Yoga and Your Hips: Deciphering Femoroacetabular Impingement and Hip Labral Tears

You may have this condition, and not even know it. In cadaver studies, 93-96% of (careful) hip dissections show hip labral tears (full disclosure: the average cadaver age was 78, but read on).

The labrum is a fibrous lip of cartilage that deepens your hip sockets the way a maternity waistband hugs a pregnant belly (and makes pants less likely to fall down). The labrum has been shown to stabilize the hip in the socket in a similar fashion to the aforementioned pants.

Labral tears fall on a Venn Diagram of hip aches and pains that frequently overlap with “Femoroacetabular Impingement”, also known as FAI (see my own drawing below). FAI usually affects younger to middle age population (as opposed to clear-cut osteoarthritis that is most often diagnosed in older adults) and some authors have associated a physical (hatha) yoga practice with FAI. 

Correlation doesn’t equal causation, and I’ve been sitting on this blog post concept for a long time — I think some clarity on the topic of hip injuries and yoga is overdue.

What is Femoroacetabular Impingement?

FAI is notable because it is considered a cause of premature osteoarthritis, i.e. is on the continuum of degenerative joint disease. Your femur is your thigh bone, the largest and strongest bone in your body. The acetabulum is the socket in which the “ball” or head at the top of the femur rests. Together they form the hip joint, or very specifically, the femeroacetabular joint.

The pinching or impingement of FAI is the thigh bone pressing against the socket, the acetabulum. Other bony prominences of the pelvis can also cause hip impingement.  This may be developmental or congenital, or stem from repetitive extreme ranges of motion. Compression of soft tissue between bone is also possible, and the labrum may be trapped between the thigh bone and acetabulum or the thigh bone and another portion of the pelvis.

The person in pain can’t decipher which one is happening without diagnostic imaging, like an xray or an MRI. Anterior or groin pain is a key symptom of FAI, and almost certainly involves abnormal hip joint mechanics. Pain may show up posteriorly or come on only a certain range (usually full flexion – for example, knee to chest – with internal rotation taking the heel out to the side and knee to opposite shoulder). Instead of pain, there may simply be limited range of motion, typically from the femur having abnormal contact with the socket.

(FYI, many people have a non-symptomatic labral tear).

A diagnosis of Femoroacetabular Impingement is not particularly helpful in isolation. It doesn’t doom you to surgery.  I’d recommend vetting out what might have caused it, and whether you have any of the following conditions that are close relatives of FAI:

  • Iliospoas (or psoas) or general hip flexor tendinopathy: Your main hip flexor (anterior muscles that bring your thighs closer to your chest, such as when climbing stairs) is a muscle called psoas, which shares a common tendon with iliacus. (Tendon is how muscle attaches to bone).
  • Ligament sprain (mild or full tear) at or around the joint, including other pelvic ligaments
  • Acetabular labrum tear (FYI, there is also a labrum in your shoulder)
  • Early hip osteoarthritis (the most common form of arthritis — mainly affecting cartilage at joints), mild cartilage wear and tear, often localized
  • Moderate or severe hip osteoarthritis – widespread or severe, may include bone spurs and even bone on bone contact
  • Other conditions

Western science’s understanding of FAI and labral tears is evolving, but we know that both are much more widespread than previously thought. They may even account for some of cases of back pain due, SI joint pain, or even pelvic pain, the pain referring from the hip.

Labral tears are very likely under-diagnosed, and are estimated to be the cause of hip or groin pain in athletes up to 55% of the time.

How Femoroacetabular Impingement appears in my mind: inherently interwoven with a variety of causes and conditions that also cause hip pain and dysfunction. This is my own drawing :).

How Femoroacetabular Impingement appears in my mind: inherently interwoven with a variety of causes and conditions that also cause hip pain and dysfunction. This is my own drawing :).

What causes FAI?

This is the juicy part I want to emphasize: anyone for almost any reason can get FAI. FAI and labral tears are frequently associated with an active lifestyle, and athletic pursuits, but also have genetic (or epigenetic) contributions.

Labral tears are most frequently at the front of the hip and often are associated with sudden twisting or pivoting motions. Can hatha yoga cause them? Possibly: a rapid transition from ardha chandrasana (Half Moon Pose) to revolved Half Moon Pose could be a cause, but would be much more likely if the hip joint was stuck or unstable initially.

