Our anatomy is made of bones and the joints. The joints get friction when we move our body. Hence the lubricating material that keeps out joints so smoothly working gets depreciated. These lubricating materials are again received from our intake of balanced food. But in cases of over use of our body parts, certain part gets much imbalanced. This creates pain after a certain period. The pain in hip joints is one of the outcomes of such over use of our body part.

Yoga Postures for Hip Joints

Dvipada Pitham

Dvipada pithamThe Sanskrit word Dvi Pada Pitham is comprised of three different words. Its
literal meaning is ‘two legs and chair’. Another meaning of the word ‘Pitham’ is back also.
This posture is called Bridge Pose. It combines the breathing technique and physical exercises. Its overall aim is to activate every limb of our body. You would find doing this pose easy.

How to Do Bridge Pose

  • Ensure that your belly is empty. It is advisable to do this pose before taking food or drinks.
  • Spread your yoga mat on the ground and lye down in relaxing pose. The face should be upward and the eyes should look at ceiling. At the starting point, just stretch your hands straight in direction of your feet.
  • Raise your knees and keep both the feet near to buttocks. But they should not touch your buttocks.
  • Now take hold of your feet with both of your palms. It would make your belly a little bit lifted.
  • Inhale as much as you can and hold the breath inside for a while.
  • Keeping your feet firmly held in palms, try raising your back upwards.
  • The lifting of back is to be done with inhaling. And when you lower your back again on yoga mat, you are to exhale. This posture creates a rhythm in our breathing.
  • You can lower your back on mat to take some rest. This pose can be repeated as many times you wish. If you feel tired, you can do it after taking rest.

Benefits of Doing Bridge Pose

  • When we do this pose, the pelvic muscles are stretched. It provides adequate exercise to the pelvic, abdominal and leg muscles.
  • The spinal cord would be slightly bent and fully stretched.
  • While doing this pose, your head would be downward. It creates more flow of blood going towards the area of head. The increased flow of blood would benefit us in long run. But in short run it helps in increasing the level of our memory power.
  • This pose involves constant inhaling and exhaling. This makes us feeling fresh and energetic.
  • This pose can be done before doing other difficult poses, which involves great care and more strength. We can do this asana at any time of the day, but the morning time would be more suitable.
  • After doing it for one week constantly you would find that your appetite is increased. As it gets the abdominal muscles working much, it would increase your desire to take more food. Dvipada Pitham (Image courtesy By Joseph RENGER [GFDL, CC-BY-SA-3.0 or CC-BY-SA-2.5-2.0-1.0], from Wikimedia Commons)

Cobra Pose:
It is experienced that the Cobra Pose, that is known as Bhujangasana is one of the most useful exercises for those who have complaints about lower back aches. The regular practicing of this Yogasana would help decreasing some stiffness in the lower back, even in the initial stage of exercising. Cobra Pose provides strain to the muscles in chest area, so it enlarges the chest and strengthens arms.

This is one of the easy types of asanas. You would hardly find any difficulty in doing it. Wind releasing posture helps in releasing the gas from intestines.
  • First lie down on the floor or the Yoga net, with legs kept straight and in forwards position.
  • Taking a deep breath, start bending both the knees. Alternatively you can bring in only one knee, and repeat the same for another.
  • Release breath and press the folded legs near to abdomen, as near as you can.

Plow Pose is another posture that could help in curing the hip joints. Those who face acute pain for him joint should avoid doing this; and those who wants to do it. they should do this pose in the presence of a trained teacher only.

Halasana is a Sanskrit word made of two words, Hala and Asana. Meaning of Hala is ‘plough’. While doing this asana our body looks like a ‘Plough’. So it is named ‘Plough Pose’.


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