Yoga Sequence Poses help Hip Pain
Unlock the Benefits of Lyengar Yoga for Beginners is a great way to increase flexibility, strength and mobility in the hips.
It can be an incredibly therapeutic practice for those suffering from hip pain or tightness. unlock the benefits of Lyengar Yoga for Beginners in sequence. Although, it’s not just for beginners, it’s for the elderly seniors or even people in their 20s, 30s or 40s and up. Lyenger Yoga Sequence for Beginners, Can Help Hip Pain.
Anyone that has pain or problems with their hip, this article is for you! Whether you’re a beginner or experienced yogi, there are plenty of poses that can help open up your hips and get them feeling better in no time.
Note: One important thing to keep in mind when practicing hip opening yoga is that you must go at your pace. Whatever you do, don’t push yourself too hard, taking breaks when needed and listen to your body’s signals so that you don’t over stretch or injure yourself.
Sequence refers to the order in whic the poses are performed. The lyengar yoga philosophy also emphasizes the importance of breath control and awareness to calm the mind and achieve a state of inner peace.
This Sequence consists of 10 poses designed specifically for anyone wanting to open their hips.
If you have stiffness in your hip joints and they pop all the time, stay tuned, Lyenger Yoga Sequence for Beginners, Can Help Hip Pain
1- Child’s Pose– (Balsana) (Image Above) Begin on all fours with your knees wide apart and toes touching each other behind you. Lower onto your forearms while keeping your back rounded, as if curling into a ball. Hold this position for 5-10 breaths before releasing out of it slowly.
The benefits of Child’s Pose, it calms the mind and the brain and restores the spent energy of the body. This pose brings focus of the person from the outward world to the inwards. The Child’s Pose supports the expansion of the lungs with each inhalation which ensures better breathing.
2- Lizard Pose (Utthan Pristhasana) (Image Below)From Downward Facing Dog pose (Adho Mukha Svanasana), step on foot between both hands while bending the knee deeply towards the floor until it’s just outside the elbow area on either side of the mat. Keep lifting through the chest bone while pressing into all four corners of both feet evenly on the ground. Hold here for 5-10 breaths before switching sides and repeating with the opposite leg forward. Then release back into Downward Facing Dog pose afterwards.
The benefits of the Lizard pose include, decreases excess fat around belly and hips. Improvesflexibility of hips. Makes leg muscles stronger. Prepares deeper stretches and keeps the core in mind balance.
3- Half Lord Of The Fishes Pose (Ardha Matsyendrasana) (Below) Sit comfortably with legs extended out long in front of you, cross right ankle over left thigh above the knee joint. Then twist torso towards left whilst extending arms out away from body, pressing palms together firmly at heart center. Hold here for 5-10 breaths before switching sides and repeating same action with opposite leg crossed over first, finish by bringing spine back upright again after each side has been worked through.
The benefits of Half Lord of the Fishes pose opens, lengthens, nourishes and realigns the spine. This pose stimulates the nervous sytem, digestive and reproductive system.
4- Reclined Bound Angle Pose (Supta Baddha Konasana) (Image Below) Lie flat on your back with soles of your feet coming together near your pelvis/hip area as your legs fall gently outward like petals from the middle point- alsobring arms slightly away from your body and allow them to rest naturally beside the torso. Stay here anywhere between 5-15 minutes depending on how comfortable you feel within your posuture iteself.
The benefits of this pose is that it stretches and expands the inner thighs, the opening of the thighs with pushing of the knees towards the floor stretches the inner thighs and expands the adductor muscles and groin area muscles.
5- Seated Forward Fold (Pashimottanasana)(Image Below) Sitting tall begin folding forward slowly allowing your head to hang loosely toward the floor ahead using gravity to pull you downwards. Once you reach maximum range without straining your lower self further. Still maintain an even breath throughout entire stretch process, holding final position anywhere between 30 seconds upwards to 2 minutes depending on each individual.
The benefits-Stretches the entire back side of the body, stimulates blood circulation for digestive organs, improves spinal mobility, alleviates anxiety and stress plus increases circulation.
6- Garland Pose (Malasana) (Image below) Stand facing forwards taking your feet wider than shoulder width distance apart while simultanesously squatting down low enough so your thighs become parallel to the ground beneath you. Press your elbows against your inner knee caps, shin bones and draw your shoulder blades close together against upper back region, simultaneously pushing tailbone downwards creating a slight arch shape within the lumbar spine section overall. Hold this postural expression between 45 seconds up to 3 minutes if desired.