However, this is crucial to point out when vetting cause vs. correlation: more than 3/4 of hip labral tears have no clear cause. The presumptive cause in these cases is repetitive activity. There are repetitive styles of hatha yoga, and teachers with formulaic or repetitive class plans, but hatha yoga itself is vast and quite far from repetitive.

For context, a random smattering of recent patients that I’ve treated with hip labral tears include:

  • a Bikram yoga teacher and competitor
  • a horseback rider who tried to avoid a fall by hanging on tight with the affected leg
  • capoeira practitioner (a capoerista)

Sports commonly associated with hip labral tears include: hockey, soccer, cycling and ballet. Ballet is often lumped together with yoga asana (they are not the same) and other styles of dance (also not the same) in popular media articles on this subject, which I think is an unfair comparison, though I understand the linkage.

But just being alive and moving may cause these conditions.

For example:

  • Unstable pelvis due to relaxin hormone (high levels during pregnancy and breastfeeding, but also at particular phases of a woman’s menstrual cycle)
  • Repetitive movements, i.e. hip flexion in cycling, or driving a manual transmission, or getting onto and off of a tall bed in the same way daily
  • Extreme end range of motion, including sitting cross legged on the floor with young children
  • Anteriorly tilted pelvis or structural abnormalities – hip dysplasia or excess bone growth
  • Labral tears may possibly even be a natural part of aging / passage of time (although not the case of pain in young folks)

Treatment is usually multi-pronged and may range from “conservative” (noninvasive) to major surgery.

On the conservative side, treatment may include:

  • Eliminating aggravating and painful movements, like full flexion with internal rotation
  • Avoiding sharp quick turning motions when your weight is all on one leg (unless training for a specific sport with a physical therapist, biomechanist or highly trained coach)
  • Physical therapy = I’m biased, but this is My Favorite :). And, it works! A skilled physical therapist will take you through strengthening your hip rotators, mobilizing the femoral head in socket, stabilizing your pelvis, examining core strength and gait and so much more.
  • Corrective exercises (which may include yoga poses), usually prescribed by a physical therapist, but possibly by another skilled medical practitioner

Did Yoga Cause my FAI, hip pain or Labral Tear?

It is certainly possible that a yoga practice contributes to hip pain, FAI, osteoarthritis or labral tears. However, you – the yoga practitioner – may have developed these issues anyway – either from pre-disposition (more on this in a future post) or from a distinct physical activity that yoga replaced in your life.

Yoga may also save you from FAI (and its ilk) by 1) increasing your bodily awareness and alerting you to what doesn’t feel ok and 2) from widening your general spectrum of movements and even 3) from its therapeutic qualities (a vague statement, I’m not stating that all yoga is therapeutic).

How do I prevent FAI or a Hip Labral Tears?

I don’t have a magic wand to prevent these hip pathologies, however, a few gems:

First Rule:

As a rule, don’t get into a rut with your yoga practice. Let’s say forward folds are easy for you: do the opposite (a concept from Patanjali’s Sutras known as pratipaksha bhavanam). Use your practice to go into the places that are limited, not to show off your extreme range. Say no to frequent splits (hanumanasana) and passive end-range wildness like foot behind the head pose (eka – or dua – pada sirsasana).

garudasana (eagle pose) to hasta padangustasana (standing hand to foot pose) to ardha chandrasana (half moon pose). Forgive the inaccuracies - this is my own drawing.

garudasana (eagle pose) to hasta padangustasana (standing hand to foot pose) to ardha chandrasana (half moon pose). Forgive the inaccuracies – this is my own drawing.

Second rule:

Juice up your transitions. The spaces between the poses and the time getting into the poses are *just* as important as the pose itself.

Pump up the grace all over the place!

Want to try moving from garudasana to hasta padangustasana to ardha chandrasana? I may not teach it, I may not even recommend it for most, but I am not going to stop you. The solid weight evidence isn’t there to point fingers at this as a cause any more than cycling or sitting — if practiced cautiously. To practitioners and teachers alike: please proceed slowly with a level of care and precision in the transitions at least as much as you would give to the poses.

Have you experienced hip pain? Or a diagnosis of femoroacetabular impingement or hip labral tears? Are you a yoga teacher who has stopped teaching or practicing long sequences on one foot / one side? I’d love to hear from you in the comments below.

