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Yoga for hip arthritis: a 30-minute class at a chair and counter, with hip bends to about a right angle and no kneeling

Thirty minutes of gentle yoga for hip osteoarthritis, sitting and then standing at a chair and a kitchen counter, with optional lying work on a bed or mat. It moves the hip in every direction that arthritis tends to take away, keeps hip bends to about a right angle, and has no kneeling, no crossed legs and no need to get down to the floor. It follows the four parts of a chair yoga trial in older adults with arthritis in the legs (poses, breathing, relaxation and quiet sitting), though that trial didn't report its hip results on their own. Do it 2 or 3 times a week, with walking or cycling on other days. The structure is our own and untested: no trial has tested this class.

30 minBeginner20 movesBench or box, wall, bandBack · Hip flexors · Hamstrings · Abs · Calves · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Arrive, seated (about 5 minutes)

  1. Seated upper-back lift (sit tall, shoulders back)3 to 5 repetitions, each held 3 to 5 seconds
    Beginner · Back, Shoulders, Neck · 3D demoSit tall near the front of a firm chair, knees a little lower than your hipsEasier: Elbows backHarder: Prone Y-T-W raises
  2. Slow breathing (6 breaths a minute)3 min
    Beginner · 3D demoIn for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  3. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoSeated (the demo shows it standing); arms only as high as is comfortableHarder: Slow breathing (6 breaths a minute)

Move the hip, seated (about 5 minutes)

  1. Seated march1 to 2 minutes as a warm-up
    Beginner · Hip flexors, Quads, Abs · 3D demoHold the sides of the seat; knees only as high as is comfortableHarder: Standing march
  2. Chair leg extension and sweep5 to 10 slow lifts and sweeps each leg
    Beginner · Hamstrings, Calves, Adductors · 3D demoStraighten the knee, sweep the leg out to the side and back; a small range, no pinchHarder: Contract-relax hamstring stretch (PNF)
  3. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoSeated, hands on your knees (the demo shows all fours). On a flare day, finish here with 2 minutes of slow breathingHarder: Half lord of the fishes (Ardha Matsyendrasana)

Standing at a counter (about 12 minutes)

  1. Mountain pose (Tadasana)Stand for 5 to 10 slow breaths
    Beginner · Calves, Back, Abs · 3D demoWeight even on both feet; a hand on the counterHarder: Tree pose (Vrksasana)
  2. Standing hip CARs3 slow circles each way with each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoSmall circles; stop at any pinchEasier: Hip circles on all foursHarder: 90/90 hip lift-off
  3. Chair pose (Utkatasana)3 holds of 3 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoHands on the chair back; hips stay above your knees and free of any pinchHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoShort stance, side-on to the chair; skip it if the front of the back hip pinchesEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. Standing wall-press hip abduction3 to 5 holds of 5 to 15 seconds each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoSide-on to a wall, a cushion between your knee and the wall; keep your pelvis levelEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  6. Standing hip flexor stretch (split stance)Hold 20 to 30 seconds, 2 to 4 times each side
    Beginner · Hip flexors, Quads · 3D demoTuck your pelvis under first; a mild stretch at the front of the back hipHarder: World's greatest stretch
  7. Tree pose (Vrksasana)3 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoHeel at your ankle, toes on the floor, fingertips on the counter; the knee points forwardEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  8. Sit to stand from a chair8 to 10 slow reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoA higher seat and your hands at first; a firm chair that can't slideEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  9. Side-stepping (sideways walking)10 steps each way, next to a counter
    Beginner · Hip abductors, Glutes, Adductors · 3D demoSmall steps, pelvis levelHarder: Lateral band walk

Lying, on a bed or mat (optional, about 5 minutes)

  1. Supine heel slide10 slow repetitions each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoSlide only until the hip is at about a right angle, short of any pinchHarder: Hip windshield wipers
  2. Hip windshield wipers10 slow passes side to side
    Beginner · Glutes, Adductors · 3D demoFeet flat and wide; a pinch in the groin means a smaller movementEasier: Supine heel slideHarder: 90/90 switch
  3. Supine isometric hip abduction (belt press)3 to 5 holds of 5 to 10 seconds
    Beginner · Hip abductors, Glutes, Abs · 3D demoA belt just above your knees; press out gently and keep breathingHarder: Lateral band walk
  4. Glute bridge8 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoLift only as high as is comfortable, breathing out as you liftEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

Rest (about 3 minutes)

  1. Corpse pose (Savasana)3 min
    Beginner · 3D demoA cushion under your knees, or rest sitting in the chair with slow breathing; roll to your side to get up

Tips

  • Do it 2 or 3 times a week, with walking or cycling on other days, as part of the mix of strength, aerobic and range of movement exercise Arthritis UK suggests.
  • Pain up to about 5 out of 10 is acceptable while you exercise if it settles within an hour or so and your hip is no worse that night or the next morning. If it is, do less next time, not nothing.
  • On a flare day, stop after the seated block and finish with slow breathing, then build back up over a few days.
  • If getting down to the floor is hard, do the lying block on your bed, or leave it out and add a few more sit to stands.
  • After a hip replacement, use our yoga after hip replacement class until your surgical team says otherwise.
  • Ease off any pose that brings a sharp pinch deep in the groin. Our yoga for hip arthritis guide lists the warning signs, including a hot, swollen hip with a high temperature, which needs NHS 111 the same day.
  • No trial has tested this class; its doses come from our arthritis, knee arthritis and hip pain classes and the moves' own pages.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga for hip arthritis: a 30-minute class at a chair and counter, with hip bends to about a right angle and no kneeling take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 9 of its 20 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.