9 Easy Yoga Poses to Relieve Hip Pain

Are you struggling with hip pain or lower back pain and you don’t seem to feel any relief despite all your attempts?

Worry no more; the solution is here!

Here are 9 easy yoga poses to relieve hip [and lower back pain]:

1. Cat and Cow Pose

The combination of these two poses will help target your entire back, hips, core, chest, as well as the neck, which makes it a powerful pose for relieving hip pain.

How to Do It

Start on both hands and knees and place your shoulders just above your hands, as well as your hips above the knees.

Slowly spread your fingers while also pressing your palms into the ground.

As you inhale, arch your back, lift your tailbone as well as the head, and then look toward the upward direction [toward the ceiling].

As you breathe out, let your back become round and tuck your tailbone. Tuck your chin in opposition to your chest while shifting your gaze to somewhere between the knees.

Oscillate between both poses for 10-15 breaths.

2. Seated Wide Leg Forward Bend Pose

This pose works your spine, groin, as well as the insides of your legs and it is very effective in relieving hip pain.

How to Do It

Sit tall while flexing both feet. Straighten and spread your legs as wide as possible.

Place both palms on the ground just in your front you and press them firmly into it while straightening and stretching your spine.

With your torso erected, take a deep breath, and then breathe out completely, walk both hands forward while also lowering your torso as far as possible towards the ground.

Stop immediately you are able to feel an intense stretch in the aforementioned areas.

Hold for about 10 breaths, and then gently raise your torso back up.

3. Downward Facing Dog Pose

This pose helps in targeting and giving more strength to the feet, hamstrings, lower back, shoulders, neck, as well as the hands.

How to Do It

Begin on your hands and knees while placing your shoulders above your wrists as well as your hips above the knees.

Spread your entire fingers wide with your palms being pressed into the ground.

Now, lift your hips and push back using both hands so as to create an upside-down V with your body.

Work your heels toward the ground, and allow your head to hang in order to ease any tension around the neck region. Take 8-10 breaths, and then release thereafter.

4. Reclined Spinal Twist Pose

This pose does not only provide quick relief to hip pain, but also targets your lower back, neck, shoulders, and even your chest.

How to Do It

Lie on your back and clutch tightly both knees into your chest.

Inhale deeply and then breathe out completely, and then lower your legs to the ground on your left. Your knees should be somewhat higher than your hips.

Place both arms out to your sides, or better still position your left forearm on the right thigh so as to stimulate a deeper stretch, relaxing your shoulders to the ground.

Now, shift your gaze over your right shoulder, and then close both eyes, and take about 10 deep breaths before releasing. Repeat this to the opposite side.

5. Chair Figure

This pose is ideal for people looking for effective stretches to relieve hip pain and arthritis.

How to Do It

Sit on a chair and place your feet on the ground, just beneath the knees.

Pick your right foot up and place its ankle on your left knee.

With your breath, place slight pressure on your right knee in order to constantly move towards the ground. Avoid pressing it hard, and also if it hurts your knee make sure you stop immediately.

Remain here for a minimum of ten breaths before switching sides.

6. Wide-Legged Forward Fold

With this pose, you will be able to effectively stretch your glutes, lower back, upper back, and even the hamstrings.

How to Do It

Stand with both feet out wide and let your toes be pointing ahead.

Bend into both knees while folding your chest over the legs and bringing your hands to the floor.

Let the bend remain in your knees, and allow your head to hand heavy. Be sure the weight shift a bit towards your toes.

Feel the release along with your glutes, lower back, and hamstrings. Hold this for about 30 seconds before slowly standing rolling up 1 vertebra at a time.

7. Baby Cradle

This pose helps in warming up your body and it also improves the flexibility of your hips.

How to Do It

As you sit on the ground or a mat, bend your right knee while lifting your right leg up in order to be able to wrap your right arm around the knee as well as your left arm around your right foot.

You are free to move slowly from one side to the other or in circles while stretching your hip joint.

Lastly, hold for multiple breaths before switching sides.

8. Goddess Pose

Unlike what the name suggests, this pose is not gender-specific and it has been proven several times to be effective in working the hips, groin, inner thighs, and relieving pain around this region; there’s no reason it shouldn’t work for you as well if you perform it right!

How to Do It

To start this simple and easy pose;

Step your feet out extremely wide, turn your toes outward, and bend your knees so as to become parallel to your ankles while tucking your butt.

The further you are able to point your toes outward, the deeper the stretch would be.

9. Twisted Root

This is yet another powerful pose for relieving hip pain.

How to Do It

Lie on your back and fold both knees into your chest. Open your arms to form a “T” shape. Cross your right leg over the other leg and twine both around each other.

Take a deep breath, and on breathing out, drop both legs to the right side. You can face left if you don’t feel any pain in your neck.

Upon each breath, relax the left shoulder nearer to the earth, and let your legs become heavy. Remain here for a minimum of ten deep, even breaths before switching sides.

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