Yoga enthusiast divulges her top five poses for alleviating tightness and enhancing flexibility in the hips
Tight hips can lead to increased risks of injury and limited mobility later in life, often caused by extended periods of sitting or regular exercise. To counteract this, yoga teacher Mary Goodsell, who specializes in hip opening practices, recommends a series of poses to release tension and improve hip mobility.
Pigeon Pose (Eka Pada Rajakapotasana)
Begin in a tabletop position. Bring the right knee forward toward the right wrist, placing the shin on the floor with the right foot near the left hip. Extend the left leg straight back, keeping the hips square. Lower down onto forearms or stretch arms forward, feeling a deep stretch in the right hip. Hold and then switch sides.
Lizard Pose (Utthan Pristhasana)
Step the right foot outside of the right hand from a downward dog or low lunge. Lower the back knee down or keep lifted. Place hands inside the front foot and chest forward, or lower down onto forearms for a deeper stretch. Hold and repeat on the other side.
Bound Angle Pose (Baddha Konasana)
Sit with the soles of the feet together and knees dropping out to the sides. Draw heels close to the pelvis. Lengthen the spine and fold forward gently to release tension in the hips.
Cow Face Pose (Gomukhasana)
Sit with knees stacked one on top of the other. Cross legs so that the right knee is over the left. Optionally, clasp hands behind the back for shoulder opening. Sit tall, feeling the stretch across hips and outer thighs, then switch sides.
Happy Baby Pose (Ananda Balasana)
Lie on your back and bend the knees toward the chest. Grab the outsides of the feet with your hands, keeping ankles above knees. Gently pull feet downward while pressing the lower back to the floor, opening the hips deeply.
These poses are generally performed with mindful breathing and held for 30 seconds to several minutes depending on comfort. Child's pose is a beginner-friendly hip stretch that eases tension through the hips and lower back.
For a strong stretch that requires caution but is beneficial for mobility, consider the low lunge. To perform, stand, step right foot forward, engage lower belly, lift chest, keep hips level, and bend knees. In a low lunge, move the rear foot backward to feel a stretch in the rear hip and thigh. The rear knee can be placed on the floor or kept off the floor and on toes.
For a deep stretch over the hips, glutes, and lower back, try frog pose. Stand with feet wider than shoulder-width apart, toes pointing out, bend knees, and push hips back. In frog pose, hold a deep squat position or use an angled foam block for support under heels.
To stretch tight glute muscles and hamstrings, reducing pain in the hips, try figure four pose. Lie on the back, bend knees, lift feet, place right ankle over left thigh, hold back of left leg, and gently pull it towards for a comfortable stretch. It's recommended to repeat the figure four pose on the other side.
If you're looking for detailed instructions directly attributed to Mary Goodsell, no verified source is available in the current search data. However, her teaching methods and expertise make these poses a valuable addition to any yoga practice aimed at improving hip health and mobility.
- Practicing the Pigeon Pose, Lizard Pose, Bound Angle Pose, Cow Face Pose, and Happy Baby Pose, as recommended by yoga teacher Mary Goodsell, can help improve hip mobility and reduce the risks of injury linked to tight hips.
- Incorporating these poses into a wellness routine, along with mindful breathing and proper alignment, can contribute to overall health and fitness while enhancing flexibility and mobility.
- The science of health-and-wellness and fitness-and-exercise highlights the importance of maintaining hip flexibility and mobility, and these poses, when performed with care, can be beneficial in achieving this aim.
