Most Effective Yoga Poses for Hip Replacement
Yoga practitioners who are due to have a hip replacement will have to make some sacrifices before life.
You can definitely practice yoga poses even after hip replacement, but a word of caution needs to be introduced. The postures that you can do, and how well you can do them, vary from person to person. It also depends on your level of fitness, strength and flexibility not only overall, but also specifically in the hip region. It also depends upon the type of surgery you have had whether you have had multiple dislocation, partial hip replacement and so on. It is always better to ask your doctor before starting.It is also advisable that you start slowly with easy exercises and graduate to more difficult ones as your body recovers. Keep in mind that your body is the best judge, and listen to what it tells you. Some of the exercises may also have to be modified to suit you.
The yoga asanas (poses) will help tone up and strengthen the muscles, which have been weakened after having undergone surgery. They will also help to improve flexibility which may have been lost due to an artificial implant. Since the postures encourage greater intake of oxygen, and improved blood circulation, more oxygen-rich blood will be delivered to all parts of the body, especially the area which has been traumatized by surgery and lead to quicker and better healing. Larger quantities of oxygen and reduction in stress levels also induce a feeling of well-being, which again leads to better healing.
Best yoga after hip replacement
Posterior Approach poses
Posterior approach, the following actions are most likely to cause dislocation: aduction, or crossing your legs at knees; flexion, or bending forward at the hips; and internal rotation, or turning your thighs inward. Roger Cole, Ph.D., and certified Yoga poses teacher of the Yoga Journal, suggests avoiding certain poses like Uttanasana, or Standing Forward Bend; Garudasana, or Eagle; Gamukhasana, or Cow Face Pose; and Balasana, or Child Pose. However, back bending postures and spread-leg positions such as Utthita Trikonasana, or Triangle Pose, and Virabhadrasana II, or Warrior II, should not give you problems. It is recommended that any patient who has undergone hip replacement surgery through a posterior approach should not cross her legs for three to six months or bend forward at the hips past 90 degrees for one year.
This works the hip flexors and also the chest which will do wonders for your posture. Puff the chest out a bit and breathe 5 – 7 breaths before taking it to the other side.
Bound Ankle Pose
This yoga pose requires that you bind your ankles and by doing so you’ll unbind your hips. Bring the soles of your feet together, pulling the heels close to your groin, bending the knees, and butterfly flare the legs open. If you notice your knees are set too high to relax, simply place a blanket right under the sit bones to prop the hips up. You can also take the feet out further from the pelvic cavity to create a diamond shape with the legs.
Cow Face Pose
Begin by threading the left leg under your right leg. Work toward stacking the knees, while keeping both sit bones on the ground. Tuck the toes in to protect the knees. Sit in the yoga pose for several minutes. When the muscles start to loosen and you no longer feel a stretch, fold forward with a straight spine. If this stretch is too intense, you can situate both sit bones on a blanket and place a block or blanket between thse knees.
Fire Log Pose
This yoga pose should put the fire out in your hips. Sit on the floor with a straight spine, both sit bones pressing against the ground. Take the left leg out in front of you and bend it until it is in a straight line and parallel with your body, knee, and ankle. Stack the right leg on top of the left, lining up the right ankle to the left knee and the right knee to the left ankle. If you find the final position too difficult, you can use blocks as support to lighten the yoga pose. This is a deep stretch to loosen the outer hips and glutes. It also stretches and strengthens the groin, calves, thighs, and abdominal muscles.