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Yoga Therapy for the Hips

Beginner I

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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Comments

Existing Comments

cboshelle
cboshelle
April 22, 2020
Comment:

Very welcome brief stretch that helps you feel balance and strength in lower body. You can do this at work! Thanks for this.

Gregluke
Gregluke
July 31, 2019
Comment:

Very interesting class. Would never have thought about using a chair to bring a new dimension to these stretches. Thank you Erica!

marcelias
marcelias
January 30, 2018
Comment:

Good brief episode to follow-up along at work. Feel better mind/body!

Toni_S
Toni_S
January 10, 2017
Comment:

Thank you for offering this sequence. In my opinion, it is NOT for beginners. I have limited range of motion and my hips are very tight. Working with a chair was extremely awkward.

RunBabyRun
RunBabyRun
October 2, 2016
Comment:

Erica, this short yoga session is helping me get through my training for my first marathon (at the age of 52). I have been doing this session after my long runs and it provides relief for my tired legs and cranky hips in the short amount of time I can muster for another physical activity. One month to go! Thanks, thanks, thanks!

Erica Fritch
Erica Fritch
October 6, 2016
Comment:

Hi RunBabyRun,
I'm glad to hear that these hip stretches are working for you and helping, and very glad to hear that you are balancing your training out with some yoga! Marathons are pretty intense, demanding challenges, and the training can really take a toll. Keep up the self-care and undoing the tightening up that so much running does. I'd also add a good dose of restorative yoga (legs up the wall pose would be perfect) to help restore everything and allow your muscles to relax and unwind. Heavy workouts can help our brains de-stress, but our muscles need to have a chance, too!

cherie.holmes
cherie.holmes
March 4, 2016
Comment:

Thank you Erica - These stretches and your modifications from other peoples comments helped believe I can stretch again and not
be afraid to do so .

ckait305
ckait305
July 29, 2015
Comment:

Can this be done during pregnancy? Should there be any modifications.

Erica Fritch
Erica Fritch
August 21, 2016
Comment:

Hi ckait305,
Yes, these can be done during pregnancy, and the help and height of the chair can be hugely beneficial for when your body gets bigger and less agile. The caution I add is that during pregnancy, with the extra relaxin hormones, don't go too deep. The chair can help you get deeper into a pose when you are ready for it, but during pregnancy is not a time to be working on getting deeper and deeper stretches. The hormone changes makes it hard to gauge, and some extra mindfulness needs to be given to your regular limits.

AmandaMitnick
AmandaMitnick
July 20, 2015
Comment:

I love this class! Perfect for getting some movement into my aggravatingly tight hips!

Erica Fritch
Erica Fritch
July 21, 2015
Comment:

Hi Amanda,
I'm glad this class hits the spot for you. It's one of my favourite sets of excersizes to do, and I have not been doing it very often lately. I'll take a note from you and get my chair back out!

Lolala
Lolala
August 14, 2014
Comment:

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?

Thanks!

Erica Fritch
Erica Fritch
August 15, 2014
Comment:

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.
Erica

boichot1956
boichot1956
December 20, 2013
Comment:

I have used up the maximum internet speed for the month and they slowed down the internet speed. What would help me to be able to watch the videos? I am not using HD right now I have it where I could maybe watch the video. What can I do to solve this problem?

boichot1956
boichot1956
December 29, 2013
Comment:

Last year I was recouperating from a fracture in my Femoral neck really close to my hips. I did not know I had a fracture when I injured myself at the motorcycle course that I was taking. I had fallen three times with a motorcycle I fell on my left side and I suffered what I thought was a sprained big toe, sprained ankle, and a bruised hip. I could not have everything checked out because I did not have insurance yet. This happened in June of 2012. I found out I had a fracture on January 06, 2013. All through the summer I was in a whole lot of pain. I still had to climb up steps everyday, I still was dancing at Jazz Fests, and other events, and also going to school. I still did this with a lot of pain. It hurt so bad that at times I could barely walk, but I did that also and did not quit. When it healed, I began to try to strengthen the inner and outer thighs, ride my brand new bike because the mountain bike was to heavy for me. I started looking for free yoga classes and I found your site. I found exactly what I needed to gently get my upper thigh and hip joints more flexible and eventually I can stop having to take Aleeve everyday. Maybe I will be able to stop taking pain relievers permenetely.
The Yoga Therapy for the Hips definitely worked on the areas that needed to be worked on. My leg is getting better.

govinda
govinda
July 17, 2014
Comment:

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!
Erica

Suzzann
Suzzann
August 9, 2013
Comment:

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.

aimeceleste
aimeceleste
July 11, 2013
Comment:

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

govinda
govinda
July 17, 2014
Comment:

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

lyd_grace
lyd_grace
April 28, 2013
Comment:

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.

govinda
govinda
July 17, 2014
Comment:

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,
Erica