Earlier this year, I was fortunate to spend a few weeks in India, visiting family and immersing myself in Ayurveda. During this time I traveled to my hometown and a couple of villages to reconnect with relatives, some of whom I hadn't seen in decades.

The experience was a much-needed chance to slow down. My mornings began with peaceful walks, where I observed the simple way of life around me. It was a stark contrast to the fast-paced, tech-driven world I'm accustomed to in San Francisco.

On these walks, I frequently observed people effortlessly sitting in a deep squat, a pose sometimes referred to as the "Asian squat." It struck me how this position is so rare in our daily routines. When was the last time you consciously sat in a deep squat? It's likely you can't remember, and with good reason.

Traditionally, many cultures incorporated squatting postures into daily life. However, our modern lifestyle simply doesn't require this position. We spend extended hours sitting at work, commuting by car, or relaxing in front of the TV. There are very few hours in the day dedicated to dynamic movement. Consequently, this has led to a decline in hip mobility.

The power of the hip joint
Our hips are the foundation of movement. These complex joints allow us to sit, bend, walk, and run. So you can understand that healthy hip mobility is crucial for our most basic daily activities, such as getting out of bed, walking, climbing stairs, bending down to pick something up, putting on our shoes and standing up from a chair. All the actions that keep us active and independent.

As we age, staying flexible becomes even more important. One area that often gets neglected is hip mobility. This can have a domino effect impacting other parts of the body as well as daily activities. Here's how:

Tight hips can lead to your back having to take on more load causing low back strain and increased risk of back injuries.

Tight hamstrings, a common consequence of limited hip mobility, decrease overall flexibility and raise the risk of injuries such as spasms and pulled muscles.

Knee strength, which is directly affected by limited hip mobility, can impact stability and control during movement, increasing the risk of falls.

Ankle tightness due to limited flexibility impacts balance which also increases the risk of falls.

Additionally, you might be surprised to learn that hip mobility can even impact your digestion and gut health. You see, proper alignment and posture is essential for optimal organ function. Misalignments can impede necessary nerve signals as well as blood flow and waste elimination, all of which are crucial for a healthy digestive process.

Start investing in your hips and set yourself up for a healthier life
Simple stretches and exercises can make a significant difference. No matter your age, it's never too late to start. Consistency is key, so incorporate these hip mobility exercises into your routine today and keep your hips healthy for years to come!

I’ve provided video links for each exercise. Start by holding each pose for five deep breaths and gradually increase the duration.
Downward-facing dog
Low lunge to high lunge
Pigeon Pose
Figure Four
Frog Pose
Happy Baby Pose
Butterfly Pose
Deep squat

Start where you are, and remember, progress is progress! Stretching can be frustrating, especially if you feel tight. Don't be discouraged! Everyone's body is different, and flexibility improves over time.

Here's the key: your body is incredibly adaptable. Consistent stretching will loosen tight muscles, no matter how long it's been. Focus on small wins. Can you hold a pose for a few seconds longer today? Can you reach a little deeper?

I encourage you to begin this journey, and if you feel comfortable, share the benefits with others! Do you have aging parents? Why not gently suggest some of these simple stretches they could try? They might be surprised at the positive impact it has on their daily lives.

Let me know if you have any questions or need additional resources. Once you've been practicing for a few weeks, I'd be interested to hear about your progress. 🌟