While sitting cross-legged, do your knees hurt? Have you ever struggled to touch your toes while your knees are straight? If these hold true for you, it means that you have poor hip mobility. Although these seem like small and insignificant problems, if you notice, they do come in the way of your day-to-day activities in different ways.
Basic movements like bending, lifting, turning and lunging become far easier when your hip joints are fit and flexible. This is why some of the most popular yoga asanas pay close attention to the pelvic region. They help you stretch, strengthen and stabilize your hips so that surrounding areas such as the glutes, hamstrings, lower back and abs, too, reap the benefits. Exercising the hip joints brings about a holistic improvement in your health. It enhances your performance, posture and physique significantly.
If you suffer from stiffness in your hip joints, AskMen India shares 7 yoga asanas that’ll help increase your hip mobility:
The GARLAND Pose (MALASANA)
The Garland Pose, alos known as the Malasana, requires you to go all the way down. This increases the range of motion in the hip joints. It also offers other benefits such as better knee flexibility and well-toned thighs. Moreover, the pray gesture, joining your palms has a purpose. The elbows push the knees outwards and your hips open up even more.
Follow these steps:
- Stand with your feet shoulder width apart and slightly turned out.
- Keep your back straight and shoulders relaxed.
- Bend your knees and go into a full squat.
- Align your knees with your toes.
- Join your palms to make a praying gesture with your hands.
- Push your elbows out against the knees.
- Hold this position for a few seconds.
The Frog Pose (mandukasana)
The Frog Pose requires you to hold your hips off the floor against the gravitational pull. This resistance helps to strengthen the muscles in your pelvis and makes them sturdier and more stable. Additionally, by avoiding your spine from arching, you invariably bolster your back muscles and improve your posture. The frog pose is excellent for your core strength as the chest and abdominal muscles also come into play.
Follow these steps:
- Go on all fours and open your thighs sideways.
- Place your forearms flat on the floor.
- Keep your elbows in line with your shoulders and your knees in line with your hips.
- Spread your knees apart as much as you can without arching your back.
- Ensure that the lower part of your leg (knees to your ankles) stay at 90 degrees.
- Your toes should point outwards.
- Hold this position for 20 seconds.
The Half Split (Ardha Hanumanasana)
Besides increasing the mobility of your hip joints, half splits are super effective for your hamstring flexibility. This asana stretches your thigh muscles and get your legs to look well-toned. Since the foot in front has to flex, half splits also stretch your calves and improve ankle mobility.
Moreover, they help you progress to a full split by improving the overall flexibility of your lower body.
Follow these steps:
- Stand with one foot in front of the other at shoulder width distance.
- Bend your knees into a lunge.
- Place your palms on either side of the foot in the front.
- Straighten the forward leg and flex your foot.
- Keep your back as straight as you can and your shoulders fully relaxed.
- Hold this position for a few seconds.
- Repeat on the other side.
Cross-Legged Forward Fold (Adho Mukha Sukhasana)
The cross-legged forward fold essentially entails sitting cross-legged with your upper body bent forward. This, unfortunately, is not as easy as it sounds.
To be able to touch your head to the floor, you need to have a slim and well-toned waist. The range of motion of your hip joints also come into play. Only if it’s adequately flexible can you ace this exercise. So with regular practice, you not only stretch your hips but also shed weight.
Follow these steps:
- Sit down with your legs crossed comfortably.
- Bend your upper body forward.
- Place your forearms flat on the floor in front of your legs.
- Try to touch your head to the floor.
- Keep your back as straight as you can and your shoulders fully relaxed.
- Hold this position for a few seconds.
High Lizard Lunge (UTTHAN PRISTHASANA)
The high lizard lunge is a super-effective exercise for stretching your hips to their full extent. Since you’re supposed to be in a plank position while doing it, your core strength increases substantially.
The chest, abdomen and back are activated to help you hold that posture for as long as possible. Bringing one foot forward at a time also works on your oblique muscles and sharpens your torso as a result.
Follow these steps:
- Go into a plank position.
- Place your forearms flat on the floor.
- Bring your elbows in line with your shoulders.
- Keep your legs straight and joined together.
- Make sure your head, neck, back and hips are in one straight line.
- Lift your right foot off the floor and place it next to your right elbow.
- Hold this position for a few seconds.
- Return your right foot to its original position.
- Repeat the same steps with your left foot.
Supine Pigeon Pose (SUPTA KAPOTASANA)
The supine pigeon pose is an excellent stretching exercise for the lower body as it works on multiple muscle groups at the same time. Besides building your knee strength and stability, it opens up stiff muscles in your pelvis and increases hip mobility in the process.
Moreover, the supine pigeon pose is one of the few exercises to work on your inner thigh muscles, which are often neglected during leg workouts.
Follow these steps:
- Lie down on your back.
- Bend your knees at 90 degrees.
- Lift your legs up.
- Your knees should be in line with your hips.
- Fold your left leg sideways and place its foot on your right thigh.
- Hold this position for a few seconds.
- Repeat on the other side.
Bridge Pose (SETU BANDH SARVANGASANA)
The bridge pose is a popular yoga asana for building strength and stability in the pelvis. It requires you to lift your hips off the floor by keeping your abs, glutes and hamstrings engaged. This means that multiple muscle groups get exercised at the same time. Moreover, you have to make sure that your back, hips and thighs are in one straight line. This improves your posture and balance.
Follow these steps:
- Lie down on your back.
- Keep your legs straight and join them together.
- Place your arms close to your body on either side.
- Contract your abs, glutes and pelvis to lift your hips off the floor.
- Make sure your back, hips and thighs are in one straight line.
- Hold this position for 20 seconds.
Practise these yoga poses to strengthen your pelvis and increase hip mobility!
Cover artwork by Dhaval Punatar/AskMen India