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  • Joanne

    Hi Ariele, I like running, I am a capoeirista AND I practice yoga. At least I don’t also ride a horse! I have been active for half my life (I am now in my early 30s). I found your article very clear and well-written. I never had issues with joints but suddenly I feel like every other joint is starting to complain. Recently I have a slight pain in the front and outside of my hip. Some movements related to internal and external rotation of the femur can sometimes (not always) cause a minor nervy feeling in the toes and after reading up on FAI, I do think this is the culprit. I also have a slight lumbar lordosis which is probably also causing further impingement at the hip. Although ashtanga yoga early in my life could have contributed to this, I also think yoga in general has really helped me have a deeper understanding and feeling of the anatomical workings my own body especially as I have delved deeper into the anatomical mechanics of asanas. I am currently planning to see an osteopath, but other than learning proper techniques for moving, I was wondering if there are diet-related changes that can be undertaken to treat/ manage FAI holistically?

    • Hi @joanne. It is possible you have a hip labral issue or FAI, but the osteopath can give you a solid diagnosis. I’m not a nutrition expert, but since this is a mechanical issue for you, then please see a physical therapist who is familiar with this condition and can get the femur stable in the socket and all the localized stability you will need. Also eat your vegetables. Generally speaking all your joint aches and pains may diminish with an anti-inflammatory diet — low in sugar, processed foods, refined foods and high in colorful and leafy veggies, but that won’t cure the mechanical issue itself.

  • Lynnea

    Thank you for the article on FAI. A few days ago I woke up with anterior lateral hip pain that was worse with walking. The impingement test was positive (pain with combined hip flexion, internal rotation, and adduction). I was on vacation and did the planned hike that day, probably not so smart. I taught a yoga class the following evening and then took 2 rest days. It has improved but is not gone. By the way, I am also a physical therapist and a yoga teacher!

    • Hi Lynnea, awesome that you are a PT and yogi! not so great that you had a positive impingement test. I’d go straight to gluteal strengthening and rotator strengthening — low and slow — low load, slow but many repetitions. As you know, your symptoms trump any “diagnosis” so go see a great PT if you need 🙂

  • Colleen Gavan

    Thanks for this great article! I am 42 years old and have started experiencing anterior hip pain in the last 4-5 months. -mine is more medial than lateral– I first noticed it in external rotation–when sitting cross legged– a dull ache– so I started propping my knee in this pose. it’s getting worse and I’m noticing it after yoga and running. I am a yoga instructor and have a varied practice. I think it’s the running that has caused it–I have been running a lot in the past year. Does this sound like FAI? My intuition has been telling me to increase glute and hip rotator strength. Does this sound correct? I want to take care of this early so as not to cause more problems. Is it something I need to get looked at at this stage or can I do some things on my own? Thank in advance for your help!

    • Hi Colleeen, only diagnostic imaging (or a scope) can diagnose FAI, since it’s a bone-on-bone impingement. I’m afraid I can’t say anything other than it doesn’t sound healthy. << Not too helpful. But what I think would be helpful is finding a physical therapist who can perform a physical exam and give you direction and manual care. You'll need to you can see a PT who has experience with non-arthritic hip conditions (as I suspect you are too young for a typical arthritis). If you are dedicated to your PT exercises, and you get very targeted exercises, you may not need many PT visits. Plenty of hip injuries occur from running, so please do get some medical attention -- at the very least so it doesn't get worse! (and let us know how it goes!). (P.S. Thanks for your patience on my response -- I was out of the country leading a retreat when you posted).

    • Hi @colleengavan:disqus somehow i didn’t see this comment earlier (i was out of the country with limited internet when you wrote). It *could* be a labral tear, but if you had impingement (the “I” in FAI) you would probably feel pain / pinching laterally in sitting cross-legged. Don’t hesitate to see a good physical therapist who has treated hip issues in athletes before. And let me know how it goes!

      • Sam Pardo

        @colleengavan:disqus I have a classic FAI and have surgery scheduled next January. In fact, I had the same condition on my other side and had a successful surgery a few years ago. I actually started a frequent and regular yoga practice after my PT rehab finished and the join was still stiff. And I’ve been hooked on yoga ever since. I digress. Sorry.

        Related specifically to your comment, currently I experience a similar, dull pain when sitting cross legged. And I felt it before the first surgery too. I would describe the pain as coming from my groin area but the main difference between pain felt upon internal rotation is that the pain associated with the external rotation (e.g. sitting “indian style”, etc) is dull but can be made worse and more sharp by continuing to extend the leg out. It’s more of a gradient of pain, whereas the internal rotation is more acute and sharp. When I feel pain on internal rotation it causes me to kind of “jump” and wince. In regards to the cross legged pain I also place a block under the affected side and in Supta Baddha Konasana too.

