Here are some dynamic yoga asanas for building Hip strength and pain Relief-
1. Happy Baby Pose Or Ananda Balasana.
Keep your feet together, open your knees, and stretch your hands through to take hold of the outsides of your feet.
Bring your feet out over your knees and gently pull them down on the mat.
Flex your legs , press your lower back into the mat, and stay here for 5 to 10 breaths—letting go of tension in your groin and adductors (the insides of your thighs).
2. Low Lunge Pose OrAnjaneyasana.
Inhale, sweep your right leg up to the sky. Exhale, step your right foot in between your hands.
Drop your left knee and release your back foot. Inhale, bring both hands up to rest on your front thigh. Exhale, relax into the pose.
Hold for 3 to 5 breaths—breathing into the stretch in your left hip flexors. Draw your ribs in to protect your lower back. Repeat on the other side.
3. Dynamic Butterfly Pose.
From seated, bring the soles of your feet together at a comfortable distance away from your body and let your knees drop wide to make a diamond shape with your legs.
Lightly clasp your feet with your hands then slowly lift both knees into the light resistance of your elbows and slowly lower 10 times.
Next, come into a passive stretch by tilting the top of your pelvis forward, placing your hands on the ground in front of your feet, and straightening your spine.
Then maintain a flat back as you walk your hands forward until you find a stretching sensation in your thighs. Hang out there for 5-10 slow breaths.
4. Boat Pose Or Navasana.
Come into a seated position with your knees bent and your feet flat on the floor.
Hold lightly behind your thighs as you lift your chest and elongate your spine.
Keep your spine straight as you rock slightly back on your sitting bones and engage your abdominal muscles to lift your shins. Keep your shins parallel to the ground and hold for five steady breaths.
For more challenge, let go of your legs and extend your arms forward and/or straighten your legs to make a “V” shape with your body.
5. Reclined Twist Or jathara Parivartan Asana.
Lie on your back with your legs extended then bring your right knee into a 90-degree angle.
Keep a slight arch in your lower back and your upper body flat on the floor as you use the left hand on the outer right knee to guide your knee across your body towards the left side of your mat.
For more support, you can place a block or blanket under your right knee. For more stretching, explore straightening your right leg to lengthen the IT band and/or bend your left leg and hold the left foot with your right hand to stretch your left side quadriceps and hip flexors.