look news india
New Delhi/Lucknow. In today’s digital age, sitting in front of a laptop for hours, long journeys and lack of physical activity has made ‘hip stiffness’ spread like an epidemic. Most people resort to simple stretching to relieve this stiffness, but experts believe that stretching only provides temporary relief. On the contrary, yoga works on the muscles as well as joint mobility and the nervous system, due to which hip stiffness not only goes away quickly but also does not come back for a long time.
Why is yoga better than stretching?
General stretching focuses only on stretching the length of the muscles. At the same time, yoga includes movement, breathing techniques (Pranayama) and muscle activation. This combination releases tension deep in the ‘hip capsule’. When you do yoga, your nervous system signals the muscles to ‘relax’, thereby removing the stiff resistance.
5 most effective yoga asanas to remove stiffness
1. Low Lunge:
This is the quickest way to relieve stiffness caused by sitting. It targets the hip flexor muscles that become short and stiff from constant chair sitting. It restores the natural extension of the hips.
2. Pigeon Pose:
It is considered the ‘gold standard’ for relieving deep tension in the outer thighs and buttocks. The coordination of breath in this posture encourages the muscles to become soft without any force.
3. Malasana/Squat:
By continuously sitting on a chair, we lose our natural ability to sit (squatting). Mala Mudra simultaneously stretches the hips, waist and ankles and increases blood circulation in the lower body.
4. 90-90 Hip Stretch:
It is an effective part of modern yoga that improves internal and external rotation of the hips. It makes daily activities like walking and turning much easier by increasing the mobility of the joints.
5. Lizard Pose:
It works multiple muscles at once (inner thighs, hip flexors and buttocks). This multi-angled approach eliminates stiffness much more quickly than any single stretch.
‘Dynamic’ tips for instant relief
Cat-Cow Stretch: If you’re feeling too stiff, start with the rhythmic movements of Cat-Cow instead of sitting still. This provides lubrication to the joints.
Rest is important: Mental stress is also a major cause of stiffness. at the end of practice bound angle posture (Reclined Bound Angle) so that the body can be completely relaxed.
Regularity: The benefits of yoga are available only when you make it a part of your daily routine. It is also beneficial to stand and rotate the hips (Hip Circles) for 2 minutes after every 1 hour in the office.