        @arielefoster:disqus, I’ve scoured the internet for an explanation to the cross legged pain that I’ve had with both impingements and your comment about lateral pinching is the only one I’ve come across so far. Can you elaborate a bit on the pathophysiology? Thanks!

        • hi @sampardo:disqus – the simple answer is that your hip is not very stable in the socket with a torn (or compromised) labrum. This is occurring on the millimeter level. The instability could be causing a much more mild labrum pinch posteroo-laterally in external rotation (seated cross legged) or it could be that your bone is hitting bone in that position (due to thickened femoral neck or “pincer” formation at the rim of your acetabulum).

          • Sam Pardo

            @arielefoster:disqus Thanks for the quick reply! I really enjoyed this post and the ensuing discussion. Most informative and productive comment section ever.

            I want to share a bit more about my experience with FAI for others that stumble upon this post like I did. As I mentioned above I will be having my second surgery this January to shave down the “bump” on my acetabulum. There is no definitive way to diagnosis the cause of a labral tear and associated hip pain as I’ve learned from discussions with my medical team and as Ariele has outlined above. At the time I had been commuting by bike to and from school, taking latin dance classes, and playing intramural basketball. I had also been very active athletically, including running, for 15 years.

            Steadily over the course of 6 months the pain was increasing and my mobility was decreasing. During that time I also saw a physical therapist who actually diagnosed the impingement before the orthopedist who overlooked it entirely (I had to insist on the x-ray that brought the condition to light). The acetabular irregularity was plain as day and something that I could even see without any training in x-ray interpretation. That is why I decided to greenlight the first surgery. The surgeon repaired my torn laburm and shaved down the acetabular “bump”. The curve on my acetabulum afterwards was gorgeous–perfect and smooth.

            The rehab wasn’t easy. That same physical therapist from before the surgery guided me through 3 grueling months of PT. Surgery isn’t always guaranteed to provide a successful resolution to whatever is ailing you but it proved to be the right thing for me. I recovered nearly 100%. The joint was still stiff after the 3 months of therapy concluded and that is when I started practicing hot yoga religiously and I haven’t looked back.

            Now I’m looking forward to the second surgey with my other hip experiencing that same type of steadily increasing pain and decreasing mobility from that same type of impingement (x-ray from first surgery showed the same type of acetabular “bump”).

            I really do respect and love physical therapists. And I’m grateful that this experience has brought a regular yoga practice into my life. Namaste, l’chaim, aloha. -SP

          • Lovely. thank you so much for sharing your story @sampardo:disqus

  • PghPowerGirl

    Hi Dr. Foster, Thanks so much for this article. I was recently diagnosed with FAI and a label tear on my right side, likely due to my years playing soccer. When speaking to the orthopedic surgeon about my activities, I mentioned I was walking and starting yoga in earnest again after 5 years off and on (and 3 babies :-). He agreed on activities to increase core strength but strongly recommended me to drop yoga in favor of Pilates, saying, “static hip stretches are not for you.” Well, I’m willing to give Pilates a try if it will help but I love many aspects of yoga, and can’t see completely giving it up. I’d rather stick with my normal vinyasa practice and modify where necessary. Do you have some thoughts as to a) how I can modify the hip stretches or what I could do instead? and b) if it’s just the hip stretches, or do I need to be equally as wary of warriors, chair pose, etc? (Guess I could always use pain as my guide there, I just don’t want to do any further damage.) Any thoughts or references would be greatly appreciated!!! Adria

    • heya @adriareutzel:disqus. Yep, soccer can do it. being active in any way puts us at risk. Here’s the thing about what your doctor stated. Most yoga practices these days are not “static”, certainly not vinyasa. And i just met a super body-aware lady who tore her hip labrum doing reformer pilates (hip adductor moves). So switching to pilates isn’t necessarily the only answer. But I will say that some of the moves from a skilled (Polestar Pilates-trained, if you can find one) pilates instructor could teach you compliments to yoga. I do pilates about 1x/week and love it, and I teach many pilates moves in my classes. I cannot give personalized advice to you (every labral tear / FAI is different — also listing modifications and options would be a whole blog post in itself) but please please go see a yoga-knowledgable PT who can take you through some moves. Then let me know how it goes!

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  • Clare Dunn

    I’m suffering a great deal of pain and was recently diagnosed by a Physiotherapist who said avoid yoga! Wasn’t very helpful and he didn’t explain what to do to h noelp it, only what not to do. I’m at a loss because I want to go on teacher training but I feel unstable and painful. I’m going to find a good osteopath and see what they say. Very interesting article thank you! I really want to sort this out so I can start to improve again.

