Sometimes, due to sitting way too much or for lack of exercises, our hips and lower back start feeling so aching. Thus, it is very important to keep a body mobility. And what a better way to do this than with yoga moves, to ease hip and low back aches.
I feel your pain of a twinge of back pain, your tight hips that hurt everytime you walk. These yoga poses are also a great way to boost your body power and refresh some of the senses that went dormant. Trust me, after a long day, these will completely relax your muscle and will act so smooth on your hips and lower back.
Check them out, give these yoga poses a chance to work whenever you feel achy, stiff, or mentally or physically overwhelmed. Just like any other exercises out there, if it feels good then it is working. Eventually, you could also go even deeper into these poses, holding the position until you are ready to move onto the next one. However, if there is even a slight pain or acute discomfort while doing these, you should stop and take a break. You could easily go back into it taking things slowly until you are sure about your capabilities!
1. Seated Forward Bend
Image Credits: Seated Forward Bend
Sit on the mat with your legs straight;
Make sure to keep your feet together and flexed;
Your torso should also be straight and your chin lifted;
Take a deep breath in, straightening up as much as you can;
Then bend forward;
While doing this, your hands should be down the sides of your legs as you lower your upper body;
Hold this pose for 10 breaths, and then slowly return to the original position.
2. Head To Knee Forward Bend Pose
Image Credits: Head To Knee Forward Bend Pose
Start from the same position as the forward fold;
This time, slide the sole of your left foot against your right inner thigh and keep it there;
Then, lower your left knee as far as you onto the floor;
Again, place the hands down the sides of your right leg;
Start folding forward while holding the position for 10 breaths;
Then, return to the original position;
Switch legs and repeat.
3. Seated Wide Leg Forward Bend Pose
Image Credits: Seated Wide Leg Forward Bend Pose
Seated on the floor, keep your legs straight and spread them as wide as possible
Put your palms on the floor in front of you;
Easily press them into the floor as you straighten and stretch your spine;
Keep your upper body straight and inhale deeply;
While exhaling completely, walk your hands forward as you lower your torso towards the floor;
Hold for 10 breaths, and then return to the original position.
4. Reclined Spinal Twist Pose
Image Credits: Reclined Spinal Twist Pose
Lie on your back and bring your knees into your chest;
Breathe in deeply;
While exhaling, lower both legs to the floor on your left;
Keep your knees higher than your hips;
Place your arms out to both sides, extended;
Take 10 deep breaths, and then release and repeat for the other side.
5. Eye Of The Needle Pose
Image Credits: Eye Of The Needle Pose
Start with your back on the floor, knees bent, and feet hip-width apart;
Raise your right foot and rest it on top of your left thigh above your knee;
Put your right hand between your legs and grab the back of your left thigh;
Slowly move both legs toward your chest, keeping the position in place;
Take 8-10 breaths, and then release and repeat for the other leg too.
6. Happy Baby
Image Credits: Happy Baby Pose
Start by laying flat on your back;
While exhaling, bend the knees into your abdomen;
Inhale and grab the outside of each foot with your hands;
Open your knees slightly wider than your torso and bring them up towards your armpits;
Gently, push your feet up into your hands and pull down with your hands;
Hold this pose for 20 breaths and then release the feet back to the floor.
There you have them! These poses will soothe your hips and lower back pain tremendously. You will also work your hamstrings and you will stretch your groin, your spine, chest, core, and neck. The transitioning between poses is easy and very accommodating so you should not have problems with getting this fit into a stretching routine!