How to Stabilize & Strengthen the Hips With Yoga Asanas

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Stable, strong hips help you walk, run, ride a bike and dance. To increase security in your hips, practice yoga poses, or asanas, that balance and enhance bordering muscles, consisting of the hamstrings, quadriceps, psoas, iliacus, gluteals and hip adductors, or groin muscles. At the exact same time, you can open area because location to assist focus the thighbone, or femur, in the hip joint. Begin by finding the balance between your groin muscles, which may often be tight, and your gluteal muscles.

Step 1

Place a yoga exercise block in between your thighs and stand in mountain position, with your feet securely on the flooring, hip-width apart, and your hands on the front of your hips so you can feel your groin muscles. Flex your knees slightly and draw your inner thighs back. Your lesser back arches more and the block returns. Then, lower your tailbone and draw in your belly as you gradually straighten your legs. The block then moves slightly forward. Hold this well balanced pose for a few breaths. Remove the block.

Step 2

Step your left foot back into a lunge. Flex your front knee towards your middle toes however no further than your ankle. Place your hands on the flooring on either side of your front foot. To square your hips, energetically draw your feet into each various other without relocating them. Your front thigh is parallel to the flooring. Raise your inner left thigh and bottom your tailbone as you pull in your belly. Inhale, lift your torso and extend your arms overhead. Exhale and settle your pelvis down into the position. Hold for a couple of breaths, then bring your hands to the floor and repeat on the left side.

Step 3

Stand with your feet hip-width apart and parallel to the sides of your mat for tree posture. Stand near a wall if you are unsure of your balance. Raise your right foot, flex your knee and turn it out to your side. Place your foot flat on the within of either your calf or thigh but not your knee. Root your tailbone down and lengthen your spinal column up. Press your hands into each various other in front of your chest with your elbows raised out to your sides. Hold for 30 seconds and then duplicate on your left side.

Step 4

Strengthen your adductor muscles, quadriceps and glutes with chair position. Begin in mountain pose with the block between your upper thighs. Take a deep breath and, as you exhale, lesser your seat back as if you are sitting in a chair. Let your pelvis weigh. Reach your arms overhead. Focus on rooting your feet and your seat and lifting your spine as you keep the block in location. Hold for 30 seconds. Inhale and reach stand. Exhale and relax your arms to your sides.

Tips and Warnings

  • Without the block, follow the actions in mountain pose for every posture to keep the hips steady. Constantly end your practice by resting in either child’s posture or corpse position.
  • See your health practitioner before beginning any workout program.

Things You’ll Need

  • Yoga mat
  • Yoga block