Yoga for Aching Hips

Thinking about trying yoga for aching hips?

Hip pain is a common problem and many people find relief by practising yoga for aching hips. Spending hours sitting at a desk, exercising or simply getting older can lead to hip discomfort or pain. Fortunately, yoga provides an effective, gentle way to relieve aching hips, improve flexibility, and restore balance to your body.

Yoga is a good way to give relief from discomfort and address the root causes of hip pain. This blog post looks at the reasons for hip pain, how yoga can help, and some specific poses that you can practise to alleviate discomfort and strengthen the muscles surrounding your hips.

yoga for aching hips

Understanding Hip Pain

Yoga for Aching Hips

Your hips are vital joints that bear much of your body’s weight and allow for a wide range of motion. The hip joint connects the upper leg to the pelvis. The hip has a ball-and-socket structure, it is this that gives it its incredible mobility. However, the complex nature of this joint also makes it vulnerable to pain, stiffness, and imbalance.

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Common Causes of Aching Hips

Sitting for long periods: Prolonged sitting can lead to tight hip flexors and a stiff lower back.

Overuse or injury: Activities like running, cycling, or heavy lifting can put stress on the hips, leading to inflammation or strain.

Arthritis: Degenerative changes in the hip joint due to age or wear and tear can result in chronic pain.

Weak or tight muscles: Weak or tight muscles in the surrounding areas, such as the glutes, hamstrings, or quadriceps, can contribute to misalignment and discomfort in the hips.

Basic postures for beginners yoga childs pose

The Benefits of Yoga for Aching Hips

Yoga offers a holistic approach to addressing hip pain by working on flexibility, strength, and alignment. Through mindful movement and targeted poses, yoga helps to release tight muscles, build strength, and improve overall joint mobility.

Yoga can be highly effective in reducing hip pain for several reasons. Here’s how yoga can help:

Increases Hip Flexibility

Tightness in the muscles around the hips, such as the hip flexors, glutes, and hamstrings, can restrict movement and cause pain. Yoga offers a variety of poses that can gently stretch these muscles, allowing them to lengthen and release tension. Improved flexibility can lead to better range of motion and reduced stiffness in the hips.

Builds Strength in Supporting Muscles

Yoga also focuses on strengthening the muscles that support the hips, including the glutes, core, and thighs. When these muscles are strong, they help to stabilise the hip joint and take some of the pressure off the joint itself. This can reduce pain and prevent future injuries.

Improves Posture and Alignment

Misalignment in the body, particularly in the lower back or pelvis, can place unnecessary strain on the hips. Yoga teaches you to become more aware of your posture and alignment, both in your yoga practice and in daily life. By improving your body’s alignment, you can alleviate pressure on the hips and prevent further discomfort.

Promotes Mindfulness and Relaxation

Hip pain is often accompanied by tension and stress, which can exacerbate discomfort. Yoga encourages mindfulness and deep breathing, which helps to calm the nervous system and promote relaxation. This not only helps to reduce pain but also encourages a more positive mental state when dealing with chronic discomfort.

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Yoga Poses for Aching Hips

If you’re dealing with aching hips, incorporating yoga into your routine can be a gentle way to manage the discomfort. Below are some yoga poses that specifically target the hips. These poses are suitable for beginners. They can be practised either in a yoga class or at home.

Reclined Bound Angle Pose (Supta Baddha Konasana)

This restorative pose helps to open the hips while providing a deep sense of relaxation. It’s particularly useful if your hip pain is related to tightness in the inner thighs or hip flexors.

How to do it:

Lie back on your mat with your knees bent and your feet flat on the floor.

Bring the soles of your feet together, allowing your knees to fall sideways towards the floor.

Place cushions or yoga blocks under your knees if they don’t reach the floor.

Rest your arms by your sides. Close your eyes and deepen your breathing.

Stay in the pose for several minutes, focusing on releasing tension in your hips and thighs.

Yoga poses for aching hips

Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow is a dynamic sequence that helps to mobilise the spine and pelvis, improving overall flexibility in the hips and lower back.

How to do it:

Start in a tabletop position – placing your hands and knees on your mat. Your wrists should directly under your shoulders and your knees under your hips. Your back should be flat.

As you inhale, arch your back and lift both your tailbone and chest towards the ceiling (Cow Pose).

As you exhale, round your spine looking behind you and tucking in both your chin and tailbone (Cat Pose).

Continue to flow between these two positions, moving with your breath for several rounds.

This sequence will help to release tension in the lower back and pelvis, which can often contribute to hip pain.

