Yoga for building strength and flexibility in the hips

For any joint to be functional for us in life, it needs to have stability and flexibility. If it only has one and not the other, it can’t function correctly. A joint can be very strong but not have any range of motion that is needed for simple activities throughout the day. Likewise, it could have a huge range of motion due to regular flexibility work but nothing to help strengthen the muscles around the joint to offer the stability it also requires. 

The hip joint is basically a ball and socket synovial joint, and it connects the leg to the pelvic girdle, and the ligaments that support the head of the femur (the ball) within the acetabulum (the socket). These ligaments work alongside the muscles of the hips to maintain stability and assist with movement. The muscles in different groups coordinate their actions creating the movements which can occur; flexion and extension, abduction and adduction, internal (medial) rotation and external (lateral) rotation.   

The hip joint structure is designed for weight as it naturally offers stability. This is why through our yoga practice the hips are an area we commonly work on to build a level of flexibility. This means we have both things that are required to have healthy and happy hip joints. It is worth pointing out that alongside a regular yoga practice where we work on hip flexibility, we would encourage some form of activity that regularly supports building strength around these muscles if you don’t already. Examples would include practices such as swimming, cycling, walking or weight training alongside your yoga practice, as this will benefit your hips enormously in terms of flexibility and strength.

What yoga poses will help build hip flexibility?

Pigeon Pose 
Lizard/Wide Lunge
Half Lord of the Fishes
Low Lunge 
Happy Baby
Bridge
Bound Angle/ Cobbler Pose 

However, there are some poses that can do both.

What yoga poses will help build hip flexibility and stability?

Poses where we extend, flex or abduct the leg away from the pelvis but also require some element of strength from the hips (due to bodyweight) to hold the body in place are great for both flexibility and stability.

High/Crescent Lunge Pose - Glutes and Iliopsoas. The legs are in a position where one is extended and the other flexed from the hip joint, so perfect for flexibility and strength, therefore, increasing range of motion and stability for the hip joint.

Some other examples:
Warrior 2
Side Angle 
Extended Hand to Big Toe 
Standing Splits
Side Lunge

Want to know more about Yoga Teacher Training?

We have a full Anatomy and Physiology module on our 200hr Yoga Teacher Training and an advanced module on our 300hr Yoga Teacher Training, both of which feature on our combined 500hr Yoga Teacher Training, alongside modules on many asanas and two weekly asana webinars for our 200hr students. If you'd like to learn more about the training we offer you can visit the website www.yogacourse.com or email info@yogacourse.com