    • @disqus_Gto7Mel3Kr:disqus I’m sorry you are in pain. I can certainly see where a Physio might say “don’t do yoga” , as I myself have upset a few patients by saying “maybe don’t run”. We are in a sticky place as healthcare providers for a million reasons. Yoga asana, in particular, can be extraordinarily variable, so “don’t do yoga” is much more time-efficient than figuring out what shapes are ok, which are not, and which teachers / studios / classes move slowly enough to allow you to not re-injure. Yoga can heal, but it could also harm, so your PT was being protective of you.
      But on to the good: you CAN do a home practice. Yoga asana doesn’t have to include any particular poses, and nearly everything can be modified. So long as you are getting out of bed every morning there are poses you CAN do that won’t re-injure (at least any more than walking). (or stay in bed and do savasana :)). If you need guidance on what poses those are (or are not), you can see a skilled yoga/PT (including myself via Skype if you are not in DC — see the private yoga tab). if you set up a consult with me, I can also guide you toward safe teacher trainings. (feel free to join my Spain yoga anatomy retreat, too!)
      Second, sometimes a private consult is financially out of reach: consider attending gentle classes or basics classes, classes with teachers trained extensively in therapeutics, or even taking yoga via online streaming sites like, yogaglo, etc. what I ADORE about online classes is that i can press pause, go back, or skip poses that just don’t feel awesome in my body. It’s totally liberating and pressure-free.
      Finally, in the event that you feel that your physical therapist is not listening to your goals (which sound like your goal is to do more yoga asana), find a new one! MY job as a physical therapist is not to get everyone doing exactly what I want them to do. It’s to help improve your quality of life as defined by you.
      This is essential. I highly recommend the therapists certified by the Institute of Physical Arts, and if you can find one of their Certified Functional Manual Therapists in your area, you will be in luck. They tend to be very holistic.
      best wishes! don’t hesitate to ask more questions!

  • Zoe

    I have just been diagnosed with CAM impingement (I believe this means my femur head is not smooth and round and doesn’t rotate well in hip socket) and a detached labrum at 3 o’clock (but not sure whether this means the left or right side of lateral labrum).

    I am devastated. I practiced yoga (until I started having pain in right hip which is referring pain to major muscles in both thighs) and I like to walk at least 5 miles per day and hike on mountain trails. I am so worried I will have to give these life choices up which I know will lead to depression (I walk and do yoga as natural therapy to keep depression at bay and to keep me “fit”. )

    I do not know if I should have surgery or not – it seems very invasive, and from what I can gather, is not wholly supported by research that surgery is actually helpful. But, I cannot find answers as of yet since I have been told it may take up to a year to even get an appointment with an orthopaedic surgeon.

    What are your views? I will be so thankful for any advice.

    Take care, Zoe

    • Hi @disqus_IuhiJv97Uu:disqus : go to physical therapy (someone who spends 30 min or more with you 1 on 1). It might take a while (3-6 months perhaps to feel normal-ish again), and yes, you will *likely* have to modify your activity significantly for 6-12 months. If you are not a good match with your first PT, then don’t hesitate to find another (I try and work with CFMTs or those who have done extensive training with the Institute for Physical Arts, but there are many incredible schools of PT out there). Don’t presume “depression” because your life changes. Life WILL CHANGE. It’s our only guarantee. And many many vibrant human beings live full, satisfying lives without use of their legs at all :). There are infinite ways to stay active and be in nature, this is an OPPORTUNITY to explore more of them. best wishes, ariele

  • Jennifer Thornton-Brooks

    I have been teaching yoga for 5 years, and practicing for 14. One week ago I underwent hip arthroscopy to repair a torn labrum, torn ligamentum teres, fai, and ischioforal impingement. After two years of slowly eliminating positions from yoga, I had to completely stop practicing, and I lost the ability to run(my other love) or cycle. I tried pt (of course) for 6 months, activity modification,chiropractic care, and steroid injections. Nothing worked. It felt like defeat to have surgery. My surgeon, one of the best in the nation for hip artho, said I had a severely swollen femoral head, a “yoga hip” he called it. Hope this info helps someone…I have a background in exercise science, id like to think I understand anatomy and physiology pretty well, and was more than compliant with pt. Overall, the whole thing is a bummer, and I fear I won’t be able to return to yoga. I’m pretty devastated. Yoga saved my mental health, and i wanted pt to be enough, but I guess unfortunately for some, it cannot be. Eventually, we had to discontinue pt because it was flaring up my symptoms. My pt is a yoga student of mine, very invested in the success of it, I think she was devastated too.

