Top 10 Yoga Exercises for Hip Pain

Yoga is a blend of stretches, poses and breathing techniques designed to enhance your body’s flexibility and strength and ease pain. Yoga exercises for hip pain can be done at home, in the office or anywhere you are comfortable. Each pose is simple and easy for a beginner to learn.

Forward Bend
Stand with feet hip-width apart. Make sure your feet are flat and your body is balanced. Lean the hip area against a table edge if necessary for support. Breathe in deeply and exhale, while bending from the hips, toward the floor. Grasp opposite elbows with your hands and hang your head between them. Take between eight to 10 breaths in this pose. Come back to a standing pose slowly by stretching your back.

Seated Stretch
Sit on a chair with your back and spine straight. Keep feet on the floor shoulder-width apart. Slowly lift the right foot to lay on top of the left knee. Flex your right foot to stretch the muscles in the thighs, back and hips. Hold this pose while taking five breaths. On each breath, tilt out the chest area toward the flexed foot. Slowly lower to the ground. Repeat with the left foot over the right knee.

Hip and Spine Stretch
While seated on a chair with spine straight, leave your feet on flat on the floor shoulder-width apart. Inhale while drawing arms above your head. Lace fingers together and turn palms upward, and push toward the sky gently. Hold this pose for five breaths. Gently, lower arms on an exhale.

Triangle Pose
Start with your feet shoulder-width apart in a standing position, with arms lowered to the sides, back straight and chin out. Step out with the right foot turning it to face horizontally with your body. The left foot will be vertical to your body. Your legs will look like a triangle. Raise your left hand up slowly toward your head while leaning down toward your right ankle with your right hand. Hold this pose for five breaths and then slowly move back to the first standing pose. Repeat this on the left side of the body.

Side Angle Pose
From a standing position, move into the triangle pose mentioned above. Bend the right knee while lifting the left arm skyward. Hold this pose while feeling the stretch in your left hip area for five breaths. Return to a standing position and repeat for the right hip.

Hip Extension
In a standing position, lift the right leg off the floor in a forward motion. Swing backward to a comfortable position and hold for between 2 to 3 seconds before slowly bringing the foot back to the floor. Repeat this on the left leg and then again on the right leg. Repeat for 10 repetitions.

Wall Slide
Stand with your back against a wall. Slowly slide down to a seated position or a position where the knees are at a 45-degree angle. Hold this pose for 5 seconds while taking slow breaths. Slide back up the wall to a standing position. Repeat this pose five times.

Straight Leg Raise
Lie with your back flat on a mat or towel. Bend knees while keeping feet flat. Slowly straighten one leg and raise it between 1 to 2 feet off the ground. Hold this pose for 10 seconds while keeping the leg taunt. Return the leg to the bent position and repeat with the opposite leg. Do 10 repetitions.

Hip Flexor
Use the edge of the bed and a pillow. Place the pillow on the edge of the bed and sit on it. Slowly roll back to a lying-down position. Raise both knees toward the chest. Grasp one knee with both arms and hold close to the chest. Slowly, lower the opposite knee to the floor over the edge of the bed. Keep back flat while doing this stretch. Relax the leg as it drops to the ground. Slowly raise back up to the chest and repeat on the opposite leg.

Arching Cat
On hands and knees that are shoulder-width apart, keep your back straight and draw in a deep breath. As you are inhale, lift the mid-section of your body to arch the spine. As you exhale, come back to the starting position. Repeat this pose for 10 breaths. Slowly lower the hips to the feet when coming out of this position while leaving hands flat on the floor. This stretches the back and the hips. Slide the hands back toward the body to come out of the arching cat pose.