They support a wide range of movements, such as running, walking or just sitting. When they are unhealthy, hip joints can also be a source of knee and ankle problems. Keeping them moving with yoga exercises that train to open and close these joints is not only vital to health, but also a source of psychophysical well-being. We talk about it with Professor Daniela Lucini, Head of Exercise Medicine at Humanitas.
The hips in yoga
In yoga, hips are often considered nerve centres where tension and emotion accumulate. To allow the muscles around the hips to release the accumulated tension, the muscles around the joints should be subjected to stretching exercises. It only takes 10 minutes a day, once a week.
Here is how to do the exercises:
- On your back, bring your right foot just below your left knee and pull your left leg slightly towards you. Repeat for the other side.
- Cross your legs and extend your arms or place your elbows on the ground on each side.
- Rotate the heels along with a rotation of the pelvis to the right and left.
- Lift the right leg, then bring the heel to the height of your hand, placing it next to it and then rest your elbows on the ground while maintaining the position. Repeat for the left side.
- Repeat this exercise 3 times.
- Join the hands and then spread the arms from both sides by rotating the head.
- Lift the leg, and then lower it towards the chest, also resting the elbows on the ground. Repeat from both sides.
- Lie down on the ground relaxing your muscles and then sit cross-legged with your back straight.
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