6 Poses for Happy Hips - with Sequences & Variations

Happy hips are hips that have a functional range of movement with stability. Some hips need a little more movement, others need more stability - it's all about the balance!  Enjoy these 6 postures that release and stabilize the hips!

When practicing the postures that release the hips, maintain a sense of strength - don't just  flop into the pose. Try to find the places that grip or hold you back, and breathe into those spaces. 

As you explore your stability, imagine hugging in - as though there were a block between your knees you didn't want to drop. Be mindful of the hips swinging to one side, the knees splaying wide or dropping in. In the one legged bridge, do your best to keep the leg in the air active and the same side hip from dropping to the ground.  

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Ground Release Sequence  1

Seated Figure 4 :
Right side first, right ankle past left thigh. Both legs active. Sit tall, and if you feel your spine round, sit up higher on another blanket. 

Figure 4 Variation:
Keep your spine long and your legs active, hinge forward from the hips. If you feel your low back round, either back off and sit tall, or sit up higher on another blanket.

Seated Grasshopper:
From  seated figure 4, with a long spine, turn to away from the top leg, and bring the forearm to the sole of your foot. Press the foot and forearm into one another, maintain a long spine. 

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Ground Sequence  2

Twisted Roots: 
With legs crossed, breathe into the hips and feel them broaden.

Marching Bridge:
Bring yourself into a low/medium bridge, not too high (this isn't about the back bend, but instead about the hips).  Keep the hips from dropping, as you lift one leg up to a 90 degree angle and switch, marching the legs. 

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Standing Sequence

Chair Balance:
From   Chair Pose, extend one leg wide to side, with just the toes touching. Either hold position, or play with floating the leg off the ground.
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**Don't let the supporting hip drop or knee move. 

Standing Balance:
From Mountain Pose, extend  leg forward  with heel touching the ground. Either hold position or hover the heel off the ground.   

From Mountain Pose, extend leg back with toes touching. Then either hold position, or hover the toes off the ground.  

** Play more with the balance:  Bring leg forward and back smoothly.   Come from the chair balance to sweeping the leg forward and back. 

 Don't feel stable?  Use a chair or the wall for a little support as you build strength!

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Chair Variations