Yoga Poses and Sequences to Soothe Painful Bursitis Hip | Beginner Hip Openers

Understanding Bursitis of the Hip

Bursitis of the hip is a common condition that causes pain and inflammation in the bursae around the hip joint. The bursae are small fluid-filled sacs that provide cushioning between bones, tendons, muscles and skin. When these bursae become irritated or infected, it results in a condition called bursitis.

There are two major bursae in the hip that are prone to bursitis - the trochanteric bursa and iliopsoas bursa. Trochanteric bursitis causes pain on the outer side of the hip, while iliopsoas bursitis leads to pain in the front of the hip or groin area.

Some common causes of hip bursitis include:

• Repetitive movements like running, squatting or kneeling
• Tight hamstrings or IT band
• Abnormal gait
• Direct trauma to the hip
• Arthritis
• Infection

The main symptoms of bursitis hip include localized pain, stiffness, swelling and tenderness. The pain typically worsens with movements and may even cause a limp. Some people also experience referred pain down the leg.

How Can Yoga Help Relieve Bursitis Hip Pain?

Yoga is a holistic practice that focuses on improving flexibility, strength, balance and mind-body awareness. When done safely, yoga can be an excellent way to find relief from hip bursitis pain. Here are some of the main benefits of yoga:

1. Improves Flexibility

Tight muscles around the hip joint can aggravate bursitis and lead to more friction and inflammation. Yoga poses like the pigeon, frog and lizard poses gently stretch the hip flexors, piriformis, IT band and quadriceps. This creates more space in the joint and reduces pressure on the inflamed bursae.

2. Strengthens Muscles

Weakness in the hip muscles can affect gait and alignment, causing more strain on the joint. Yoga strengthens important hip muscles like the glutes, hip flexors and hip abductors through poses like Warrior III, knee-down warrior and bridge pose. This provides more stability to the hip.

3. Relaxes Tense Muscles

Yoga reduces tension held in muscles through breathing exercises, deep relaxation and poses. This allows the surrounding hip muscles to relax, reducing the painful muscle spasms and tension around the irritated bursae.

4. Reduces Stress

Emotional stress can manifest physically as muscle tension and pain in the body. Yoga's focus on meditation, breathwork and mindfulness reduces stress hormones in the body. This alleviates pain by lowering inflammation.

5. Improves Circulation

Specific yoga postures gently compress and then release pressure in the hip joint. This movement of synovial fluid improves circulation and delivery of nutrients to the hip area, promoting healing.

6. Lubricates the Joint

The hip opening and closing movements in yoga poses help lubricate the hip joint naturally for smoother function. This reduces friction between the joint surfaces and irritation to the bursae.

Beginner Yoga Poses to Relieve Bursitis Hip Pain

It's important to start slowly and focus on proper alignment when practicing yoga for hip bursitis. Avoid forcing the body into any pose or over-stretching. Here are 10 beginner-friendly yoga poses to relieve hip pain:

1. Low Lunge (Anjaneyasana)

This kneeling lunge pose gently opens up the front of the hip while strengthening the glutes. Place the back knee down for support if needed.

2. Bridge Pose (Setu Bandhasana)

Bridge gently stretches the front of the hip and strengthens the glutes. Lie down with knees bent, engage the glutes and lift the hips up.

3. Supine Twist

This resting twist relaxes the outer hip muscles. Lie on the back, bend knees together to one side.

4. Figure Four Stretch

Place one ankle over the opposite thigh to gently stretch the piriformis and hips. Bend the bottom leg for support.

5. Pigeon Pose (Eka Pada Rajakapotasana)

This passive hip stretch relieves tightness in the hip flexors, glutes and piriformis. Rest the front of the hip on the floor.

6. Downward Facing Dog (Adho Mukha Svanasana)

Gently stretch the hamstrings, IT band, calves and hips in this pose. Pedal the legs if needed.

7. Frog Pose (Mandukasana)

This deep groin stretch opens up the inner thighs and hip adductors. Keep the hips squared and chest lifted.

8. Reclined Bound Angle (Supta Baddha Konasana)

Rest the soles of the feet together to relax the inner groin muscles and open the hips.

9. Seated Twist (Ardha Matsyendrasana)

Rotate the torso over one knee to stretch the hip rotators and outer hip. Keep the spine long.

10. Legs Up the Wall (Viparita Karani)

Invert the legs against a wall to reduce swelling, relax the hips and promote circulation.

Yoga Sequence for Bursitis Hip Pain

Try this gentle 15 minute yoga sequence 1-2 times a day to relieve hip bursitis pain and improve flexibility:

1. Reclined Bound Angle (3 minutes)

2. Knees to Chest (5 rounds)

3. Bridge Pose (5 rounds)

4. Low Lunge with Back Knee Down (2 minutes each side)

5. Pigeon Pose (2 minutes each side)

6. Seated Twist (1 minute each side)

7. Legs Up the Wall (3-5 minutes)

Yoga Tips for Bursitis Hip

Here are some general tips for an effective and safe yoga practice for hip bursitis:

• Always warm up the body gently before starting poses
• Move slowly and cautiously into hip openers, stopping before any sharp pain
• Focus on relaxing the muscles around the hip
• Use props like blocks and straps to modify poses as needed
• Avoid compressing the knees together in poses
• Balance front and back body stretches
• End practice with restorative poses like legs up the wall
• Allow time after yoga for the hip tissues to integrate the benefits
• Consult a yoga therapist or doctor experienced in yoga for personalized guidance

A regular yoga practice can provide natural long-term relief from chronic bursitis hip pain. Always listen to your body and avoid any poses that aggravate the pain. With patience and proper alignment, yoga can be very therapeutic for hip joint issues.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.