Top 9 Yoga Poses To Get Rid Of Hip & Lower Back Pain

24/11/2015
by admin

One of the most common complaints I get from people as they age is low back and hip issues. Of course, one of the first things you may want to do is check with your medical practitioner but as a practicing yogi, I can give you some advice to at least alleviate the pain!

Here are the top 9 yoga poses that you can practice regularly to get rid of your hip and lower back pain:

Lizard-Lower Lunge

 

Lizard-Lower Lunge
Lie on a mat and bring your left foot in the forward direction away from your right foot. Now, bend your left knee. Keep it in a perfect line with your ankle. Drop your right knee on the ground with toes curled in the direction of your head. Place both your elbows on the top of a block on the mat. The elbows should be on the inside edge of your left foot. This pose offers a deeper hip stretch. Hold this pose for at least 10 breaths.

Bound Angle Pose

Bound Angle Pose
This pose is a brilliant hip opener. Sit down on a mat and bend your knees towards your pelvis. Join both soles of your feet and make sure your legs are spreading like a butterfly with bent knees. If you think, your knees are too high from the mat, place a prop under your sit bones. Hold the outer edges of your feet with the first two fingers. Make sure that your spine is straight. Without bending your shoulders or back, move forward gently. Hold this pose for at least 5 minutes.

Cow Face Pose

Cow Face Pose

Sit straight on a mat and bend your right knee. Your right feet should touch the mat. Now, place your left knee on your right knee. Make sure your left feet is touching the mat on your right side. If the stretch seems too difficult, you can place a blanket or a block between your knees. Keep both the heels at an equal distant from your hips. Now, take a deep breath and stretch your right hand. Sweep it behind your torso. Similarly, stretch your left hand. This pose is also known as “Gomukhasana”.

Pigeon Pose

Pigeon Pose
This pose improves your hip muscles. Start this pose by sitting and keeping both your palms on the mat. Bring your left leg in the front so that your left foot is near your right wrist. Now, stretch your right leg and lay it across the mat. Your right knee should touch the mat. Keep both the hips parallel to each other. Take a deep breath and pull your body up. This is a bit difficult pose and can be made easy by using some props like a blanket.

Happy Baby pose

Happy Baby Pose
Babies never complain about hip pains because they don’t have tight hips. This pose rotates your hips and loosens the muscles of your inner groin. Just lie down on your back. Fold your knees towards your abdomen. Grab both your feet with your fingers of each hand. Now, pull both feet towards your left and right armpits. Once, the position is set, rock your body from one side to another.

Full Lotus Pose

 

Full Lotus Pose
This pose is known as “Agnistambhasana” and loosen your hips. Sit on a mat with both legs crossed. Stack your left knee on the top of your right ankle. Likewise, your left ankle should be on the top of your right knee. If you experience difficulty in doing this pose, you can use blocks. Now place your fingertips on either side of the mat. Hold this pose for at least 1 minute and you will feel better.

Goddess Pose

Goddess Pose
Stand straight and place your feet wide with toes in an outward direction. Now, bend your knees so that they are in the same line with your ankles. Extend your arms, bend the elbows, and touch both your palms. Keep your back straight throughout this pose. Hold this pose for 30 seconds to 1 minute. It should be noted that if you have a knee or hip injury, you must consult a doctor before performing this pose.

Half Lord of The Fish Pose

Half Lord of The Fish Pose
Sit on a mat and extend both your legs in the front. Now, bend your right knee and bring it close to your chest. Make sure your right foot is on the mat at a distance of approximately 2 inches from both the right and left thighs. Keeping your spine straight, wrap your left arm around the right knee. Place your right palm firmly on the mat behind your right buttock.  This pose is also popular as “Ardha Matsyendrasana”.

Garland Pose

Garland Pose
This pose is a preferred pose for giving childbirth by many women. Stand on a mat and bend your knees until you are in a squatted position. Keep your feet wide apart and hold your palms together in a namaskar position with both palms facing each other. This pose enhances flexibility in your hips and is good to strengthen your core muscles.

It is best to never overstretch your body to do any of these yoga poses. The key is to do these poses slowly, but steadily.

Caution: It is always better to perform these poses under the supervision of a yoga practitioner. If you have any health injury, then consult a physician before practicing these poses.

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4 comments

  1. |

    Enjoyed your article- I recently qualified teacher and have a thirst for knowledge. – love your work

  2. |

    Hello There. I found your blog using msn. This is a very well written article. I will be sure to bookmark it and come back to read more of your useful info. Thanks for the post. I will definitely return.

  3. |

    I do agree with all the ideas you’ve offered for your post. They are very convincing and will certainly work. Still, the posts are too brief for starters. May you please extend them a bit from next time? Thank you for the post.

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