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8 Yoga Poses You Can do in 8 Minutes to Relieve Back Pain
Mobility and flexibility throughout the body are very important. But what about the importance of maintaining flexibility in your hips? Today we are going to write about it.
Nowadays, in these modern times, most of the people are sitting in front of their desks. Sitting for a long time every single day creates tight hips and impair mobility.
Danger of tight hips
- Muscle imbalances – If you are sitting for hours every single day, the front of your hips, your hip flexors (muscles) will tighten and shorten. While sitting, the back of your hips, your glutes, and your hip extensor are actually overstretched. But neither of them benefits because they are tightened and stretched. Instead of that, they are being wicked because of the lack of use of each muscle group.
- Back pain – Your pelvis will start to be pulled out of place into a forward, unnatural tilt because of the overstretched glutes and hip extensor and tight hip flexors. The tilt and the tight muscles will start to pull at the muscles in the lower back, which is one of the most common complaints from the people who have severely tight hips.
- Poor balance and posture – Your balance can be impaired because the hip flexor is a major stabilizer of the pelvis when the hip flexors are weak. It can also cause poor posture.
To counter attack the hours that you are spending while sitting on the desk, you should take time each day to stretch out your hips. Another thing which is worth mentioning is that increasing mobility in your hips can also help increase your strength and power during the workouts.Due to numerous hip-opening poses, yoga tends to be one of the most popular ways for individuals to gain flexibility in their hips. The next 8 poses that you will see are some of the best hip openers in many yoga classes.
1. Thread the needle pose
You should lay on your back and your feet should be flat on the floor, while the knees bent. Cross your right ankle over your left knee as if making a figure “4”. Keeping your hips grounded and your lower back pressing into the mat, pull the left knee in towards the chest, threading your right hand between your legs.
Clasp your hands underneath your left knee to help pull the knee deeper in the stretch. Focus on keeping the right knee open to really stretch the hip. While breathing deeply, try holding at least 30 seconds on each side
2. Happy baby pose
Lay on your back on the mat and pull your knees to your chest. Then place your hands on the inside arches of your feet and open your knees wider than shoulder-width apart. You should keep your back pressed into the mat as much as possible, then press your feet into the hands while pulling down on feet, creating resistance. Try to hold at least 30 seconds while breathing deeply.
3. Butterfly pose
You should sit tall on the mat with your knees bent, and your hands by your side on the mat. Try bringing the soles of your feet together and allow the knees to open out to the side. To open the knees and to bring them closer to the floor, use your leg muscles. In this pose, you should feel the stretch in the inner tights. If you want to deepen the stretch, pull the feet closer in towards you, or you can fold forward and walk your hands out in front of you. Also, try holding this pose for 30 seconds.
4. Frog pose
The “frog pose” is pretty intense, so try avoiding any injuries in the knees and ankles. To get into the pose, get on all fours, with hands under your shoulders and your knees on your mat, or even blankets for more padding.
Slowly and gently, try to widen your knees until you feel a comfortable stretch in your inner thighs. But, you must be sure to keep your ankles in line with your knees, and your feet and calves grounded the entire time. If you can, lower down to your forearms. Try holding for at least 30 seconds.
5. Half pigeon pose
To get into this pose you must start in a runner’s lunge with your right foot forward and both hands on the mat on either side of your front foot. With most of the weight in your hands, slide your front foot over towards your left hand, and lower the knee over to the right.
The outside of your right calf should be placed on the mat so it is parallel to the front of your mat. Then, the back of your knee should be slowly lowered, and then shin to the floor. Then try to square your hips to the front of the mat as much as possible. Keep your arms straight and hands flat on the floor for a more moderate stretch.
If you want to increase the stretch, lower down to your forearms, or even lower all the way down to lay over your front leg. You should feel the stretch on the outside of the right hip and in the glute. Hold for at least 30 seconds, and then repeat on the other side. (if this pose is too uncomfortable for you or it hurts, try Thread the Needle.)
6. Double pigeon pose
For this pose, sit on the mat in a crossed-leg position with your left leg crossed in front. Use your arms to help move to the pose, grab your left ankle and gently pull the ankle to place in on top of the right knee. The shins should now be stacked with the left leg on top.
Your knee may be lifted up off the floor a bit if your hips are really tight, but as your hips open more, your knee will eventually open. If you want to intensify the pose, you can walk your hands slightly forward to get deeper into the stretch. Hold for at least 30 seconds, then repeat on the other side.
7. Low lunge
To get into this pose, start in a runner’s lunge with your right foot forward and your hands on the mat on either side of your front foot. Lower your back knee and shin to the floor and carefully lift your chest and your arms up, resting your hands on your front thigh.
You must be careful and to keep the abdominals engaged and don’t allow the back to arch (it will take away from the stretch). If you want to increase the stretch, reach the arms overhead and very slightly lean forward, again making sure to not to arch the lower back. 30 seconds will be enough to hold and then repeat it on the other side.
8. Crescent lunge
And again, start in your runner’s lunge, but this time keep the knee raised. Slowly bring the hands off the mat, first bringing them to the front thigh. As you square your hips to the front of your mat, allow the hips to sink lower. As you engage the abdominals, bring the arms up and overhead. Focus on lengthening through the back leg and continue sinking and squaring off the hips to deepen the stretch. Hold for at least 30 seconds on the both sides.If you add one, some, or all of the yoga poses that we presented you above, you can help yourself in improving and maintaining flexibility and healthy hips. In time, you will feel more mobile and even notice yourself gaining strength in your hips and legs.
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