Yoga Therapy for the Hips

Hatha Yoga
Yoga Therapy
Class Description: 

This short therapeutic sequence isolates the outer hips, hip flexors and quadriceps to improve their flexibility and help counteract the effects of chronic sitting. With regular use, musicians, office workers, dentists and dental hygienists will find ease in their body at work and at home. Yoga practitioners will also find that these exercises will quickly improve their flexibility in their asana practice.

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Average: 3.7 (18 votes)


oh, yes, this is a perfect antidote to restless-car-leg syndrome. I get that from even short car rides!
Glad you found it useful.

This video would be a quick, yet excellent way to stretch and release all those muscles after being cooped up in a long car ride. Great for use after the drive visiting distant family.

This class was awesome! Thanks

oh, yes, the chair takes things up a notch, doesn't it? Who says props make things 'easier'?
Glad you liked the innovations!

I had never thought about doing these poses on a chair, and I really enjoyed the modifications!

Hi lyd_grace. There are some real gems in this batch of exercises. It's so exciting to find a new movement that gets right in the exact spot you need! I hope you are still adding these to your practice.
MAny thanks,

My hip was very sore on my run today. I found this class. Perfect. The last post got right at the sore area. I'll be doing this class in addition to my regulars for a while.

Hi Lolala,
oh, I can relate to closed hips. Pigeon pose has dozens of modifications you can use - I have a section in my yoga therapy training on this specific question!
The good old reliable variation is to come onto your back and do a Figure Four stretch, keeping your foot flexed. You can keep your other foot on the ground until you are ready to interlace your fingers behind your thigh and bring both legs toward your chest.
You can do the same thing we do in this video, but on a desk or table instead of a chair - this takes the intensity out of the back leg, especially, and allows for a more gradual ease into the pose. As you open up, you can step your standing leg back, a little at a time, and eventually start to bend that knee. You will work your way into being able to use the chair as in the video.
And, you can always sit on your chair and bring you leg into the same Figure Four position as on your back. With your foot flexed, you can gently press your knee down toward the floor. THis is a great way to do it, as it building in the stability of having square hips, since neither of them will lower away from a square position.

I hope that helps! Keep practicing. Those hips will open up for you soon.

My hips are so closed that I can't get my shin anywhere near the chair in the final pose. Can you suggest any modifications to the Pigeon pose so that I can start getting the benefits of the stretch?


Wow - your body has been through a lot! I'm so glad you are on your way to recovery and that these exercises can play a part in that rehabilitation. Best of luck to your on your journey back to standing on your legs painfree!


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