8 Yoga Poses To Relieve Back Pain and Can Be Done in 8 Minutes

We all know how important for our body is to move and to be flexible. Another very important thing is to maintain the flexibility in the hips. Nowadays, nearly all people use to sit at a desk all day long. These extended periods of sitting every single day will eventually and inevitably make the hips tight and their mobility will become impaired.

 

Dangers of Tight Hips

1)  Muscle Imbalances – the hip flexors are actually the front of the hips. These muscles will become tight and short over time if we sit for hours each day. The back section of the hips consists of the glutes and the hip extensors, and they become overstretched over time as well. However, the fact that they are being tightened and stretched respectively does not mean that they will benefit from these actions. They get weak too, due to the lack of use of each group of muscles.

2) Back Pain – if the glutes and the hip extensors are being overstretched and the hip flexors are tightened, the pelvis will begin to be pulled out of place into a forward, unnatural tilt. Due to the occurrence of the tilt and the tight muscles, the muscles in the lower back will also be pulled at, and this will lead to one of the most common complaints from those with severely tight hips.

3) Poor Balance and Posture – the hip flexor is the main stabilizer of the pelvis, so when these muscles are being weakened, the balance of the body will become impaired, and it will lead to poor posture.

If you want to counteract the hours you spend sitting at the desk, you need to take time to stretch out your hips on a daily basis. If you increase the mobility in your hips, you will also increase the level of strength and power while you workout. One of the greatest ways for you to gain flexibility in your hips is to start practicing yoga, as it has numerous hip-opening poses. Some of the best yoga poses which work as hip openers are the ones we are going to present you further in the text. These poses are part of numerous yoga classes.

1. Thread the Needle Pose

Start by lying down on your back, and make sure your feet are positioned flat on the floor and your knees are bent. Then, cross your right ankle over your left knee in the shape of the figure ‘4’. Next, having your hips grounded and your lower back on the mat pressing it, pull the left knee towards your chest, threading your right hand between your legs.

Clutch your hands under your left knee and pull the knee deeper into the stretch. Try to concentrate on keeping the right knee open to stretch the hip well. Take a deep breath, and hold for at least half a minute on each side.

2. Happy Baby Pose

Lay on the mat with your back down, and bring your knees close to your chest. Then, put your hands on the inside arches of your feet and open your knees wider than the width of your shoulders. Press your back into the math as much as you can, and then holding this position, press your feet into your hands while you pull down on feet, creating resistance. Inhale deeply and stay in this position for at least half a minute.

3. Butterfly Pose

Sit down on the mat and bend your knees. Place your hands on the mat beside your body. Then, bring the soles of your feet together and let your knees open out to the sides. Open your knees and bring them closer to the floor using your leg muscles.The stretch should be felt in your inner thighs. For a deeper stretch, pull your feet closer towards you, or fold forward and walk your hands out in front of you. Remain in this pose for about half a minute.