Whether you have ongoing sciatica pain or just a feeling of stiffness in the morning, discomfort in the hips can cause your whole body to feel out of whack. Starting a yoga practice that includes gentle hip exercises can help relieve pain in the hips safely. Relieving hip pain can also relieve pain in the lower back, as tight hip flexors can misalign the pelvis and affect the muscles of the back.
Bound Angle Pose
Bound Angle Pose can relieve hip pain caused by sciatica, while also stretching the inner thighs and groin. You may wish to sit on a folded blanket before starting, as this helps your pelvis tilt forward, aiding in the stretch. Start in a sitting position with your knees bent and the soles of your feet pressed together. Hold your feet, bringing your heels as close to your pelvis as is comfortable. If you can't comfortably hold your feet, hold your ankles or shins. Sit up straight, keeping your shoulders pressed down.
Happy Baby Pose
Happy Baby Pose gently stretches the hip flexors. Start by lying on your back. Bend your knees and bring them towards your chest so that you can grab the outsides of your feet. If you can't reach your feet, use a yoga strap or belt. Widen your legs, gently pulling your knees towards your armpits. Keep your shoulders pressed into the floor, and press your feet into your hands. Push your tailbone down towards the floor to release pressure on your lower back.
Wide-Legged Forward Fold
Wide-Legged Forward Fold stretches the hip flexors, while also stretching the spine and legs. Step your feet out so that they are 3 to 4 1/2 feet apart. Your feet should be parallel. Put your hands on your hips and keep your spine long as you bend forward from the hips. Release your fingers to the floor directly under your shoulders. Relax your shoulders down your back so they don't press up around your ears. Place your hands back on your hips and keep your spine straight as you bend upward out of the pose.
Fire Log Pose
Fire Log Pose is a hip opener that can be as gentle or as challenging as you'd like it to be. Sit on a blanket to help your pelvis tilt forward. Place your left leg on top of your right leg so that your shins are lined up straight in front of you. Your left ankle should sit just outside of your right knee. Keep your torso straight and let your fingers graze the floor for support. For many, this is enough of a stretch, though you may also fold forward if you want to increase the stretch. Switch legs.
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