{"id":13164,"date":"2023-02-06T16:51:52","date_gmt":"2023-02-06T11:21:52","guid":{"rendered":"https:\/\/bharatha.org\/staging\/?p=13164"},"modified":"2023-02-24T14:46:52","modified_gmt":"2023-02-24T09:16:52","slug":"how-to-loosen-your-tight-hips","status":"publish","type":"post","link":"https:\/\/bharatha.org\/staging\/how-to-loosen-your-tight-hips\/","title":{"rendered":"How to loosen your tight hips?"},"content":{"rendered":"<p>We all are aware that there are a variety of yoga workshops that take place across the world at any given time. Out of these sessions, the most common topic is \u201cHip Openers\u201d or yoga for tight hips.<\/p>\n<p>So here is something that might be helpful in understanding your hip better before the next time you attend a workshop.<\/p>\n<h4 id=\"h-what-is-hip-joint\"><strong>What is Hip Joint?<\/strong><\/h4>\n<p><strong>A ball and socket joint.<br \/><\/strong>It is a joint in which the rounded head of one bone fits into a cuplike cavity of the other and admits movement in any direction.<\/p>\n<p>\t\t\t\t\t\t\t\t<img width=\"564\" height=\"423\" src=\"https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/b1476f6d9b8b9d84df41e9459f4106f9.jpg\" alt=\"hip joint\" decoding=\"async\" loading=\"lazy\" srcset=\"https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/b1476f6d9b8b9d84df41e9459f4106f9.jpg 564w, https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/b1476f6d9b8b9d84df41e9459f4106f9-400x300.jpg 400w\" sizes=\"auto, (max-width: 564px) 100vw, 564px\" \/>\t\t\t\t\t<\/p>\n<p>The hip joint is the junction where the leg is connected to the trunk of the body. It is made of two bones \u2013 the thigh bone (or the femur) and the pelvis (consisting of 3 major bones \u2013 ilium, ischium, and the pubis).<\/p>\n<p>The major muscles present in this region are-<\/p>\n<ul>\n<li>the gluteal muscles<\/li>\n<li>adductors<\/li>\n<li>iliopsoas<\/li>\n<li>rectus femoris<\/li>\n<li>the hamstring muscles<\/li>\n<\/ul>\n<p>Furthermore these muscles are grouped based upon their functions relative to the movements of the hip. So, you must now be thinking how directions does this joint move in?<\/p>\n<h4><strong>Movements of the Hip<\/strong><\/h4>\n<p>According to yogic practices, it is said that the hip moves in 8 directions. Since it is a ball and socket joint, it is capable of moving in all directions \/ 360 degrees. But anatomically speaking, the hip has only 6 movements. Namely \u2013<\/p>\n<ul>\n<li>Flexion \u2013 Thigh moving closer to the chest. For example, Pawana muktasana (wind relieving asana)<\/li>\n<li>Extension \u2013 Thigh going behind the spine line. For example, Dhanurasana (bow pose)<\/li>\n<li>Adduction \u2013 Moving the thighs towards to each other. For example, Gomukhasana (cow pose)<\/li>\n<li>Abduction \u2013 Moving the thighs away from each other. For example, Malsana (garland pose)<\/li>\n<li>Internal rotation \u2013 Rolling the inner thighs towards each other. For example, Upavistha Konasana (wide-angle seated forward bend)<\/li>\n<li>External rotation \u2013 Rolling the thigh outwards, away from each other. For example, Baddha Konasana (bound angle or butterfly pose)<\/li>\n<\/ul>\n<p>Yes, these terms sounds a little complex. Nevertheless, to make it simple for you, we have listed a bunch of asanas help loosen the hips (yoga for tight hips) in a considerable amount of time in this article.<\/p>\n<p>But the question remains \u2013<\/p>\n<h4><strong>Why we need yoga for tight hips?<\/strong><\/h4>\n<p>Opening the hips has numerous benefits. An open hip means a healthy body posture, healthy joints, and utmost mental awareness. Hence the stability provided to the spine by a mobile hip prevents the possibility of injuries, and uplifts the overall spinal health. This in turn gives a good body posture.<\/p>\n<p>Not just to the spine, but this junction also promotes lower body health. It prevents any extra load of weight posed to the joints. This prevents any possible cases of osteoarthritis.<\/p>\n<p>It is believed that the majority of the stress or tension is stored in this region. Apart from the physical benefits, loosening the hips also helps release emotions, become more expressive, and creative in the long run.<\/p>\n<p>Now, to answer your question of how do we go about this process\u2026<\/p>\n<h4><strong>How do we do &#8220;Yoga for tight Hips?&#8221;<\/strong><\/h4>\n<p>Here\u2019s a set of asanas you can practice safely at home:<\/p>\n<figure>\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"719\" src=\"https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/DSCF5895-1024x719-1.jpg\" alt=\"yoga for tight hips\" loading=\"lazy\" srcset=\"https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/DSCF5895-1024x719-1.jpg 1024w, https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/DSCF5895-1024x719-1-400x281.jpg 400w, https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/DSCF5895-1024x719-1-768x539.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption>Baddhakonasana<\/figcaption><\/figure>\n<figure>\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/05\/DSCF2509-1024x683-1.jpg\" alt=\"yoga for tight hips\" loading=\"lazy\" srcset=\"https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/05\/DSCF2509-1024x683-1.jpg 1024w, https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/05\/DSCF2509-1024x683-1-400x267.jpg 400w, https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/05\/DSCF2509-1024x683-1-768x512.