Daily yoga routine for maintaining flexible and robust hips:
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In a world where many of us spend our days running or sitting, tight hips can become a common issue. Yoga teachers and therapists recommend three poses that can help alleviate this problem and improve mobility.
The first pose in the sequence is the Windshield Wiper. This simple yet effective move is done while lying on the back with knees bent, feet flat on the floor, and arms by the sides. To perform the windshield wiper, drop one knee toward the opposite ankle, allowing hips and lower back to rotate, and hold the position for a few deep breaths before repeating on the other side. This pose is best done on solid ground, but can also be done on a yoga mat, bed, or sofa. Staying in the windshield wiper position for 30 seconds or however long feels comfortable is recommended.
Next up is the Happy Baby pose (Ananda Balasana). This pose involves lying on the back, bringing knees toward the chest, holding big toes, and focusing on keeping hips relaxed and open. In the Happy Baby pose, individuals can gently roll side to side or open their knees wider to feel a stretch in the inner thighs, groin muscles, and hamstrings. The pose can be modified by holding a yoga strap looped around the arches of the feet if the individual cannot reach their feet. Staying in the Happy Baby pose for 30 seconds or however long feels comfortable is recommended.
The final pose in the routine is the Crescent moon low lunge. This pose is initiated by standing with feet shoulder-width apart, taking a big step forward, and bending both knees to 90° to lower into a lunge. Raising arms overhead and lengthening through the spine is recommended in the Crescent moon low lunge pose, but can be modified by keeping arms on the front knee or hips if uncomfortable. In the Crescent moon low lunge pose, sliding the rear foot a little further back creates a gentle stretch in the top of the thigh. Staying in the Crescent moon low lunge position for 30 seconds or however long feels comfortable is recommended.
These poses are particularly beneficial for runners and office workers, who often suffer from tight hips. Tight hips can cause discomfort and limited mobility in later life, making it essential to take care of them now.
The author of this article, a yoga teacher and therapist, does these three yoga postures every day to keep her hips healthy. She performs the routine first thing in the morning and in the evening.
For those who are new to yoga, there are additional yoga routines available, such as yoga stretches for beginners and a slightly longer hip mobility yoga flow.
Remember, maintaining a healthy lifestyle is crucial, and staying active is an excellent way to ensure a comfortable and mobile future. The Fit&Well Newsletter offers achievable workout ideas, health tips, and wellbeing advice in the inbox. Sign up today to start your journey towards a healthier you!
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- Incorporating yoga into one's health-and-wellness routine can lead to improved flexibility, such as alleviating tight hips, with poses like the Windshield Wiper, Happy Baby pose, and Crescent moon low lunge being particularly effective.
- Science supports the benefits of yoga for fitness-and-exercise, showing that regular practice can enhance mobility and overall health, making it an essential part of a comprehensive wellness program.
- To maintain a healthy lifestyle, it's crucial to incorporate regular exercise, adhere to a balanced diet, and perform yoga postures like the ones described above as part of a holistic approach to fitness-and-exercise and wellness.
