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Bed Yoga for Tight Hips

Bed Yoga for Tight Hips

Rick Kaselj Uncategorized

Tight hip flexor muscles can impact many other areas of your body. You might have tightness or an ache in your lower back, especially when standing. Poor posture and difficulty standing up straight can also occur. You might also feel pressure on your knees and lower back. With your hip flexors affecting so many different muscle groups, relieving tight hips needs to be a priority, and yoga has proven to be one of the best ways to alleviate this stiffness. Below we have shared relaxing yoga poses guaranteed to relieve tight hip flexor muscles. Each of these bed yoga for tight hips exercises can be done on the floor or from the comfort of your own bed. Try this bed yoga for tight hips routine first thing in the morning for a great start to your day.

1. Warm-up – Breaths & Constructive Rest

Lie on your back with your knees bent and feet flat on the bed. Place your hands on your belly and let your knees fall inward. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth.

Warm-up – Breaths & Constructive Rest- Bed Yoga for Tight Hips

2. Knees to Chest

Lie on your back on the floor with your knees bent and your feet flat on the floor. Lift both knees up towards your chest and hold onto your knees with both arms. Look for a light stretch in the lower back and glutes. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. 

To intensify this stretch, slowly rock from side to side.

Knees to Chest - Bed Yoga for Tight Hips

3. Hip Circles

Lie on your back on the floor with your knees bent and your feet flat on the floor. Lift both knees up towards your chest and hold onto your knees with both hands. Slowly move your knees in a circular motion, occasionally changing directions. Breathe deeply throughout the entire exercise. Repeat the movement.

Hip Circles 1- Bed Yoga for Tight Hips Hip Circles 2- Bed Yoga for Tight Hips

4. Single Knee to Chest

Lie on your back with your legs straight, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal area, bend one knee, and use your hands to pull your knee towards your chest. Look for a light stretch in the hips and lower back. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

To make this exercise easier, bend your other knee while going through the movement.

Single Knee to Chest 1- Bed Yoga for Tight Hips Single Knee to Chest 2- Bed Yoga for Tight Hips

5. Yoga Spinal Twist for Hips

Lie on your back with your legs straight, maintaining good alignment with your head, shoulders, hips, and legs. Extend your arms out at your sides and relax your upper body. Bend one knee, then twist through your low back, pelvis, and spine to move your bent knee across your body. Lower your bent knee towards the bed and hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side. This yoga pose is a great way to loosen tight hips.

Spinal Twist 1 Spinal Twist 2

Variation 1 – Knee Drops

Lie on your back with your knees bent and your feet flat on the bed, wider than shoulder-width apart. Extend your arms out at your sides and relax your upper body. Engage your core, then twist through your low back, pelvis, and spine to lower both knees toward the floor. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

Variation 1 – Knee Drops 1 Variation 1 – Knee Drops 2

Variation 2 – Supported Spinal Twist

For this exercise use a pillow, bolster, or rolled-up blanket to support your leg.

Lie on your back with your legs straight, maintaining good alignment with your head, shoulders, hips, and legs. Extend your arms out at your sides and relax your upper body. Bend one knee, then twist through your low back, pelvis, and spine to move your bent knee across your body. Lower your bent knee towards the bed, supporting your leg with the pillow or bolster. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

Variation 2 – Supported Spinal Twist 1 Variation 2 – Supported Spinal Twist 2

6. Happy Baby Yoga Pose for Hips

Lie on your back with your knees bent and feet flat on the bed, relaxing your upper body. Lift your bent knees and hold the outsides of your feet in each hand, bringing your knees toward your shoulders. Hold this position for several deep belly breaths, in through your nose and out through your mouth. 

To make this exercise more challenging, slowly rock your body from side to side.

Happy Baby

7. Child’s Pose

For this exercise, use a pillow, bolster, or rolled-up blanket to support your upper body.

Begin in an upright kneeling position in front of the pillow with your knees wider than shoulder-width apart. Tighten your abdominal area. Shift your hips back to your feet and extend your arms overhead. Lower your forehead down to the pillow and relax your mid-back area for a light stretch. Take several deep belly breaths, in through your nose and out through your mouth. 

Childs Pose

Variation – Modified Child’s Pose with Supported Hips

For this exercise, use a pillow, bolster, or rolled-up blanket to support your hips.

Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Place the bolster across your calves. Tighten your abdominal area and shift your hips back to the bolster. Hold this position for several deep belly breaths, in through your nose and out through your mouth.

Variation – Modified Child’s Pose with Supported Hips

8. Figure 4

Lie on your back with your knees bent and your feet flat on the bed. Cross one ankle over your opposite knee, flex your foot and push down on your knee to deepen the stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

To make this exercise more challenging, raise your crossed legs and use your hands to pull your bottom leg closer to your chest, intensifying the stretch. This is one of the best yoga positions to alleviate tight hips.

Figure 4 a Figure 4 b

9. Pigeon Pose Yoga Pose for Tight Hips

For this exercise, use a bolster, pillow, or folded up folded blanket to support your upper body if needed.

Begin in a 4-point position with your knees below your hips and your hands under your shoulders. Bring one knee up towards your chest, cross your foot under your opposite hip, then lower your upper body to the bed as you extend your opposite leg back. Support your upper body with a pillow or bolster if needed. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side. 

Pigeon Pose 1 Pigeon Pose 2

10. Cool Down- Breaths

Begin in an upright sitting position with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips. Place your hands on your knees. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth.

Cool Down- Breaths

It’s incredibly important to talk to your doctor about any prolonged tight hip flexor muscles you might be experiencing to better understand the root cause and create an impactful plan for recovery. In the meantime, bed yoga for tight hips is a simple and safe way to promote relaxation and relief in just a few minutes each day.

Don't let your hip pain slow you down. Learn how to improve mobility and eliminate your hip pain once and for all here to avoid tight hip flexor or you can try bed yoga for tight hips.

5 Bed Exercises to Loosen Up Your Hips

2022-08-25
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