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption>upavista konasana <\/figcaption><\/figure>\n<figure>\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1300\" height=\"731\" src=\"https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/05\/Untitled-design-1300x731.png\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/05\/Untitled-design-1300x731.png 1300w, https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/05\/Untitled-design-400x225.png 400w, https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/05\/Untitled-design-768x432.png 768w, https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/05\/Untitled-design-1536x864.png 1536w, https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/05\/Untitled-design.png 1920w\" sizes=\"auto, (max-width: 1300px) 100vw, 1300px\" \/><figcaption>Gomukhasana <\/figcaption><\/figure>\n<figure>\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"740\" src=\"https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/ANJA-1024x740-1.jpg\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/ANJA-1024x740-1.jpg 1024w, https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/ANJA-1024x740-1-400x289.jpg 400w, https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/ANJA-1024x740-1-768x555.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption>Anjaneyasana<\/figcaption><\/figure>\n<figure>\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"740\" src=\"https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/CHALANAA-1024x740-1.jpg\" alt=\"yoga for tight hips\" loading=\"lazy\" srcset=\"https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/CHALANAA-1024x740-1.jpg 1024w, https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/CHALANAA-1024x740-1-400x289.jpg 400w, https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/CHALANAA-1024x740-1-768x555.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption>Marjara Chalanasana<br \/>\n<\/figcaption><\/figure>\n<figure>\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/chalana-1024x576-1.jpg\" alt=\"yoga asana\" loading=\"lazy\" srcset=\"https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/chalana-1024x576-1.jpg 1024w, https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/chalana-1024x576-1-400x225.jpg 400w, https:\/\/bharatha.org\/staging\/wp-content\/uploads\/2022\/08\/chalana-1024x576-1-768x432.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption>Raja Kapotasana<br \/>\n<\/figcaption><\/figure>\n<p>It is safe to say that a progressive practice of all the above-mentioned asanas (that moves the hips in all directions ). It will bring a considerable change in one\u2019s hip mobility in a few months\u2019 or years\u2019 time. Along with that improving the mobility of the hip, it is also important to stabilize and strengthen the hip.<\/p>\n<p>Here\u2019s why \u2013<\/p>\n<p>A stable hip helps exert equal weight on both the feet. Both the feet are responsible for activation of the opposite hemispheres of the brain. Therefore, equal weight on both the feet results in full activation of the brain and heightened awareness of the individual.<\/p>\n<p>Well, are you convinced to work on those tight hips now? Here\u2019s a sequence of yoga for tight hips you can follow along for a better practice-<\/p>\n<figure><\/figure>\n<p>\t\t<iframe loading=\"lazy\" title=\"30 min home yoga practice | Hip opening &amp; balancing | intermediate\/advance practitioners\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ceFD9nhbNQg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\t\t<\/p>\n<article id=\"post-11353\">\n<p>If you need more help in this process, you know we are always\u00a0<a href=\"https:\/\/bharatha.org\/staging\/online-yoga-classes-abhyasa\/\">here<\/a>\u00a0to help.<\/p>\n<\/article>\n<p>\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We all are aware that there are a variety of yoga workshops that take place across the world at any<\/p>\n","protected":false},"author":2,"featured_media":12053,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[79],"tags":[108,129,166,110,133,113,491,81,117,85,444,91,345,126],"class_list":["post-13164","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-ashtanga-vinyasa-yoga","tag-awareness","tag-beginners-series-indea-yoga","tag-bharath-shetty","tag-breath-awareness","tag-foundation-series","tag-hip-mobility","tag-indea-yoga","tag-indian-yoga-teacher","tag-mysore-yoga","tag-tight-hips","tag-yoga-for-holistic-health","tag-yoga-teachers-from-india","tag-yoga-therapy"],"_links":{"self":[{"href":"https:\/\/bharatha.org\/staging\/wp-json\/wp\/v2\/posts\/13164","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bharatha.org\/staging\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bharatha.org\/staging\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bharatha.org\/staging\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/bharatha.org\/staging\/wp-json\/wp\/v2\/comments?post=13164"}],"version-history":[{"count":34,"href":"https:\/\/bharatha.org\/staging\/wp-json\/wp\/v2\/posts\/13164\/revisions"}],"predecessor-version":[{"id":13986,"href":"https:\/\/bharatha.org\/staging\/wp-json\/wp\/v2\/posts\/13164\/revisions\/13986"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bharatha.org\/staging\/wp-json\/wp\/v2\/media\/12053"}],"wp:attachment":[{"href":"https:\/\/bharatha.org\/staging\/wp-json\/wp\/v2\/media?parent=13164"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bharatha.org\/staging\/wp-json\/wp\/v2\/categories?post=13164"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bharatha.org\/staging\/wp-json\/wp\/v2\/tags?post=13164"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}