If you’re one of the many people who deal with hip and lower back pain on a daily basis, you might want to try the following 9 yoga stretches. A lot of people say these stretches have successfully relieved the pain in their hips and lower back, so you have nothing to lose trying them.
1. Reclined Spinal Twist Pose or Supta Matsyendrasana
Lie on the ground on your back, and pull your knees towards your chest like you’re hugging them. Breathe in deeply and gently breathe out, while lowering your legs on the left side of the ground. The position of your knees should be higher than your hips. Your left knee should remain drawn to the chest, while your right leg is extended.
Then, stretch your arms out to your sides, or another version is to rest your left forearm on your left thigh, and stretch out your right arm. Then, turn your head towards right, and take ten breaths. Repeat the same movements with the opposite side. This yoga stretch can help relax your neck, shoulders, and chest.
2. One Legged Pigeon Pose or Eka Pada Raja Kapotasana
Start on all fours. Place your right foot forward and in between your hands, and rest the outer part of your right shin on the floor. Then, slide the left leg back, and extend it straight behind you. Your back thigh should rotate inward. The outside of the right buttock should be lowered to the floor, so that your right heel is placed in front of the left hip.
Then, place both hands to your sides, take a deep breath and extend your back. Breathe out while lowering your upper body over your front leg and extending your arms in front of you, placing the palms on the floor. Lower until you give your hips a deep stretch, but only to the point that it’s comfortable for you. Take 4 or 5 breaths in this position, and then rise up slowly, using your hands.
3. Lizard-Lower Lunge or Utthan Pristhasana
Start with your left foot placed few steps in front of the right one. Start bending the left knee to align with your ankle. Next, lower the right knee to the ground and extend the right leg backwards. Your toes should be curled, and your right heel not touching the ground.
Then, move the left leg out to the side, and place your elbows on the ground (or block) in front of you, but inside the edge of the left foot. Your hips should be parallel to each other. Hold for 8 to 10 breaths and do the same movements on the opposite side. This yoga pose will relax your psoas an inner thighs.
4. Seated Forward Fold Pose or Paschimottanasana
Sit on the mat with a straight back and stretch your legs in front of you. Your feet should be flexed and kept together. Lift up your chin a bit, take a deep breath and bend forwards, towards your knees. If possible, hold the sides of your feet with your hands, if not, just place them on the floor, down your sides, and relax. Hold here for around 8 to 10 breaths and then start lifting your upper body to get back to the starting position. This stretch can help your tight hamstring relax.
5. Seated Wide Leg Forward Bend Pose or Upavistha Konasana
Sit on the mat with a straight back and legs spread wide apart. Keep your legs straight and your feet relaxed. Place both hands on the mat, keep them straight and apply pressure on the ground with your palms to stretch properly. Take a deep breath, and exhale while slowly walking your hands forward. While doing so, bend your upper body as much as you can. Hold here for 8 to 10 breaths and then return to the starting position. This yoga pose can help stretch your legs, groin, and spine.
6. Goddess Pose or Utkata Konasana
Start in a standing position and step your feet out about 3 to 4 feet apart. Turn your toes out, and your heels in. Next, bend your knees to align them with your ankles. Lower your hips into a squat and hold here for 8 to 10 breaths. Slowly return to the initial position. This stretch can do wonders for your inner thigs, hips, and groins.
7. Cow Face Pose or Gomukhasana
Sit on the mat, and thread your right leg under your left, so your knees are stacked on top of each other. Your sit bones should be firmly placed on the floor. Bend forward when your muscles loosen, keeping your spine stretched all the time. Hold here for 8 to 10 breaths and then do the same movements on the opposite side. This yoga pose will help stretch your lower back, spine, knees, and calf.
8. Head To Knee Forward Bend Pose or Janu Sirsasana
Sit on the floor with your legs fully extended in front of you. Bend the left one and put the left sole on your right inner thigh. Keep your right leg extended and your right foot flexed. Start lowering your left knee gently towards the mat, but be careful not to change the position of the left foot. Place your hands on the floor in front of you while you bend forward as much as possible.
Hold here for 8 to 10 breaths and then do the same movements on the opposite side. This stretch is beneficial for your tight hamstrings, knees, calf, lower back, and spine.
9. Eye Of The Needle Pose or Sucirandhrasana
Lie on the back with your knees bent and feet flat on the floor, placed hip width apart. Then, raise the left foot and put it on top of the right thigh, right below the knee. Thread the left hand between your legs and hold the back of the right thigh. Your right hand should meet the left one by sliding it behind your right thigh. Then, pull your legs towards your chest as much as you can.
Hold here for 8 to 10 breaths, and do the same movements on the opposite side. This will help stretch your hips, lower back, glutes, and knees.
Do these stretches whenever you experience hip or lower back pain, as they can significantly relieve your pain. In case you need further help to understand how to do these stretches correctly, watch some tutorials online.
Via Cure Joy