How to Practice Yoga with FAI (HIP IMPINGEMENT)
🤔 Want to do yoga BUT you have FAI (hip impingement)?
No worries! I've got 2 awesome resources for you (1 video & 1 article).
👉 In this short article, I cover the Top 5 Modifications for Yoga Poses (If you have hip problems). It also includes pretty pictures! 😍
🧐 In the 6-minute video you will learn:
- How to practice yoga with hip problems
- The Top 5 modifications for yoga poses
- How to prepare for a yoga class if you have FAI
- Shane's 4 key principles for doing Yoga with hip impingement
- How to fix hip pinching & pain in the groin/front thigh in Yoga
😃 Enjoy the video & article!
MINI-ARTICLE: The Top 5 Modifications for Yoga Poses (If You Have Hip Problems):
Want to practice yoga but it hurts your hips?
Look no further! This short picture guide will teach you the top 5 modification you need to make to keep your hips healthy and happy.
Squatting: instead of forcing your hips to squat deep (if they aren't ready), try to:
- Stay in "comfy", pain-free ranges
- Elevated the heels if necessary ("free" ankle mobility)
- Find the degree of "flare" or foot angle and spacing most comfy for you
Warrior I: instead of forcing your hips to lunge forward too far:
- Stay in "comfy", pain-free ranges
- Don't try to "face front" unless it's comfortable
- Find a level of hip abduction/extension that works for YOU
Pigeon Pose: instead of forcing a 90 degree angle of shin to femur (thigh) AND folding forward into the pose (deeper hip flexion):
- Stay in "comfy", pain-free ranges
- Try 45 degrees of angle between shin/thigh
- Elevate the knee on a pad/pillow
- Don't fold forward unless it's comfortable
Warrior II: Instead of lunging deep and arching your back, try to:
- Stay taller / don't lunge so deep
- Don't worry about having a big arch (because it might cause anterior femoral glide/front hip pain/pinch.)
- Keep your ribs down, and core & glutes engaged
- Focus on feeling a good muscular stretching sensation in the hip flexors
Forward Folding: instead of trying to reach the ground, try to:
- Feel a good hamstring stretch (regardless of how close to the ground you are
- Don't feel any stress or strain in the low-back
- Engage your thighs (contract quadriceps to "pull kneecaps up")
- Keep light core engagement to protect the back
About The Author
Shane Dowd, CES, CMP is the owner / founder of GotROM.com. He is also a sports performance & mobility coach specializing in injury prevention and flexibility for athletes.
