re working in the fields. What’s worse is that even at our busiest hours of the day, we are still forced to spend a lot of time sitting down.
Many of us spend up to two hours every day in a car or bus instead of riding a bike or walking to work. Our health is being negatively impacted by prolonged sitting paired with the stress of daily life, which may even decrease our lifespan. According to research by the American College of Sports Medicine, prolonged sitting increases the risk of dying from cardiovascular disease and other reasons. In short, sitting too much kills us.
So what do we do when life requires us to spend hours at a desk or on a plane?
Moving your body is the basic solution. By supplying your joints, muscles, and organs with fresh blood flow and oxygen, physical activity can help counteract the negative consequences of sitting.
Why tight Hips is an issue?
After a time of sitting, it’s normal to feel stress in the back and shoulders, but our hips also hold a lot of strain. Our hips are made up of a complicated collection of muscles that, among other things, stabilize the pelvis and join the femur to the hip joint. The hip is supported in movement by 21 muscles that cross it. Tight hips can cause discomfort elsewhere in the body because this is an entire muscle area where everything interacts.
5 Simple Yoga Pose to Help Tight Hips
Here are some basic yoga positions that may be performed by anyone to increase flexibility and loosen up stiff hips. Every stance should be taken while breathing. Each inhale should assist you to identify where you hold tension, and each exhalation should help you release that tension and further your fold into the posture.
The butterfly, bound angle, or baddha konasana pose
Anyone can perform this beginner’s posture, but you can push yourself harder for a deeper stretch.
- Your feet should be together when you sit on the ground with your back straight.
- Use your elbows to gently press your knees to the floor while wrapping your first two fingers around your big toe.
- Keeping your back straight, bend forward over your feet.
- Do not over-exert yourself. Simply move to the spot where you feel stretched out and take a few deep breaths.
Supta Kapotasana (Reclined Pigeon Pose)
Doing the pose on your back will provide a softer stretch because the standard pigeon stance might be too strenuous for people with tight hips.
- Your knees should be bent when you lay on your back.
- With your foot flexed to engage your muscles, place your right ankle on top of your left knee.
- Pull your legs against your chest until you feel a stretch by reaching around your left thigh.
- Inhale deeply to release any tension.
- On the opposite side, repeat. For around ten breaths, hold each side.
Anjaneyasana, or low squat
It is understandable why the hatha yoga sun salutation is built upon this straightforward stance. The hip flexors’ length and flexibility are greatly improved by it. The psoas muscle, which connects the lumbar spine to the femur bone, is the objective of this pose especially. Keep your front knee over your foot, your abs taut, and your back straight while in this position. Don’t forget to breathe, of course!
Malasana (Yogi Squat)
Stretching the inner and outer hips with an apparently straightforward squat is quite effective.
- Stand with your feet hip-distance apart and your toes turned slightly out.
- Then, kneel down and place your hands over your heart.
To achieve a deeper stretch, you can press the knees away from you using your elbows. Alternatively, you can sit on a stack of books or blocks to support your bottom while getting a softer stretch by doing so.
Balasana (Child’s Pose)
This posture is excellent for overall stretching and relaxation.
There are various other ways to hold this position, but we’ll use the one where the knees are apart:
- Kneel on the ground with your knees apart, balancing on your heels.
- As you raise your arms above your head, place your body between your thighs.
- Any tension you sense in your shoulders, low back, or hips should be breathed into.