Hip Strengthening Exercises to Prepare for Asana & Hip Stabilization in General

Related Knowledge Needed

The following teaching and study materials provide highly useful background for the hip strengthening exercises you find here. These materials will prepare you to understand the related anatomy and the thinking behind the exercises presented.

1. Anatomy – The Pelvic Girdle, Pelvis & Hips Intro
2. Anatomy – Hip Muscles
3. Anatomy – Pelvic Floor
4. Hip Issues & Teaching Considerations – Here you’ll find key teachings on this complex topic, including why a focus on engaging the glute maximus can help prevent and relieve hip issues and the need for balancing the tone of the adductors and glute medius.

Introduction

If hip muscles are weak, the task is to strengthen them to prepare for asana.

Expert yoga therapist Mukunda Stiles offers the following general instructions, suggesting that students take steady full breaths during the exercises, and that they practice regularly for at least six weeks.

For this type of regular practice, go in and out of the motion, while taking steady full breaths. Once a week, repeat the test, holding the pose to determine how long you can hold the position steadily and comfortably. If the region you find weak has been a source of pain, ether acute or chronic, give yourself at least six weeks of regular practice, regardless of how quickly you reach the goal of holding the motion for twelve steady breaths. – Mukunda Stiles