Why You Should Never Let Your Hips Sink

Why You Should Never Let Your Hips Sink in Extended Side Angle Pose

- And Why This Matters Even More for Women

This blog is an extended version of my Instagram reel (above far right 👆🏽👉🏽) that I feel isn't spoken about enough.

Something that might surprise you: that satisfying feeling of depth you chase when you drop your back hip low in Extended Side Angle Pose is often the opposite of what your body needs.

When most students sink deeply into Utthita Parsvakonasana, they are not creating a deeper stretch. Instead, they are hanging on their ligaments, placing uneven pressure on the lower back, and asking the hip joint capsule to do work that the muscles should be doing.

Image below - the young lady in the blue bottoms is sinking. This is not a optimal long term strategy. The girl behind in the blue is holding herself up. Using her muscles that will help her massively as she ages.

Think of it like a tent without its guy ropes: the structure may stand for a while, but it is unstable and vulnerable the moment any extra force appears. Your hip joint works the same way. Without active muscular support, the pose becomes fragile rather than strong.

In this article, I will explore what goes wrong with the back hip, why the lower back often pays the price, and how one simple adjustment can transform the pose. The focus is clear: stop hanging in standing poses and start using your muscles to hold yourself up. This principle of active engagement is especially beneficial for women.

https://www.youtube.com/watch?v=pvPUd_19ano

The Common Mistake Most Students Make

In almost every yoga class, you will see the same pattern. A student reaches for the floor with the bottom hand, and the back hip drops toward the ground. The pelvis tilts sideways - one side noticeably lower than the other.

Because the pelvis and lower spine are directly connected, this sideways tilt pulls the lumbar vertebrae into an unsupported side bend. You may feel pinching or compression on one side of the waist. That sensation is not a healthy stretch - it is your spine signalling uneven loading.

This is what we call passive range of motion ❌. You rely on gravity and the stretch of your ligaments rather than muscular control. It may look impressive, but it is biomechanically unstable.

Why This Matters Especially for Women

Women naturally have a wider pelvis and a higher Q-angle (the angle between the hip and knee), which makes the pelvis more prone to sideways tilting in standing poses. Hormonal changes (during the menstrual cycle, pregnancy, postpartum, and perimenopause) increase ligament laxity through hormones like relaxin and fluctuating estrogen. This makes “hanging” in joints even riskier for women than for men.

Research shows that women experience sacroiliac (SI) joint dysfunction and lower back pain more frequently. When the back hip drops repeatedly without muscular support, the extra stress transfers directly to the SI joints and lumbar spine. Over time, this can contribute to instability, inflammation, and chronic discomfort.

Actively engaging the muscles instead of hanging creates proximal stability (a stable foundation at the hips and core) that protects these vulnerable areas and supports long-term pelvic health.

The Key Muscle That Changes Everything: Gluteus Medius

The solution lies in the gluteus medius and minimus - the muscles on the outer side of the hip, beneath the larger gluteus maximus.

https://video.wixstatic.com/video/c1de07_5b6a0d6f524443b7b495132f0b43f143/720p/mp4/file.mp4

In everyday standing and walking, these muscles act as the primary stabilisers that keep the pelvis level. In Extended Side Angle Pose, their job is to prevent the back hip from dropping. When they are active, they centre the head of the thigh bone firmly in the hip socket, distributing forces evenly and protecting the joint.

Studies confirm that strengthening the gluteus medius reduces SI joint pain, improves pelvic stability, and lowers the risk of related issues such as IT band syndrome and lower back discomfort. For women, this is particularly valuable because it directly addresses the anatomical and hormonal factors that make pelvic instability more common.

How to Make the Adjustment in Practice

Next time you enter Extended Side Angle Pose, try this instead of letting the back hip sink:

1. Press firmly through the heel of your front foot.

2. Push your front hand into the ground or block.

3. Feel yourself resisting gravity. This is the key 🔑.

You will feel the side of the hip switch on - a subtle but powerful engagement. Your pelvis may lift a little higher, and the pose will feel lighter and more supported. The back hip will no longer look as dramatically low, but it will now be held by muscle rather than gravity.

This small change turns passive flexibility into active stability. The lower back decompresses, the front knee tracks better, and the entire pose becomes stronger and safer. Remember, active engagement builds resilience that supports you both in your yoga practice and in everyday life.

Final Thought

Depth in yoga should never come from surrendering to gravity. It should come from muscular control and intelligent alignment.

Stop hanging in your joints and start supporting them. Engage the front leg and hip. Lift the pelvis slightly. Build real stability.

When you feel that gentle burn in your glute, recognise it for what it is: the sound of your body becoming stronger, more stable, and better protected - especially valuable for women at every stage of life.

Practise this way consistently, and you will notice clearer, more sustainable progress both on and off the mat.

Namaskar

Zahir

If you are interested in Training to be a Yoga Teacher - check out our Yoga Teacher Training.

If you are already teach, we have lots of CPDs available as well as both online and in-person Advanced Yoga teacher Training. Be sure to have a look though our website.

References (for further reading)

• Magee, D.J. (2014). Orthopedic Physical Assessment.

• Sahrmann, S. (2002). Diagnosis and Treatment of Movement Impairment Syndromes.

• Sadler, S. et al. (2019). Gluteus medius muscle function in people with and without low back pain: a systematic review. BMC Musculoskeletal Disorders.

• Neumann, D.A. (2010). Kinesiology of the hip. Journal of Orthopaedic & Sports Physical Therapy.

• Fredericson, M. et al. (2000). Hip abductor weakness in distance runners with iliotibial band syndrome.

• Studies on yoga and bone density in postmenopausal women (e.g., Lu et al., 2016; Fishman pilot studies).