How to modify my practice for hip soreness

Yoga Discussion General Yoga
#1

Hi, i am a 31 year old runner and yogi, i have been practicing vinyasa yoga since spring 2010, but with a 4 month layoff due to ankle injuries from a car accident… Just got back on my mat a month ago :slight_smile:

On Sunday, i attended a vigorous class that left me feeling sore in several areas, particularly my left hip, which has always been tight since i started running. The class i went to on sunday had lots of deep hip openers. Today i went running an felt no hip discomfort during my run, but find my left hip to be just about as sore as its ever been after my run. I was planning to attend anothet vinyasa class tomorrow evening, and am wondering if it’s a good idea to do that if i’m still this sore tomorrow. In the past, practicing yoga with sore muscles has helped ease the soreness and tension, but i want to make sure i’m not pushing myself too hard being that i’ve only been back o yoga and running for a short while.

Last but not least, can anyone alert me to any poses i should avoid due to hip soreness if i do practice tomorrow? It is the only day of the week i can go and i dont have room for a home practice in my apartment, so ideally i’d still be able to practice but would just tKe the precaution of modifying certain poses or avoiding them altogether.

Thanks so much in advance. Namaste! :slight_smile:

#2

There is always room for home practice, suryanamaskar A + B three times each is plenty. 6days a week

Hard to advice to give if you should attend yhe Vinyasa class, they are all so greatly varied. Warrior 1 is a great pose for hip flexor especially the psoas. Supta baddha konasana is a nice restorative pose to hold for 5-10mins, use a strap, its yummy.

If its really just a sore muscle… its just a sore muscles :slight_smile: practice or not. It’s all up to what you really want to do. Just remember, if its not fun or it hurts… Your doing it wrong. A muscle tear is always only 1mm away from a muscle stretch

#3

If you can be more specific relative to the pain, its duration, location, and nature as well as the standard things your teacher would certainly ask - better with hot or cold, morning or evening, standing or lying down, etc - then I’ll be delighted to offer something a notch up from a guess.

gordon

#4

I can recommend Yoga Anatomy program online that shows a lot of modifications. contact me for details