This is not a hip opening practice since the primary focus here is on strengthening and stabilizing your hips and sacrum. Lower back tension often leads to hip pain and this simple posture is a great way to relax and unwind at the end of the day.
Carefully place the sole of one foot on the front edge of the chair.
Chair yoga poses for hips. Stay here and enjoy the stretch. Here are 12 of our favorite yoga poses for hip pain. Straighten your right knee.
This pose stretches the entire back of the legs from the calves to the hamstrings to relieve hip and lower back pain. Interview with kristine lee developer of the sit n fit yoga method. Try three simple chair yoga poses.
Step one leg back a short distance and lengthen the spine. This 50 minute chair yoga practice uses seated standing and leaning over the chair poses to strengthen the hips and stabilize the sacrum. Stand facing the chair with your legs hip width distance apart.
Begin seated on the chair with your feet flat on the floor. Hold for 20 to 30 seconds then repeat on the other leg. Some of them are a bit stronger but can be modified to suit your current physical ability.
Bend your knees and place your hands on the chair. It targets your back and hips and uses seated standing and leaning over the chair poses. Place yoga blocks beneath your hands on either side of your hips or feel the stretch without extending your chest toward your knee.
Press down into the hands and straighten the arms. Sit so that your right hip is touching the wall. Gently begin to bring the soles of the feet together letting the knees splay out.
Place blocks under the soles of your feet. Begin with some gentle mobility work for the hip joint by lifting the right foot a few inches off the floor take hold of your knee and make circles with it do this three times in each direction. Roll your shoulders up then relax them back and down.
Keeping your hips squared forward lower your chest toward your right knee as far as you feel comfortable. Slowly shift your hips forward. Legs up the wall.
When you feel the right amount of stretching along the front of your right hip pause breathe naturally and hold the position for up to 30 seconds. Choose a height that feels the best for you. Legs up the wall is a restorative pose that can release the lower back.
Chair yoga is a general term for practices that modify yoga poses so they can be done while seated in a chair. At the same time reach your left arm in front palm facing up. Seated pigeon pose is a great way to increase mobility in your lower body and alleviate tight aching hips.
Hold for several breaths. Keep your heels under your knees your knees in line with your hips your rib cage lifted and the center of your head reaching up. This chair yoga version of pigeon pose or ankle to knee pose will target the glutes and piriformis muscles.