Yoga Therapy Tip: Hip Help

Your Hips Deserve Better

Everyone deserves limber hips.   The creative use of props can safely help you improve how your hips move.  No more stiff desk-worker hips for you!  All you need is a block, a wall, a doorframe, and some patience.  The two poses you'll focus on here are classics: Warrior I and II.  Read below for tips on how to chose the perfect block for increase your changes of walking away with all your toes intact. 

Yoga Pose: Warrior I or Virabhadrasana I, in a doorway

Practice Warrior I against a doorframe to help you open up the front of the hip of the straight leg.  In the photo my pelvis is tilted forward into an anterior tilt. Start there (or whenever you are) then work to keep the pelvis neutral without a tilt to improve your ability to purely extend the hip. Think about engaging the buttock muscle of the straight leg instead of overstretching the hip flexors.  The idea is to build real strength and improve mobility, not stretch a muscle that doesn't want to release easily.   

Yoga Pose: Warrior I or Virabhadrasana I, with a block and wall

Practice Warrior I with a block in front of your kneecap to help stabilize the hip of the bent leg.  In the photo my back heel is off the floor and the knee of that leg slightly bent.  You should practice the same way if your hip flexors are tight or as a warm up. Keep the front knee directly over the heel as you gently hold the block in place.  

Yoga Pose: Warrior II or Virabhadrasana II, with a block and wall

This variation is another example of how you can use a wall and block to help improve the mobility and stability of your hips like a Rockstar.  Practice Warrior II with a block behind the outer thigh of the bent leg to help teach pure external rotation. (Nerd speak for keeping the knee over the heel.)  Caress the block, don't press into it like you hate it.  Don't have a block?  Use a rolled yoga mat.   

Prop Tip: Chose the right type of block

The right block choice is a trade off between weight, stability, and flexibility.  Most wooden blocks are often too heavy and are better suited for the more experienced Warrior-er.  You take your toes and ankles in your hip's hands, so to speak, when you use a wood block before you're ready.  A foam block is better for the beginner as it's much lighter and saves the feet if it drops.  The downside: foam blocks can flex easily.  A cork block is a nice compromise.  I like to live dangerously by using a wooden block .  The choice is yours, chose one based on your ability and budget. 

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 Here's to happy hips, Want more?In my newsletter that goes out every Thursday I share personal stories and free tips on how to let yoga into your life.  Sign up to receive the newsletter using the link on this page on the right of the menu.Share how this tip has helped you on my Facebook Page or Instagram.   If you think this post could help someone you know, please share it using the nifty social media buttons above.