Recovering from a hip injury and/or wanting to improve hip health and function

If you’re recovering from a hip injury and looking to improve hip joint health, it’s important to approach your yoga practice with caution and consult with a healthcare professional or a qualified yoga instructor who can provide guidance based on your specific condition. However, here’s a gentle yoga sequence that focuses on hip opening and strengthening while taking into account the potential limitations of a hip injury: Bodhiyoga offers a six day Online intensive exploring various musculoskeletal issues and precise sequences or tried and tested posture work to address these problems  (Remedial Yoga CPD)

1. Easy Seated Pose (Sukhasana): Begin by sitting in a comfortable cross-legged position, ensuring your spine is upright and your hips grounded. Take a few deep breaths, allowing your body to relax and find a steady rhythm.
2. Cat-Cow Pose (Marjaryasana-Bitilasana): Move to your hands and knees, aligning your wrists under the shoulders and knees under the hips. Inhale as you lift your tailbone and chest, arching your back into Cow Pose. Exhale as you round your spine, tucking your tailbone and drawing your chin to your chest in Cat Pose. Repeat this fluid movement for several rounds, focusing on the mobility of your spine while keeping your hip movements gentle.
3. Modified Low Lunge (Anjaneyasana): From the hands and knees position, step your right foot forward between your hands. Lower your left knee to the ground and slide it back slightly. Keep your right knee directly above the ankle. Place your hands on your right thigh and gently sink your hips forward, feeling a stretch in the front of your left hip. Hold for 30 seconds to 1 minute, then switch sides.
4. Bound Angle Pose (Baddha Konasana): Sit on the mat with your legs extended in front of you. Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides. Hold onto your feet or ankles and sit up tall, feeling a gentle stretch in your inner thighs and hips. You can use props like blocks or blankets to support your knees if needed. Stay in this pose for 1-2 minutes, focusing on deep and relaxed breathing.
5. Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent and feet hip-width apart, flat on the floor. Press your feet into the mat, engage your glutes, and lift your hips toward the ceiling. Interlace your hands beneath your body and roll your shoulders underneath you. Hold the pose for 30 seconds to 1 minute, breathing deeply and feeling the gentle opening in your hips and front body.
6. Supine Figure Four Stretch: Lie on your back and cross your right ankle over your left knee, forming a figure four shape. Reach your right hand through the space between your legs and interlace your hands behind your left thigh. Gently pull your left thigh toward your chest, feeling a stretch in your right hip and glute. Hold for 30 seconds to 1 minute, then switch sides.
7. Corpse Pose (Savasana): Finish your sequence by lying flat on your back, extending your legs comfortably apart, and allowing your arms to relax by your sides. Close your eyes and take this time to rest, integrating the benefits of the previous poses into your body and mind. Stay in Savasana for 5-10 minutes, focusing on deep relaxation and releasing any tension.

Remember to listen to your body, modify the poses as necessary, and avoid any movements or positions that cause pain or discomfort. It’s essential to proceed mindfully and consult a healthcare professional or a qualified yoga instructor for personalized guidance.