How to Do Yoga Without Stressing the Hip Flexor

When you have sore hips -- whether due to an injury, lack of past exercise or medical limitations -- your doctor will likely recommend low-impact workouts that don't hurt your hips. Yoga is usually one of those low-impact exercise choices, but that doesn't mean it's entirely perfect for sore or injured hips. By being mindful of each pose and proper posture, you can participate in yoga without further straining your hip flexors.

Things You'll Need

  • Yoga mat
  • Strap
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Instructions

    • 1

      Approach your yoga instructor before class and let her know that you have sore or injured hip flexors and need to avoid strain. That way, she can be mindful of each pose and even suggest modifications that are more appropriate for your current condition.

    • 2

      Check your alignment in each pose and ensure you're using proper posture. According to Yoga Journal, an anterior pelvic tilt -- tilting your pelvis forward during practice -- is a common mistake that can lead to muscle imbalance and eventually hip soreness. Instead, keep your pelvis stacked underneath your core to help provide better support for your hip flexors.

    • 3

      Practice poses that provide a gentle opening stretch for your hips, but avoid those that cause you to feel pain. One effective stretch is Warrior pose, as it can be easily modified depending on your level of expertise and flexibility. Stand sideways on your mat with your feet shoulder-width apart and then turn so your front foot faces the top of your mat while your back foot remains perpendicular to the front foot. Bend your front knee but never allow it to go past your ankle, while your back leg remains straight. Extend your arms out to either end of the mat. This helps stretch the hips, but you control how deep the stretch goes by sliding your back leg toward the bottom of your mat.

    • 4

      Move smoothly and slowly through the various poses you complete during yoga. Beth Israel Deaconess Medical Center notes that while yoga can be a gentle exercise to help with hip rehabilitation, you could aggravate sore hips through jerky movements, bouncing while in poses or moving too quickly. Take your time and remember that yoga is never a contest against other practitioners.

    • 5

      Stop if you feel pain. While yoga is a low-impact activity, like any exercise, it can be difficult when done improperly. Pushing yourself through pain -- especially in the hips -- could result in torn tendons and aggravated injuries. Talk to your doctor about exercise alternatives that are less likely to stress your hip flexors.