Restoring Balance: Restorative Poses to Release Tension in the Hips and Abdominals
This week we’re taking a look at the importance of nurturing our hips and abdominal muscles, areas that often hold tension from cycling, lifting, sitting, or even the stresses of daily life. Activities with repetitive motion like cycling, running or even prolonged sitting, whether it’s on the saddle or office chair, can all cause tightness and muscle imbalances. Our hips and abdominal muscles are vital for mobility, posture and core strength. Overusing these muscles can lead to strain, injury or potential nerve damage.
Restorative yoga poses are designed to use props and supports to allow the body to completely relax and rest, making them incredibly gentle while providing profound physical and mental benefits. Unlike more dynamic yoga styles, restorative poses require minimal muscular engagement, which enables the body to release deeply held tension. When the body is fully supported, our nervous system shifts into a parasympathetic state—often referred to as “rest and digest”—which promotes healing and relaxation. This state helps calm the mind, slow the heart rate, and reduce stress hormones, creating a sense of overall balance and renewal.
Restorative yoga works effectively to release tension in areas like the hips, lower back, and abdominals because they are held for longer durations, often 3–5 minutes or more. This prolonged stillness encourages tight muscles and connective tissues to gradually soften and lengthen without force, improving circulation, flexibility, and joint mobility.
For example, poses like Reclined Butterfly gently open the hips and inner thighs, while Supported Bridge stretches the abdominals and hip flexors with gravity’s natural pull, all without strain. These poses are perfect for anyone seeking a low-impact way to recover, restore balance, and improve overall well-being.
Ready to rest & digest? Find a cozy spot to try this restorative sequence. Make sure you have some props set near by like a blanket, blocks and/ or rolled towel for additional support.
Restorative Yoga Sequence for Hips and Abdominals
1. Reclined Butterfly (Supta Baddha Konasana)
Setup: Lie on your back and bring the soles of your feet together, letting your knees fall open. You can use yoga blocks, cushions, or rolled blankets/towels under each thigh for support.
Focus: Open the hips and inner thighs while relaxing the lower back.
Hold: 3–5 minutes.
Breathwork: Focus on slow, deep belly breaths, feeling the rise and fall of your abdominals.
2. Reclined Twist (Jathara Parivartanasana)
Setup: Lie on your back with knees bent and feet flat. Drop your knees to one side, keeping both shoulders grounded. You can place a cushion under the knees for added support.
Focus: Release tension in the lower back and gently stretch the abdominals.
Hold: 2–3 minutes on each side.
Breathwork: Inhale deeply into the side of your rib cage that is lengthening, and exhale to soften into the twist.
3. Child’s Pose (Balasana)
Setup: From hands and knees, lower your hips back toward your heels. Knees can be wide apart, and your chest can rest on a bolster or cushion for support. Stretch your arms forward or let them rest by your sides.
Focus: Gently stretch the hips, lower back, and abdominals.
Hold: 3–5 minutes.
Breathwork: Use slow, steady exhales to deepen the sense of relaxation.
4. Supported Bridge Pose (Setu Bandhasana)
Setup: Lie on your back with knees bent and feet hip-width apart. Place a yoga block or cushion under your sacrum (the bony part of your lower back). Let your hips rest fully on the support.
Focus: Gently stretch the abdominals and hip flexors while grounding through the feet.
Hold: 3–5 minutes.
Breathwork: Inhale to expand through the chest and belly; exhale to release any tension.
5. Happy Baby (Ananda Balasana)
Setup: Lie on your back and draw your knees toward your chest. Grab the outer edges of your feet (or shins if that’s more accessible) and gently pull your knees toward your armpits. Keep your back flat on the mat.
Focus: Open the hips and release tension in the lower back.
Hold: 1–2 minutes.
Breathwork: Allow each exhale to soften the hips and deepen the stretch.
