Hip mobility is important, especially as we age, because it gives flexibility and prevents aches and pains elsewhere in the body
Anjaneyasana (low lunge)
Stand with legs together; ground the feet, contract the thigh muscles and lift the knee caps, roll the quads (muscle at the front of the thigh) slightly inwards. Lengthen your tailbone toward the floor and lift the pubis toward the navel.
Inhale; raise the arms up, and as you exhale, bend the knees and hinge forward from the hips; place palms beside the feet.
Inhale; step the left leg back, place the knee on the floor (if you are uncomfortable, place a cushion under the knee), making sure the toes touch the floor. You should feel a comfortable stretch in the left front quad and groin. Keep the right foot forward between your hands and align the right knee over the heel.
Exhale; raise the torso up and place the palms on the waist to support the lower back. Maintain the extension of the spine and tuck the tail bone down towards the floor and the pubic bone in towards the navel. Contract the shoulder blades in towards each other and lift the chest up.
Hold the pose, breathing deeply for a few breaths.
Now hold the left foot with the left hand or take a strap and put it around the foot and hold the ends of the strap. Place the right hand on the right thigh.
Now try to imagine that you are dragging the left knee towards the right ankle and vice versa. This will help you activate the thigh muscles and work on the hip flexors.
Hold the pose for a few deep breaths. Release; repeat the same on the other side.
Benefits: This pose makes the hips flexible and stretches the hip-flexor muscles.
Seema Sondhi discovered yoga when she suffered three lumbar slipped discs and was advised complete bed rest. Over the last 18 years, she has trained and been certified from the International Sivananda Yoga Vedanta Centre and Matthew Sweeney. She has also written six books on the subject.
Baddha Konasana (bound angle pose)
Sit with your legs straight in front of you. Lift the hips a bit off the floor and place a cushion under.
Inhale; bend the legs towards the chest. Exhale; drop the right knee to the right and the left knee to the left and allow the souls to touch each other. Place the palms on the floor behind the hips and extend the spine by pressing on the palms.
Hold this pose, breathing deeply for 10 breaths.
Inhale; lift the palms and reach forward to hold the toes or the feet with both your hands.
Exhale; bend the elbows on to the thighs and press them down towards the floor, feeling a stretch on the hips and the thighs. If the knees don’t touch the floor, do not force them as this is due to tight hips. Place a block or bolster under the knees to support them.
Hold this pose for a few breaths; release.
Benefits: This is a classic pose in the asana practice as it benefits the entire body. Apart from being an excellent hip opener, it stimulates the abdominal organs, the ovaries, kidneys. It stimulates the heart and improves circulation.
Ardha Padma Paschimottanasana (half lotus forward bend)
Sit on the floor with legs stretched out. Place a blanket folded twice under the hips.
Bend the right leg from the knee and place the right foot on the left thigh above the knee.
Inhale; lift the arms up towards the ceiling and as you exhale bend forward from the hips and touch the finger tips to the left toes or foot. The stretch will be felt deep in the middle of the hip joint. Make sure that you don’t force the left knee to touch the floor.
Hold the pose for 60 seconds breathing deeply.
Release; repeat on the other side
Benefits: This pose opens up the hip joint and increases the mobility around it.