Look after arthritic hips with these 3 easy yoga practices
<p><em><strong>Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</strong></em></p>
<p>The genius of joints is that the more they move and bend, the more fluid circulates through them increasing the ability for even greater movement – a flawless system. Flawless, that is, until arthritis interrupts.</p>
<p>The largest joint in the body is the hip, if you are dealing with osteoarthritis in the hips there’s hopeful news – new research has found that a daily yoga practice can improve arthritic symptoms and put you in a good mood too. The three practices below will help to increase your hip joint range of motion.</p>
<p>A word of caution: Hip replacements may feel tight when practicing yoga and post-operative guidelines will be a challenge. It all depends upon the type of surgery you have undergone, whether it was partial hip replacement and so on. Ask your doctor before starting for advice about a safe range of movement.</p>
<p>If you feel uncomfortable or lightheaded at any time stop and rest or adjust to a more comfortable position.</p>
<p><strong>1. Forward bend from seated</strong></p>
<ul>
<li>Sit down on a sturdy kitchen chair, one that is not going to move underneath you.</li>
<li>Slide yourself forward to sit on the edge of the chair and then place your knees about hip width apart, your feet hip width apart as well.</li>
<li>Place your hands on your knees.</li>
<li>Inhale and as you exhale slowly bring your heart down towards your knees, pause wherever is comfortable for you.</li>
<li>As you inhale, bring yourself back to upright.</li>
<li>Repeat 5 times.</li>
</ul>
<p><strong>2. Side angel pose</strong></p>
<ul>
<li>From seated, take your knees wide and have your toes and your knees pointing in the same direction. Make sure your knees are sitting above your ankle joints.</li>
<li>Lean to your left, place your left elbow on to your left knee.</li>
<li>Feel free to stay here or inhale your right arm up above your head, fingertips reaching for the ceiling.</li>
<li>Take 3 deep breaths and hold the pose. Repeat on the right side of the body.</li>
</ul>
<p><strong>3. Hip rotations</strong></p>
<ul>
<li>Bring the knees back to hip-width-apart.</li>
<li>Take a look your right knee, lift your right foot off the floor, take your right knee around in a small circle about the size of a side plate.</li>
<li>Try to synchronise the movement with your breath.</li>
<li>Go 3 to 5 times in a clockwise movement, the reverse it and go 3 – 5 times in an anti-clockwise movement.</li>
<li>As you become comfortable with this practice increase the circles to 7 times in each direction.</li>
</ul>
<p>This practice takes the hips through the “three degrees of freedom” – forwards and backwards, external rotation of the joint and circular rotation. Collectively helping to increase flexibility and stability.</p>
<p><em>Follow Tracy <a href="https://www.facebook.com/TracyChairYoga/?fref=ts"><strong><span style="text-decoration: underline;">on Facebook here</span></strong></a>. </em></p>
<p><strong>Related links:</strong></p>
<p><a href="http://www.oversixty.co.nz/health/body/2016/05/how-to-improve-your-balance-with-yoga/"><span style="text-decoration: underline;"><em><strong>How to improve your balance with yoga</strong></em></span></a></p>
<p><a href="http://www.oversixty.co.nz/health/body/2017/01/easy-yoga-exercises-to-ease-arthritic-knees/%20"><span style="text-decoration: underline;"><em><strong>3 easy yoga exercises to ease arthritic knees</strong></em></span></a></p>
<p><a href="http://www.oversixty.co.nz/health/body/2017/01/get-a-good-sleep-during-a-heatwave/%20"><span style="text-decoration: underline;"><em><strong>How to get a good night’s sleep during a heatwave</strong></em></span></a></p>
