The hip is one of the most important joints in the body, and it is responsible for supporting all our weight, both in static and dynamic postures. It is the part that connects the upper and lower part of our body. For this reason, it is very important to keep it healthy so that it is stable and in harmony, so we recommend that you do not forget to dedicate some time to your training and stretching in your day to day to take care of it properly.
It is true that the hips are normally protected because we strengthen the muscles that surround them, such as the tensors adjacent to them, the lower abdominals or even muscles such as the hamstrings, glutes or quadriceps that make that area strong. This is why leg training is essential when it comes to getting strong hips. We recommend these exercises.
Malasana (Squatting pose). This is an excellent pose to open your hips. With this posture you will relax and tone the muscles in the area. To achieve it, you have to open your compass to the width of the hips with the feet aligned with it. Spread your knees with your elbows to give yourself more flexibility. Breathe deeply and keep your back straight and your abdomen in. Your heels should be flat on the floor. Bring the palms of your hands together at the level of your chest.
Baddha Konasana (Butterfly Pose) Sit with your legs straight. You can use a pillow to lift your hips and make sure your back is straight. Move your feet inward and bring your soles together, as close to your pelvis as possible. Let your knees drop to your sides. Lower the trunk of your body, from your head to your groin, while leaving your knees completely relaxed. Hold the thumbs of both feet with two fingers and the thumb of each hand. If you can’t, support the outside of both feet with your hands. Keep the pelvis level and do not curve your backL Bring your shoulders back and try to bring them together with your shoulder blades, to achieve a greater chest opening. Hold the position for 7-10 breaths
Eka Pada Rjakapotasana (Pigeon Pose) Kneel down and bring one leg bent forward. Stretch the other leg back. Place your hands on the ground, at the sides of your body, until you are placing your groin on the ground. To bring the groin to the surface well, move the heel away from the bent leg as necessary and lift the knee, contract the glute of the straight leg so that it does not pry. Bring the coccyx towards the pubis and putting the abdomen together, the shoulder blades and direct them to the coccyx. Stretch your arms over your head with your palms together. Hold the position for 7-10 breaths. Switch legs and repeat the pose.
Mandukasana (Frog Pose) Get into a “all fours” position and slide your knees out to the sides as wide as possible with your feet out bent. Align your hips with your knees and lower yourself as low as you can. Place your forearms on the ground or for greater range stretch your arms resting on the ground forward. Keep your back straight and your abs active and focus only on opening your hips. Hold the position for 7-10 breaths