4 Yoga Poses for Hip Pain Relief

Hey! I hope you had a great Easter.

Last Easter, we had dinner at my parents’ house in Penticton, British Columbia, Canada. It was so cool to see how they turned the iconic peach into a bunny. Check this out:

Today, I will share a few yoga poses that will help you alleviate your hip pain.

CLICK HERE to watch the YouTube video.

I had Donnalee demonstrate the yoga poses.

#1 – Butterfly

Begin in a sitting position. Bring the bottoms of your feet together, and then drop your knees out to the sides. Maintain an upright position in your upper body. Bend through the upper body to focus more on your hips. Look to stretch out the muscles in the hip, specifically the rotators of the hip.

Butterfly

Start with one set of 2 reps, holding the end position for 10 to 20 seconds. The intensity is light. This exercise loosens up the rotators of the hips to help with hip pain.


#2 – Happy Baby Going Single Leg at a Time

Lie on your back on the floor with your hands at your sides. Relax your upper body, lift one knee toward your shoulder, and then grab your foot with the same side hand. Straighten out your leg partially, bring your knee toward your shoulder, and then hold the end position.

This exercise targets the hip a little bit differently. It stretches out the hamstrings and glutes area.

Happy Baby Going Single Leg at a Time

Start with one set of 2 reps on each side, alternating back and forth. Hold the end position for 10 to 20 seconds. The intensity is light, stretching out the hip area.


#3 – Big Lunge Pose

Start in a four-point position. Move one foot up in line with your hands, lean forward to get more of a stretch in the hips, and work on the maximal range of motion. The front leg stretches out the hamstrings and glutes area, and the back-leg works more on the front of the hip thigh area.

Big Lunge Pose

Start with one set of 2 reps. Hold the end position for 10 to 20 seconds. The intensity is light as you stretch out the muscles around the hips.


#4 – Pigeon Pose

Begin in a four-point position. Bring one leg up and across your hip and lean forward. This exercise targets the rotators of the hip in the front leg, and the front of the hip in the back leg.

Pigeon Pose

Start with one set of 2 reps on each side, holding the end position for 10 to 20 seconds. The intensity is light as you look for a light stretch in the hip. If you have hip pain, give these four yoga poses a go to loosen up your hips and help you with your hip pain.

If you want to instantly release your hip flexors for more strength, better health and all-day energy, then click here to check out the Unlock Your Hip Flexors program.

Take care!

Rick Kaselj, MS