Post #84: 3-Daily Poses for Hip & Low Back Health

Want to know what 3 poses I think you should be doing every single day for hip and low-back health?

These 3 poses are always a part of my daily practice. After I had my second child, I had so much low back pain that I could not even think about getting in my car without going through these poses first. Luckily that pain finally abated, but I still find these poses a necessity.

If you have serious hip, low back, or knee issues then you will want to check with your doctor or chiropractor before attempting. However, if you suffer from low back and/or hip discomfort that feels muscular in origin, then this practice will be a life-saver. There are modified versions to these poses if these are too much for you.

The low back and hips are said to store a lot of negative emotional energy. Have you ever noticed if you find yourself in some sort of life drama you feel an intense ache in your lower back?  To me it feels as if I’m holding my breath in my low back area. It’s important for us to release this physical stress plus the emotional stress that may have caused it to begin with. The good thing about yoga is that it releases both physical and mental/emotional stress simultaneously.

Check out these 3 poses below and when you have time check out my 32 minute practice centered around these 3 poses.

1. Anjaneyasana: Low Crescent Lunge Pose
This pose stretches the hip flexors including the psoas muscle. If it hurts to lift your leg to put your shoes on then your psoas is probably involved. When the psoas is tight it can tug the low back forward and cause major pain and discomfort in the low back area.

2. Ardha Hanumanasana: Half Split or Half Monkey Pose
This pose stretches the hamstrings. Tight hamstrings can tug on the lower pelvis and cause low back pain. If your hamstrings are more flexible then you can try full hanumanasana and ease the front foot forward into a full split. If so, shift from side to side to stretch different aspects of the 3 hamstring muscles.

3. Eka Pada Rajakapotasana: One-Legged King Pigeon Pose
This pose stretches the piriformis muscle in the glute area. If you’ve ever had sciatic pain then it could be from a tight piriformis clamping down on the nerve bundle that runs right underneath it. If so, then stretching this muscle will release tension and prevent the muscle from aggravating the nerve. Even if you don’t have sciatic pain but you have hip discomfort and soreness, this pose will be your best friend. (This pose is actually a milder modified variation of true King Pigeon Pose, which is an advanced yoga pose in it’s fullest form.)

Click on the image below to get started with this 32 minute practice centered around these necessary poses. 

Remember, you are a force for good in the world. The more consistent you get with these practices the more your life will become guided, sacred, and filled with meaning. You cannot help but then extend deep peace, joy, and contentment to your loved ones, friends, and everyone you meet. The world could use more of this, so let’s get you in the best space to make it happen.