Adopt these ‘micro-yoga’ techniques to bring back ease of movement:

Lucknow. Do you feel heaviness in your hips after waking up in the morning or while standing up from your office chair? Stiffness of the hips is not just a lack of flexibility, but it is also a problem for our body. Nervous System There is a security system of. When we sit in one position for hours, our brain ‘locks’ the muscles. Rather than forcefully stretching it, it is much more effective and safe to ‘unlock’ it with gentle yoga poses.

Why do hips become ‘locked’?

In modern lifestyle our hips remain fixed at the same ‘angle’. Due to this, the blood circulation there slows down and the muscles lose their natural length. The purpose of gentle yoga is to make these muscles feel that it is safe to move.

Perfect asanas to restore mobility of hips

Supine Figure-Four Pose: This asana, done while lying on the back, reduces the tension on the outer part of the buttocks. In this, the spine gets complete support, due to which the hips open without any ‘resistance’.

Supported Lying Butterfly Pose: Place pillows or cushions under your knees. Let gravity do its work. This passive process deeply relaxes the inner thighs.

Cat-Cow Pose: The slow and rhythmic movement of the spine ‘lubricates’ the hip joints. This gives much better results than static stretching.

Supported Bridge Pose: This not only opens up the hips, but also gradually strengthens the glutes (buttock muscles), reducing the chances of future stiffness.

The Right Way to Exercise: The 90 Second Rule

Do each asana for maximum benefit. 45 to 90 seconds Stop till. Never hold your breath during a stretch.

Special Tip: Keep the time of exhalation slightly longer than that of inhalation. By exhaling for a long time, the body’s ‘relaxation mode’ is activated and the tightness in the hips reduces quickly.

avoid these mistakes

Do not shock: ‘Bouncing’ the muscles can cause injury.

Do not force: Stop immediately if you feel pain. Yoga means ‘ease’, not ‘struggle’.

Regularity: in a week 4 to 6 days Just 15-20 minutes of practice can significantly improve the way you walk.

Best time to practice

If you are in a desk job, take a 2-minute break after every 2 hours and stretch. Doing this asana after returning home in the evening or just before sleeping removes the fatigue and stiffness of the whole day.