Single leg pose

5 yoga exercises for hip pain

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Single leg pose

5 yoga exercises for hip pain

Are you bothered by your hips? Here are 5 Yoga exercises that can help you increase hip mobility and reduce hip pain. Feel free to share with someone with hip problems.


Yoga and yoga exercises can be useful when it comes to relaxing in tight muscles and muscles. Most of us sit too much in everyday life and it causes the muscles in the back, hip, back of thighs and seat to become too tight. Regular stretching can be a good measure to counteract stiff muscles and stiff joints. We recommend that these exercises be done together these strength exercises for the hip for maximum power.



1. Anjaneyasana (Low Outcome)

Low lung yoga pose

This yoga position opens up the hip position, stretches the muscles and activates the lower back in a good way. Start by in an outstretched position and then lower the back leg slowly against the exercise mat. Remember that the knee should not go over the tips of the toes. Make sure you have a neutral position in the lower back and then take 4 to 10 deep breaths. Repeat 4-5 sets or as many times as you feel is necessary.


2. Ananda Balasana (Yoga Position for Inner Thighs)

Yoga position for hip and inner thighs

A yoga position that stretches inside the thighs - muscles that we all know can be difficult to stretch in a good way. It stretches and gives more flexibility to the hip and seat. Lie on an exercise mat and pull your knees towards your chest - then place your hands against the outside of your feet and pull gently until you feel it stretch. Hold for 30 seconds and repeat 3-4 sets. A progression variant is to hold your hands against the inside of your feet.


3. Vrksasana (Trepositur)


The exercise, which in Sankrit is called Vrksasana, can be translated as "tree pose" in Norwegian, and when you look at the position you understand why. It gives both balance and strength to the legs, hips and back - a good, injury prevention exercises for both old and young. First stand on two legs and then gently pull one leg upwards on the inside of the opposite leg - balance and find the right position and let your arms shoot up like the branches of a tree. Hold the position for 1-3 minutes. Repeat on both sides over 3-4 sets.


4. Frog position

Frog position - yoga

A somewhat more demanding, but effective, exercise that is not recommended for those with a known knee diagnosis. Stand on your knees and let your body fall forward with outstretched arms. Gently increase the distance between the knees until you get a good stretch of the thigh muscles, especially on the inside. The ankles should be in line with the knees and not protrude too much, as this can give unnecessary pressure to the knees. Performed over 3-4 sets with a duration of 30 seconds.


5. «Kapotasana» (Duestillingen)

Pigeon pose

The pigeon position can be demanding for beginners, as it requires that you already have some flexibility in the hip and knee. The reason why it is effective is that it really stretches the muscles around the hip and hip joint. Hold the position for 5 to 10 deep breaths, about 30-45 seconds, then switch to the other side and repeat as needed.


These are fine yoga exercises that should preferably be done daily for maximum effect - but we know that hectic weekdays do not always allow this, so we accept even if you get it done every other day.


How often should I do the exercises?

It all depends on you. Find out what works for you in the beginning and build slowly but surely going forward. Remember that exercise can lead to tenderness in the beginning, as you actually gradually break down damaged areas (damaged tissue and scar tissue) and replace it with healthy, functional soft tissue. This can be a time consuming but very rewarding process. If you have a diagnosis, we ask you to ask your clinician if these exercises can be beneficial for you - possibly try yourself very carefully. We otherwise encourage you to be on the move and to go hiking in rough terrain if possible. We also encourage you to check out these strength exercises for the hips.


Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here (in Danish). If you have any questions, just give it a go Contact us or comment directly in one of our relevant articles for your issue.


NEXT PAGE: - Hip pain? You should know this!

Ask us - absolutely free!

Also try: - Good Advice and Measures Against ISJIAS



Hurt i back og neck? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.

Try these exercises as well: - 6 Strength Exercises for Stronger Hips

Hip Training


What can I do even for hip pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).


Recommended products for pain relief for hip pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

purchase now


Also read: - 6 Effective Strength Exercises for Sore Knee

6 Strength Exercises for Sore Knees


Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you need other recommendations tailored for you.

Cold Treatment

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Images: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions / images.

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