Are you troubled by chronic stiffness in your hips? This ‘secret stretch’ of yogis will give you magical relief:

New Delhi/Lucknow. There are hundreds of asanas in the world of yoga, but when it comes to eliminating severe stiffness and stiffness in the hips, experienced yogis rely on only one stretch the most. This is called ‘Reclined Figure-Four Pose’. Experts believe that this asana not only makes the hips flexible, but is also a boon for those people who spend most of their time sitting on a chair. Its biggest feature is that instead of creating pressure on the body, it gives the muscles a chance to open naturally.

Why is ‘Reclined Figure-Four’ posture special?

Often when we do a difficult stretch, the body’s defense mechanism further contracts the muscles. But in the reclined figure-four posture, you lie on your back, due to which your spine gets complete support. In this posture the force of gravity works in your favor. It targets the outer areas of the hips and buttocks, where the most tension accumulates. As simple as it is for beginners, it is equally effective for experienced yogis.

Breath coordination: the real weapon to relieve stress

The real secret of the success of this yoga asana is hidden in your breath. According to yoga experts, it is mandatory to take deep and slow breaths through the nose during this stretch. When you exhale slowly, your brain receives a signal of calmness, causing the tight hip muscles to loosen without resistance. It is not just a physical exercise, but a process to calm the nervous system.

How long should you practice and what are the benefits?

For better results the yogi should repeat this asana at least on each side. 1 to 3 minutes Recommend to hold till. Here time is more important than depth. Staying in this posture for a long time provides relief to the deep tissues of the body. Its regular practice not only improves the mobility of the hips but also reduces lower back pain and knee problems.

Caution: Do not make these mistakes during practice

Any exercise is beneficial only when it is done correctly. Avoid pulling the leg too hard or putting unnecessary pressure on the knee during Reclined Figure-Four Pose. If you feel pain instead of stretch, stop immediately. Remember, the principle of yoga is ‘relaxation by relaxation’ and not forceful twisting of the body. You can do this before sleeping at night or immediately after coming from office.