Yoga for Sore Hips

One of the most often mentioned things we hear in our prenatal yoga classes is how sore and achy a mama’s hips can get during pregnancy.

As baby grows and your body prepares for birth, your center of gravity can be thrown off and your hips can become sore and achy. During pregnancy your body produces the hormone relaxin causing connective tissue to begin to relax and soften, and joints and ligaments to loosen which allows your body to become more flexible and more open helping to prepare your body to birth baby.

The postures listed below can help relieve your sore and achy hips and make your pregnancy more comfortable.

1. Pigeon

 

• From table walk the right knee up towards the right hand
• Bring the right foot over towards the left foot and place the lower leg on the mat
• Walk the back leg towards the back of the mat
• Encourage the hips to be level as they sink forward

Tips: Provide support where needed under your hip using blocks or a blanket, your hips should be level.

2. Low lunge

• From table walk the right foot up towards the top of your mat
• As baby and belly grows you may wish to place the foot to the outside of your right hand.
• Walk the left leg back slightly towards the back of the mat
• Encourage the hips to be level as they sink forward

Tips: Provide support where needed under your knee that is on the floor. You may want to fold up a blanket for extra padding under your knee.

3. Bound angle

• In a seated position bring the soles of the feet together
• Bring the feet in towards the pelvis
• Let the knees rest towards the floor

4. Cow face

• Begin in a seated cross-legged position.
• Stack the right knee directly on top of the left.
• Bring your left arm straight up fingers pointing towards the ceiling,
• Bend the left elbow, bringing the left hand to the back of your neck. You can use your right hand to gently shift the left elbow toward your midline.
• Lift the right arm out to the right side, bend the elbow and bring the right arm up the center of the back, clasping hands behind your back.
• Draw both elbows toward the center and keep your head from tilting forward by pressing the back of your head into your left arm.
• Release your arms and try the pose with the left leg and right arm on top.

Tips: Sit on a blanket, block, or bolster to make the pose more comfortable. Be aware of how this pose feels on your knees. If your hands do not meet behind your back, use a strap between them to help.