The benefits– Releases impurities and waste from the body, calms your body and improves your posture. This pose strengthens the abdomen, aids in digestion and strengthens the metabolism. Also, stretches your ankles, lower hamstring, back and neck.
7- Cow Face Pose-(Gomukhasanam) (Image below) Sit comfortably upon cusion/mat surface making sure knees remain stacked directly atop one another as much as possible during initial setup phase, postioning self correctly prior to starting any movement actions. Next, raise arms straight overhead interlinking fingers together tightly ensuring palms make contact with either side of of your head. Start lowering your elbows downward behind your neck until thay eventually meet midpoint along spinal column vertabrae section, working carefully to ensure shoulders remain relaxed throughout entire duration of the exercise period required to complete task successfully.
The benefits– Stretches the hips, ankles, shoulders, arms and chest…almost every part of the body. Corrects your posture and begins to equalize your flexability. It’s great for those that sit at a computer most of the day as it will open your hips and chest, counteracting the slumping most people adopt while sitting, it’s a calming and center pose.
8- Low Lunge Twist with Shoulder Opener– (Image below) Begin standing up tall, then place your right foot several steps ahead leaving the left heel off the ground comletely. Meanwhile shifting weight predominantly onto the bent knee below alongside raising left arm reaching skyward. Now, use (momentum generated) bringing your torso around toward the direction of the arm that’s pointing up as your looking underneath your armpit, continue to hold your waist steady in a firm fashion if possible under the circumstances.
The benefits-Opens the the hips, stretches the quadriceps and hamstrings, increases flexibility of the spine, prevents back pain, lengthens the arm muscles, improves balance and awareness, motivates and opens the chest.
9- One Legged King Pigeon Posture– (Image below) Begin in Downward Facing Dog position. Exhale and step your right foot forward between the hands. Place the back knee on the floor, slide the right foot forward so that the pelvis is closer to the floor…inhale and reach the right arm up.
Lower the hand behind the back. At the same time, bend the left knee to lift the foot up then grab ahold of your toes. Inhale, then exhale and reach the left arm up and behind, grabbing hold of the toes. Inhale and expand the chest, looking upward to the sky.
Breathe while holding the pose. Exhale and lower the foot, step back to Downward Facing Dog and change sides repeating pose.
The benefits– Improves posture and counteracts the effects of prolonged sitting. In your front legs, this pose stretches your buttocks (including your glutes and deeper muscles like the piriformis and the front of your thigh (quadriceps).
10- Wide Squat with Inner Thigh Stretch (Image below) Step out and into your wide squat stance, making sure your toes are aligned with your knees. Squat down until your thighs are roughly parallel to the floor.
Powerfully extend your legs and leap into the air. Use your arms for extra momentum and height. Land on slightly bent knees in the same wide stance, descend and repeat.
The Benefits– This pose targets the muscles in your inner thighs, hips and lower back. Improves your balance, boosts your athletic performance (if you are a weight lifter or pole vaulting competitor). Eases muscle tension in your legs and groin, improves flexibility, and prevents muscle strain, tears, and other injuries.
11- Bridge Posture Pose– (Setu Bandha Sarvangasasana) (Image Below) Is a reclined backbend and chest opening yoga pose like an inverted backbend. This asana pose for beginners starts with laying on your backside with arms and hands flat on the mat. Raise your core with knees bent, lifting your buttocks upwards. Tuck your chin in and interlace your hands behind your back. Lift your hips higher and slowly release back to the mat or floor. It’s known as “construction of a bridge”.
The Benefits– Strengthens abdominal muscles, pelvic bridge, hips, the Bridge Pose is a great way to strengthen your core also. Relieves back pain as you’re stretching out your back muscles. Enchourages relaxation.
12- Savasana– (Dead Corpse)Finally, lay flat on your back, arms on the floor with palms up. Close your eyes and calmly relax your whole system beginning with your forehead, scan your body down to the tips of your toes gradually exhaling deeply as you let go of all thing from the out side. Let go of all tensions accumulated in your life this past week. Let stress go, deep breaths out slowly. Relax in this position for 10 minutes and concentrate on your breathing as well as the noises you hear in your surroundings and breathe. You’re good to go now.
The Benefits– The pose was st up for conditions that allow you to gradually enter a truly relaxed state. It can successfully reduce the physiological effects of stress. Increases energy and productivity, improves memory, focus and concentration. Relieves stress, headache, fatique and insomnia and reduces blood pressure as well as bringing you a peace of mind.
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