Standing Poses: Poses & Adaptations for Hip Health & Hip Issues

Following are considerations for:

1. Virabhadrasana II (Warrior 2 Pose)
2. Utthita Parsvakonasana (Extended Side Angle Pose)
3. Virabhadrasana I (Warrior 1 Pose)
4. Prasarita Padottanasana (Wide Legged Standing Forward Bend)
5. Parsvottanasana (Intense Side Stretch / Pryamid Pose)
6. Vrksasana (Tree Pose)
7. Utthita Hasta Padangusthasana (Extended Hand to Toe Pose)
8. Parivrtta Trikonasana (Revolved Triangle Pose) with Assist

Virabhadrasana II

• Strengthens external rotators. (Mukunda Stiles)
• Virabhadrasana II (Warrior 2 Pose)

Utthita Parsvakonasana

• Stretches adductors.
• Utthita Parsvakonasana (Extended Side Angle Pose)

Virabhadrasana I

• Strengthens adductors and TFL. (Mukunda Stiles)
• Virabhadrasana I (Warrior 1 Pose)

Prasarita Padottanasana

• Stretches hamstrings and adductors.
• A variation: bend one knee and press forearm against thigh to stretch entire adductor group. (Jason Crandell)
• Prasarita Padottanasana (Wide Legged Standing Forward Bend)

Parsvottanasana

• Strengthens psoas and adductors. (Mukunda Stiles)
• Stretches one set of hamstrings at a time which may be more effective for students with tight hamstrings than stretching both as in Uttanasana. (Jason Crandell)
• Parsvottanasana (Intense Side Stretch / Pryamid Pose)

Vrksasana

• Strengthens adductors and external rotators of straight leg.
• Vrksasana (Tree Pose)

Utthita Hasta Padangusthasana

• This one-legged balance pose helps develop more stability in each hip through conscious alignment of the ankle, knee, and hip joints. (Marla Apt)
• Utthita Hasta Padangusthasana (Extended Hand to Toe Pose)

Parivrtta Trikonasana with Assist

• Support back foot to ensure it remains grounded. Place strap or hands on back leg. Gently pull just enough to ensure hips are level and stable.
• “The belt imitates the firmness and support of the inner thigh muscles; the idea here is to learn to create the same action on your own, keeping both hips level.” (See Overcome and Prevent Hip Pain for a photo and more information)
• Parivrtta Trikonasana (Revolved Triangle Pose)