Hey there, Yogi!
Did you struggle to get out of bed this morning?
Not because you were tired. But because your body felt stiff. Tight.
Like you needed to warm up just to stand.
You're not alone!
Last week, 44% of you chose hips as the most restricted body area. It’s by far the most common restriction.
Many of you also mentioned lower back pain. Knee pain. Tight hamstrings…
Simply put, when your hips are restricted, everything else is compensating.
That’s why we’re starting this series with hips assessment.
Let’s go!
MEDICAL DISCLAIMER
This series is educational, not medical advice. If you've had surgery, joint replacements, spinal fusions, diagnosed conditions, or chronic pain, please check with your healthcare provider before trying these assessments. When in doubt, modify or skip. Your safety matters more than any movement.
The Compensation Pattern (Why Everything Hurts)
When your hips can't move through their full range, other areas pick up the slack:
Your lower back bends more to make up for hips that won't extend.
Your knees twist to compensate for hips that won't rotate.
Your hamstrings work overtime because your hips won't do their job.
The pain you feel? That's your body's alarm system telling you something upstream (your hips) isn't working.
The pain appears everywhere, not just in yoga. It’s functional!
In daily life:
Getting up from a chair (hip extension)
Walking up stairs (hip flexion + extension)
Putting on shoes (hip flexion + rotation)
Getting in and out of a car (hip rotation)
That's why we're assessing hips first. Not just to understand hip restriction, but to understand why your back, knees, and hamstrings hurt.
Hip Assessment: 3 Simple Tests
Before we start
Clear some floor space. You'll need about 5 minutes and a wall nearby.
Got it? Great.
Now grab a pen or open your notes app. Here's what you're tracking today:
⚠️ Important: Read Each Test Fully Before Starting
Each test includes safety notes at the end. If you've had hip surgery, hip replacements, or injuries, read the full test first to see if you should modify or skip it.
Please, don't start moving until you've read the whole test.
TEST 1: Hip Flexion (Knee to Chest)
Lie down on your back. Both legs extended.
Now bring your right knee toward your chest. Hands behind your thigh. Pull gently.
How does it feel? Easy and smooth? Or tight and blocked?
Don't overthink it. Your body just told you the answer.
Write E (Easy) or T (Tight) in your Right Hip / Flexion box.
Now the left side. Same thing. E or T in your Left Hip / Flexion box.
💡 Quick check: When you pulled your knee up, did your lower back lift off the floor?
If yes, that's compensation. Your back did the work your hip couldn't.
If anything hurt: You're done with this test. Move to Test 2.
If you have mild arthritis: Repeat this test with your other leg bent, foot flat on the floor. Easier?
If you've had hip replacement: Skip this test entirely. Go to Test 2.
TEST 2: Hip Extension (Standing Hip Stretch)
Find a wall and put your hands on it for balance.
Step your right foot back about 2 feet. Keep that leg straight, heel reaching toward the floor (it should be slightly lifted from the floor).
Now shift your weight forward toward the wall, like you're trying to bring your back hip closer to the wall.
You should feel this in the front of your right hip, right where your pants crease when you sit down.
Does it feel easy? Or tight and stuck?
Write E or T in your Right Hip / Extension box.
Check your lower back: Is it arching a lot to make up for what your hip can't do? That's compensation. Note it.
Now switch. Left foot back. Write E or T in your Left Hip / Extension box.
If it hurts: Take a smaller step back and try again. Still hurts? Skip it.
If you felt unstable: Bend the back knee slightly. That's fine.
Let’s pause. Take a look at your tracking sheet.
You should have 4 letters filled-in now; 2 for each hip.
Do you see a pattern? Is one side tighter in both tests?
That’s very common.
For now, track which side. We'll address this later when you have the full mobility picture.
TEST 3: Hip Rotation (Seated Cross)
Sit on the floor. Both legs are extended in front of you.
(Can't sit on the floor? Sit on a folded blanket or towel. Higher is easier.)
Bend your right knee and cross your right foot over your left leg, placing it flat on the floor outside your left knee.
Watch your right hip. Does it stay on the floor? Or does it lift?
If it stays down → Write E (Easy)
If it lifts up → Write T (Tight)
Now switch sides. Left knee bent, left foot outside right knee.
Watch your left hip. Does it stay down or lift?
Write E or T in your Left Hip / Rotation box.
If it hurt: You're done. You have enough information.
If you've had hip replacement: Skip this test.
🥳 Bravo! You've done it.
Look at your 6 boxes. That's your hip mobility map. Not what you think you have.
What you ACTUALLY have.
What Your Results Mean
You just gathered data. That's the goal for today.
We'll use your results from ALL four body areas (hips, ankles, shoulders, spine) to build your personalized 5-7 minute daily routine.
So for now, just track your results. Don't try to "fix" anything yet.
Your hip restriction might be connected to your ankle restriction, your spine, or your shoulders.
Working on the hips in isolation might be working on the wrong thing.
Be patient. We're building your full mobility picture first.
What NOT to do
Don't start aggressive stretching to "fix" your restriction.
Don't force your way deeper into poses.
Don't try to make both sides symmetrical right now.
Just observe. Track. Notice patterns.
The plan will come at the end of this series when you have the full picture.
What's Next
The next assessment will be about the ankles.
Ankles and hips work together. Restricted ankles force your hips (and knees) to compensate.
We'll test ankle mobility and see how it connects to what you just learned about your hips.
Before then, if you skipped the tests, we get it. Life is busy.
Just bookmark this email and come back when you have 5 minutes.
Your body's waiting to tell you something. We’ll help you listen.
With care,
The Yoga Daily Team