Cow pose yoga for beginners Edinburgh
Cat pose yoga for beginners Edinburgh

Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon pose is a deep hip opening stretch that targets the glutes, hip flexors, and piriformis muscle, making it an excellent stretch for anyone with tight hips. You may need to warm up the hip sockets with some low lunges before attempting pigeon pose. This pose might not be suitable for you if you have any knee problems. 

How to do it:

Start in a tabletop position.

Bring your right knee forward and place it behind your right wrist. Lay your right leg flat on the ground with your right thigh touching the ground and your shin at an angle. Toes pointing towards your hips.

Your left leg should extend straight behind you, with the top of the leg on the ground, keeping your hips square to the mat. Use a blanket or bolster under the hips to support you if necessary.

Lower your torso towards the floor, either resting on your forearms or extending your arms out in front of you.

Hold the pose for several breaths, then repeat with the other side.

Pigeon pose will give your hips and glutes a deep stretch, helping to release built-up tension in these areas.

Yoga for aching hips

Low Lunge (Anjaneyasana)

Low Lunge is a great pose for stretching the hip flexors and quadriceps while strengthening the glutes and thighs.

How to do it:

Start in a tabletop position, then step your right foot between your hands, coming into a lunge position.

Lower your left knee to the mat. Gently shift your hips forward in order to stretch the front of your left hip. Breathe into any discomfort.

Lift your chest and either keep your hands on the mat or raise them overhead for a deeper stretch.

Hold the pose for a few breaths, then repeat with the left foot forward

This pose helps to open the hip flexors, which are often tight from prolonged sitting or strenuous exercise.

Vinyasa yoga low lunge

Happy Baby Pose (Ananda Balasana)

Happy Baby Pose is a gentle, restorative pose that will help to release tension in the hips, groin, and lower back.

How to do it:

Lie on your back with your legs bent and bringing your knees towards your chest.

Grab the outside edges of your feet, or use a yoga strap if you can’t reach your feet.

Gently pull your knees towards your armpits, keeping your feet flexed, the soles should be pointing towards the ceiling.

Hold the pose for several breaths, rocking side to side if it feels comfortable.

This pose will help to release tension in the hips and lower back.

yoga for aching hips

Warrior II (Virabhadrasana II)

Warrior II is a strong standing pose that strengthens the legs and hips while promoting balance and stability.

How to do it:

Stand with your feet wide apart. Turn your right foot out 90 degrees and your left foot slightly inward at about forty five degrees.

Bend your right knee so it’s directly in line with your ankle, keeping your left leg straight.

Extend your arms parallel to the floor, looking forwards over your right hand.

Hold the pose for several breaths and then repeat on the other side.

This pose will strengthen the glutes, quadriceps, and hamstrings. These muscles all support the hips and so strengthening them will reduce strain on your joints.

vinyasa yoga Edinburgh Warrior 2
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Tips for Practising Yoga with Hip Pain

Whilst yoga can be beneficial for relieving hip pain, it’s important to take things gently, listen to your body and approach your practice with care. If you have hip or joint problems, always check with your doctor or physio before starting a new exercise regime.

Here are some tips to ensure you’re practising safely:

Start slowly: If you’re new to yoga or experiencing acute hip pain, start with gentle stretches and restorative poses. As your hips become more flexible and your strength improves, you can gradually incorporate more challenging poses.

Avoid overstretching: It may be tempting to push yourself into deep stretches but resist the temptation. Overextending can actually aggravate your hips. Always listen to your body and ease out of a pose if you feel any sharp or intense pain.

Use props: Yoga blocks, straps, and cushions can help you modify poses to gently support your body. For example, placing a cushion under your knees in Reclined Bound Angle Pose can help you relax more deeply into the stretch without straining your hips.

Focus on breathing: Don’t forget to breath! Align your breathing with your movements and breathe into any discomfort. When you focus on your breath, it also encourages you to focus on and connect with your body and notice how your hips are feeling in each pose.

Practise regularly: Like any form of exercise, consistency is key when it comes to yoga. Even practising for just a few minutes each day can lead to significant improvements in your hip mobility and pain levels.

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Yoga for Aching Hips

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As long as you don’t overdo it and support your body, yoga can be a useful way to relieve hip pain and aching hips. Through a combination of gentle stretching, strengthening exercises, and mindfulness, yoga can help to release tension, improve flexibility, and promote better alignment in the hips. If you would like advice on yoga classes suitable for you, send us a message via the contact form below or drop in and see us in Leith Walk.

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