look news india
New Delhi/Lucknow. In today’s modern lifestyle, desk job, physical inactivity and stress have the worst effect on our hips. According to health experts, sitting in the same posture for a long time causes the hip muscles to contract, which not only makes it difficult to walk, but also becomes the main cause of chronic pain in the lower back and knees. The good thing is that you do not need to go to the gym to get rid of this stiffness. Some gentle and safe yoga asanas can restore your mobility naturally at home.
Hip Stiffness: Why Is Yoga Most Effective?
Gentle stretching is more effective than aggressive exercise to open the hips. Yoga encourages movement and relaxation of the joints, allowing the muscles to become long and flexible without any strain. This exercise is a boon not only for office goers but also for elderly people who want relief from joint pain.
Major yoga asanas to relieve stiffness
1. Pawanmuktasana (Knee to Chest):
Lying on your back and bringing your knees toward your chest is the safest way to reduce strain on the hips and lower back. This asana improves blood circulation and activates dormant muscles.
2. Butterfly Pose:
It is known to gently open the inner thighs and hip joints. Sitting with the soles of the feet together naturally relaxes the hips and increases flexibility.
3. Happy Baby Pose:
This asana deeply opens the hips while providing complete support to the spine. There is no weight on the body, which helps in loosening the joints and also provides mental peace.
4. Supine Figure Four Pose:
This asana rapidly cures the biggest impact on the outer part of the hips and buttocks due to sitting. Lying on the back does not put any pressure on the knees or spine and the stretching remains very effective.
5. Low Lunge with Support:
Performed with the support of hands or a block, this lunge stretch gently stretches the hip flexor muscles. This is great for those who find it difficult to stand straight after sitting.
Caution: Keep these things in mind during practice
Do not force: Use of force is prohibited in yoga. If you feel severe pain in any asana, stop immediately.
Breath coordination: Taking deep and slow breaths helps the muscles relax quickly.
Use of Props: In the beginning, take the support of a yoga block, cushion or wall for balance and comfort.
Regularity: To remove chronic stiffness of hips, it is mandatory to practice for 15 minutes at least 4-5 days a week.
