There are many types of rugs described in yoga, but not all yoga helpful for hip pain. They all have different roles and have different benefits. According to this topic of ours, we will tell you about Yoga related for lower back and hip pain.
As you know, if we take the path of yoga to overcome the problem of the back parts of our body, then in yoga we have to practice back and back bent postures. Backward bending asanas are postures that turn the body out to face the world. They stimulate because they expand the chest and encourage inhalation. Some people are known to bend over backward to please others and these people often have the same ability on the physical level.
“Yoga is the journey of the self through the self to the self”
Those who have difficulty in bending backward may be frightened to face life and give of themselves with love. These common fears are instinctual or due to unpleasant past experiences. This psychic stiffness dampens spontaneity and adversely affects the external personality.
On a physical level, the backward bending asanas stretch the abdominal muscles and tone and strengthen the muscles controlling the spine, helping prevent slipped disc and other back conditions. The spinal nerves, which emerge from between the adjoining vertebrae, are also toned. This has beneficial repercussions throughout the body since these nerves give energy to all the other nerves, organs, and muscles in the body.
When it comes to lower back and hip pain, prevention is key to a long and pain-free life, but listening to your body is also extremely important. Don’t force any posture that could cause injury.
If your hip pain is extreme, you may want to seek medical attention.so here is it our 5 yoga pose for hip pain. Let our know-how through this 5 Yogasan we can get rid of all the problems related to hip pain.
1. Bhujangasana (cobra pose)
Lie flat on the stomach with the legs straight, Place the palms of the hands flat on the floor, below and slightly to the side of the shoulders. Arms should besides that the elbows point backward and are close to the sides of the body.
Slowly raise the head, neck, and shoulders. Straightening the elbows, raise the trunk as high as possible. Use the back muscles more than the arm muscles. Be aware of using the back muscles first while starting to raise the trunk. Then use the arm muscles to raise the trunk further and arch the back. In the final position, the pubic bone remains in contact with the floor and the navel is raised a maximum of 3 cm.
The arms may or may not be straight; this will depend on the flexibility of the back.
Inhale while raising the torso. Breathe normally in the final position or retain the breath if the pose is held for a short time. Exhale while lowering the torso.
Practice up to 5 rounds, gradually increasing the length of time in the final position.
This asana can relocate a slipped disc, remove backache and keep the spine supple and healthy. A stiff spine interferes with all nervous impulses sent from the brain to the body and vice versa. By arching the spine, improving circulation in the back region and toning the nerves, better communication between the brain and body results. This yoga asana tones the ovaries and uterus and helps alleviate menstrual and other gynecological disorders.
2. Dhanurasana (Bow pose)
Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body.
Bend the knees and bring the heels close to the buttocks. Clasp the hands around the ankles. Place the chin on the floor.
Tense the leg muscles and push the feet away from the body. Arch the back, lifting the thighs, chest, and head together. Keep the arms straight.
In the final position, the head is tilted back and the abdomen supports the entire body on the floor.
Hold the final position for as long as it is comfortable and then, slowly relaxing the leg muscles.
Inhale deeply in the starting position. Retain the breath while raising the body. Retain the breath inside in the final position or practice slow, deep breathing so that the body rocks gently in unison with the breath.
Exhale while returning to the prone position.
3 to 5 rounds.
The entire problem of hip pain will get rid by doing this yoga asana. The liver, abdominal organs, and muscles are massaged. The pancreas and adrenal glands are toned, balancing their secretions. The kidneys are massaged and excess weight is reduced around the abdominal area. This leads to improved functioning of the digestive, eliminative and reproductive organs and helps to remove gastrointestinal disorders.
People who suffer from a weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers should not attempt this practice.
3. Marjari-asana (cat stretch pose)
Starting in a tabletop position on your hands and knees,
Inhale while raising the head and depressing the spine so that the back becomes concave. Expand the abdomen fully and fill the lungs with the maximum amount of air.
while lowering the head and stretching the spine upward.
Try to perform the movement breathing as slowly as possible.
10 to 15 rounds or as long as your comfort.
This yoga asana for improvement in hip pain and the flexibility of the neck, shoulders, and spine. It gently tones the female reproductive system. These postures help to massage the spine, while also stretching the back and the torso. These postures are a great way to keep the back limber — and happy.
4. Makarasana (crocodile pose)
Lie flat on the stomach. Raise the head and shoulders and rest the chin on the palms of the hands with the elbows on the floor. Keep the elbows together for a more pronounced arch to the spine. Separate the elbows slightly to relieve excess pressure on the neck. In makarasana the effect is felt at two points: the neck and the lower back.
Natural and rhythmic.
For as long as possible.
This yoga asana is very effective for people suffering from lower back pain a slipped disc, sciatica or any other spinal disorder. They should remain in this asana for extended periods of time as it encourages the vertebral column to resume its normal shape and releases compression of the spinal nerves.
5. Halasana (plow pose)
Lie flat on the back with the legs and feet together. Place the arms beside the body.
Raise both legs to the vertical position, keeping them straight and together, using only the abdominal muscles. Press down on the arms and lift the buttocks, rolling the back away from the floor.
Try to touch the toes to the floor behind the head. Do not force the toes to touch the floor, turn
the palms up, bend the elbows and place the hands behind the ribcage to support the back. Relax and hold the final pose for as long as it is comfortable.
Return to the starting position slowly.
Inhale while in the lying position. Retain the breath inside while assuming the final pose. Breathe slowly and deeply in the final pose. Retain the breath inside while returning to the starting position. Duration: Beginners should hold the pose for 15 seconds, gradually adding a few seconds per week.
For as long as possible.
The practice of this yoga massages all the internal organs activates digestion, relieving constipation and dyspepsia, revitalizes the spleen, hip pain, and the suprarenal glands
It strengthens the abdominal muscles, relieves spasms in the back muscles, tones the spinal nerves, improving the operation of the sympathetic nervous system.
People who suffer from high blood pressure, chronic spondylitis, peptic should not practice this asana or practice under the supervision of yoga instructors.
You can also check: Yoga Poses to Relieve Constipation