YOGA HIP training tricks to help remove backache

Ảnh lưu trữ miễn phí về ánh sáng ban ngày, áo len, bình an nội tâm

Yoga Hip includes poses that focus on training hip muscles and effectively support against back pain. You may immediately wonder why hip exercises help reduce back pain? Not to leave you curious, in the following article, BeautyStyleHub will instantly reveal and introduce you to simple exercise poses that you can try at home.

BENEFITS AGAINST BACK PAIN FROM YOGA HIP

Back pain is not located entirely in your back but also the hip muscles. To be clear, sitting continuously will cause the hip muscles to maintain a flexed position. This invisibly leads to a contraction of the hip muscle group, limiting the ability of the hip to straighten when standing upright fully. Plus, when the hip flexors become overstretched, your lower back is also severely compressed. Those two are the typical reasons for constant back pain, hip pain, and sciatica.

The appearance of hip opening movements from Yoga Hip helps you relax the hip muscle group effectively before the prolonged sitting process. Yoga Hip also plays an essential role in maintaining flexibility and increasing the strength of the gluteal muscles. From there, your back pain will gradually decrease thanks to the toning of the hip muscle group.

SIMPLE HIP YOGA EXERCISES

CHILD’S POSE (BALASANA) – BABY Pose
Tư thế Yoga Hip - Child's Pose Balasana (tư thế em bé)

In Yoga, CHILD’S POSE is gentle, relaxing, and accessible. This pose brings relief to tight hips, buttocks, and lower back. Besides, this exercise is also beneficial in lengthening the entire spine and preventing back compression when sitting continuously.

Steps to take

  • Start in a kneeling position, sitting on your heels,
  • Extend your arms forward, bringing your forehead toward the floor.
  • Continue reaching your hips back into your heels as the top of your head comes forward.
  • Hold for a few slow, deep breaths and try to release the tension in your torso with each exhale.
  • Just a few minutes of exercise each morning can bring drastic changes in health and energy for a long day.
LOW LUNGE (ANJANEYASANA) – Crescent Moon Pose
Tư thế Yoga Adho Mukha Svanasana

Low Lunge Pose focuses on many muscle groups in the body. The move helps stretch the hips of the back leg while also strengthening the extensor muscles like the hips and buttocks. In general, Low Lunge is one of the movements that help a lot for the lower body.

Steps to take

  • Before making Low Lunge, you need to start with Adho Mukha Svanasana:
  • Place your hands and knees on the mat with your hands and knees hip-width apart
    Extend your shoulders, press your toes into the carpet, exhale, and lift your knees off the mat.
    Slowly pull your shoulders back, push your hips up toward the ceiling, and lengthen your spine
    Exhale, press your thighs and gradually lower your heels to the mat
    Next, you will start the Low Lunge movement with these steps:
  • Step your right foot forward and place your foot between your hands
    Hold your right knee and then gently lower your left knee to the ground
    Slide your back and place the instep of your left foot on the mat
    Inhale and lift your body, reaching your arms over your head
    To feel the left hip flexor stretch more, keep your tailbone facing the floor
    Hold the Low Lunge position for a few breaths.
LIZARD POSE (UTTHAN PRISTHASANA) – LIZARD Pose

After a whole day of sitting, not only your back but your entire lower body can feel sluggish and tired. And this particular Lizard pose helps release tension in the hips. Regularly performing the Lizard can also help you improve your hip range of motion and flexibility.

Tư thế Yoga Lizard Pose

Steps to take

  • Still start with Adho Mukha Svanasana.
  • Step your right foot forward along the outside edge of the mat
  • The right foot should be placed next to and facing the outside of the right hand.
  • Gently lower your left knee and place the top of your foot on the mat.
  • Exhale and slowly lower your pelvis to the mat. If possible, keep your elbows down, resting your forearms on the mat.
  • Hold the Lizard Pose for a few slow, deep breaths, trying to release the tension with each exhale.
TREE POSE (VRKSASANA) – TREE Pose

The Tree Pose helps strengthen the deep stabilizing muscles and tendons of the hip area. Do Tree Pose to help the hip joints move flexibly. In particular, Tree Pose is one of the effortless poses for beginners.

Tư thế Yoga Mountain Pose

Steps to take

  • Start in Mountain Pose (Tadasana) with your feet hip-width apart, hands down by your body.
  • Gradually shift your weight to your left foot, lift your right leg, and bring the sole of your foot to the inside of your left thigh.
  • Rotate your right femur in the hip joint so that the right knee is tilted to the side.
  • As you balance on your left leg, use your core muscles to keep your upper body stable. Keep your breath steady and focus your gaze on a fixed point in front of you.
  • After holding the Tree Pose for a few breaths, release your right foot back down and return to the Mountain Pose. Repeat with the other side, lifting the left leg.
HAPPY BABY (ANANDA BALASANA) – HAPPY BABY

Ananda Balasana is one of the classic hip-opening yoga poses in the typical yoga class. This move helps alleviate back pain while opening the hips, inner thighs, and hip joints.

Tư thế Yoga Happy Baby

Steps to take

  • Start in a prone position on a yoga mat, bringing your legs up with your knees apart.
  • Bend your knees, bringing the soles of your feet up toward the sky. Your ankle should be above the knee and perpendicular to the floor.
  • Depending on your flexibility, you can keep your big toes, ankles, calves or put your hands behind your thighs.
  • Spread your femurs so that your knees are tilted slightly outward, and gently pull down, pulling your knees toward the floor.
  • Hold the Happy Baby pose for several slow, deep breaths. Try to hold for 2 minutes to release it into your deep connective tissue. Then, gently drop your legs back down, stretching them along with your yoga mat.
Scroll to Top