Healing Hips: How Yoga Asana Practice Supports Recovery from Injuries

Healing Hips: How Yoga Supports Recovery from Hip Injuries

As a former Division I softball player who has undergone multiple surgeries to repair torn labrums and two PAO (Periacetabular osteotomy) surgeries—one in 2015 and the other in 2018—I’ve experienced firsthand the challenges of challenging recoveries. The hips are central to movement, stability, and strength, but they’re also prone to tightness, imbalances, and injuries, especially in active individuals. Whether you’re dealing with hip pain, recovering from surgery, or looking to prevent future issues, yoga can be a powerful tool in your healing journey.

The Power of Yoga for Hip Health

Yoga isn’t just about flexibility; it’s about balance, strength, and mindful movement. After my surgeries, yoga became a cornerstone of my recovery, offering a holistic approach that addressed both the physical and mental aspects of healing. By connecting breath and body, yoga helps you tune into your hips with awareness and care, allowing you to move safely and effectively as you heal.

Restoring Mobility and Flexibility

Listen to your body….

One of the first steps in recovering from a hip injury or surgery is restoring mobility and flexibility. Tight hips can lead to compensatory movements and imbalances that exacerbate the injury. Yoga poses like Pigeon Pose, Bound Angle Pose, and Reclined Hand-to-Big-Toe Pose gently stretch the hip flexors, groin, and outer hips, increasing the range of motion and relieving tension. The key is to approach these poses with mindfulness, listening to your body, and respecting its limits—something I learned deeply during my recovery.

Building Strength and Stability

Strength is just as crucial as flexibility when it comes to healthy hips. Weakness in the hip muscles—particularly the glutes and abductors—can contribute to instability and injury. After my PAO surgeries, I focused on yoga poses like Bridge Pose, Warrior II, and Chair Pose to rebuild strength in the hip stabilizers. These poses support the joint and reduce the risk of re-injury, creating a stable foundation for movement and enhancing overall hip function.

Strength is just as important as flexibility for healthy hips.

Balancing Muscle Imbalances

Hip injuries and surgeries often result in or stem from muscle imbalances. For example, overactive hip flexors and underactive glutes are common patterns in both athletes and sedentary individuals. Yoga helps address these imbalances by encouraging balanced muscle engagement and alignment. Poses like Tree Pose and Warrior III challenge your balance while strengthening the hips and core, promoting symmetry and functional movement—a crucial aspect of my post-surgery rehabilitation.

Enhancing Recovery with Mindfulness

Recovering from hip surgery isn’t just about the physical body—it’s also about the mind. Yoga’s emphasis on mindfulness and breath awareness can be incredibly beneficial during the healing process. Techniques like pranayama (breath control) and guided meditation help calm the nervous system, reduce stress, and enhance your body’s natural healing response. Approaching your recovery with a calm, focused mind creates an environment for your body to heal more effectively—something that was essential for me during my two major surgeries.

Preventing Future Injuries

Yoga isn’t just for recovery; it’s also a powerful tool for prevention. By maintaining a regular yoga practice, you can keep your hips strong, flexible, and balanced, reducing the likelihood of future injuries. Yoga helps you develop body awareness, so you’re more attuned to subtle signs of imbalance or tightness before they become problematic. For me, it’s about creating a sustainable practice that supports long-term hip health and keeps me moving forward with confidence.

Moving forward with resilience

All injuries and recovering from surgeries can be extremely challenging on the body and mind, but with the right approach, you can recover and in some cases back stronger. Yoga offers a comprehensive, mindful way to restore mobility, build strength, and prevent future injuries. As someone who has navigated the ups and downs of multiple surgeries, I can attest to the transformative power of yoga for hip health. It’s not just about getting back on your feet; it’s about moving forward with resilience, strength, and balance.

So, unroll your mat, take a deep breath, and let yoga guide your hips back to health. Your body and mind will thank you as you find your way to recovery and beyond.