Part 6: Hip joint
21 Yoga Practices For Body Flexibility
The hip joint connects the pelvic acetabulam (concave structure of the pelvis) and the hemispherical head of the femur, and gets fixed properly with the help of articular cartilage. Hip is the weight bearing part of the body. The ligaments of the hip joint are responsible for the stability of the hip, and are divided into two groups namely intracapsular and extracapsular ligaments.
The only intracapsular ligament is the head of the femur. There are three extracapsular ligaments, found continuous with the outer surface of the hip joint. They are Iliofemoral, Pubofemoral and Ischiofemoral ligaments. Nerves associated with the hip joint are sciatic, femoral and obturator nerves.
Hip pain is a common complaint among individuals of all ages. It may be due to stiffness of the muscles or pinching of the sciatic nerve. Wear and tear of cartilages and muscles can also result in pain. Weakness or brittleness in bones due to aging or fracture may also result in hip pain. Inflammation due to arthritis will result in stiffness of the hip, leading to reduced range of movement.
Pain in the hip is mostly felt in the groin area. Sometimes, the pain is also felt in the thigh or knee because of referred pain.
Gentle fluttering of legs (like a butterfly) with breath can reduce the stiffness in the hip joint.
Slow movement of legs with breath in “Supta baddha konasana” can reduce the pain and improve strength.
This pose provides a stretch for the inner thighs and opens the hips. It enhances blood circulation to the vital organs of excretion and reproduction in the lower belly. Furthermore, it calms the nervous system.
Here is a simple practice to reduce hip pain.
Livelihood demands collection of water from long distances in drought prone areas. Women in the countryside usually carry water pots in their hips. They also tend to have one more pot of water on top of their heads. The image of a woman holding a child in her hip and a pack of wood log on her head is a common one. Both balance and strength in the hip are required to do this multitasking. These women may not have access to learn or do yoga, but nature is the best teacher, as it enforces both balance and strength in the hip.
This practice was developed in accordance with Yoga Therapy, a branch of yoga that requires the ailing person to perform a set of asanas to cure prevailing health issues. Read more about Yoga Therapy here.
Read the previous title in this article series. Part 5: Thigh
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