Yoga Therapy for the Hips

Erica Fritch
Instructor Erica Fritch
Average: 4 (71 votes)
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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.

Equipment: None
Style: Hatha Yoga, Yoga Therapy, Yoga for Back Care


cboshelle 3 months ago

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

Gregluke 1 year ago

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

marcelias 2 years ago

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

Toni_S 3 years ago

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 3 years ago

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 3 years ago

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 4 years ago

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 .

Erica Fritch 4 years ago

I'm glad to hear it, Cherie! It's amazing what the human body can do, what it can come back from, and how much it loves to move. Keep it up, and I'm sure you'll be back to fuller range of motion soon.

ckait305 5 years ago

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

Erica Fritch 3 years ago

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.