    • Thanks for sharing your story @jenniferthorntonbrooks:disqus . Surgery is definitely not defeat. Your body will calm down, and needs rest + recovery. The best advice I can offer is be patient with your recovery. Offer up to yourself the widest definition of yoga that serves you. Your body doesn’t have to serve yoga. Maybe find a PT who has some personal or deep professional experience with hip FAI and reconstruction. It shouldn’t aggravate your issues. I wish you all the best!

    • Jennifer Thornton-Brooks

      Sorry, I meant that the PT BEFORE surgery had to be discontinued because it was causing flare ups. I am still in post-op PT. I guess I am saying that sometimes there is no other recourse than surgery. I hate hearing that if you get injured in yoga, it is because of your “ego”. That is just a lie, and it is a straight-up mean thing to tell the injured person. Yoga is physical activity that can result in injury. People should also be aware that it is difficult for seasoned yoga practitioners such as myself to recognize the ROM boundaries they should not surpass. My symptoms only arose AFTER a pose, not during it. When you have a degree of flexibility, it is very hard to feel where good ends and bad starts.

      • OMG YES, @Jennifer Thorton-Brooks , preach. If you look through my comments here, you’ll see me offer similar statements: it doesn’t matter if you cycle, run, soccer, capoeira, martial arts, these things happen. “Listen to your body” and blaming one’s ego if things don’t work out ok literally does not make scientific sense. It cannot be our main safety instruction as yoga instructors because… endorphins (etc). Also, it’s rather cruel as you point out. thank you for saying that, too. I see a lot of blaming around injury rather than reality.

  • Thomas

    Hi everyone,

    My name is Thomas, I’m 23 years old, Information Technology Student which spends a lot of time sit on a desk in front of a computer. I just want to share my story which is the reverse of the stories that I saw in the comments.
    So, I’m a sport guy who loves Martial Art, I search for years what problem that I had in my hips because I couldn’t do facial split, high kick or some stuff likes “Reclining Goddess Pose”, it hurted me so much in my hips. In France, doctors don’t really know the FAI, there is a few surgerons, and when I was about 20, I decided to visit one, I did one hips per year, because even walking made me hurt. Surgery saved my life, but during my whole life, I lost a lot, a lot of flexibility.
    I couldn’t even sit cross legged or in deepsquat because of spending my whole time sit on a chair. I will resume very fast but one of my Idol talks about Yoga, so I tried, that was hard really, harder than I thought. I did a lot of Yoga since this summer, and it helped me so much to recover some flexibility after 2 years and half after my first surgery. I see a lot of improvement in my balance, in my flexibility, in my mental. I won’t say Yoga saved my life because I’m okay, but Yoga saved my athlete life, I recover better from BJJ & Calisthenics training, I can now sit in deep squat, cross leged, the pose which help the hips opening are for sure my favourite with the twisted pose, I love it so much. I won’t stop Yoga I think but I will search something to improve my Yoga.

    I just want to say, surgery can help to reduce the inflammation in your hips and help you to recover better amplitude of movement. Despite of this surgery, I can’t do Reclining Goddess Pose without hurting my hips and I can’t let my feet parallel and wide when I’m standing. But it’s ok, I found another way to transition in pose or to stretch, the FAI reduces the possibility of movement but it shouldn’t reduce your motivation, your determination. Yoga is today one of my best friend.
    The key I think is to accept that the F.A.I or your hips problem can affect your practice, you should accept that you never won’t be able to do some pose but whatever, there is a lot of pose you can do so do it ! Focus on things you can do despite of things you can’t !

    • @thomas Thanks so much for sharing your story and giving people hope. Surgery is needed sometimes. It’s not a quick fix, but it’s mandatory for basic quality of life for some — like you! It’s not a depressing thing if it helps. Just be careful in yoga (always, everyone) with repeated end-range positions (deep stretches). For example, Conventional splits are passive stretches because your body weight presses down. Passive stretching at end range can be harmful over the long run, especially with FAI. To contrast, the active variation of the splits may not look like the splits — front knee is slightly bent so that you can dig your heel in and pull your back knee toward your front heel. Because the muscles from underneath are contracting, you are supported and performing active stretch