Feeling tight in your hips recently? Suffering from lower back pain that’s been bothering you the whole day?
The reason for that is our current lifestyle has been increasingly sedentary which causes an increased tightening of the hips. We sit down the whole day at work hardly moving, and yet when we get home we still sit on the couch because we are just too exhausted.
The tightening of hips can be a disturbance to our health and lifestyle because it will lead to various aches and pains in the body.
Having said that, here are the hip opening yoga poses that will help you open up your hips and relieve the built-up tension!
Hip Opening Yoga Poses for Beginners
Bound Angle Pose (Baddha Konasana)
For beginners who just started, this pose is great for warming up and opening the hips, knees, and thighs. It also counteracts chair- and cardio-crunched hips.
Sit on the mat with your knees bent. Next, position the soles of your feet touching together in front of you and pull your heels towards your pelvis. Place your hands on your feet in front of you.
As your firm your shoulder blades against your back, lengthen your torso and exhale as you lean forward. Focus on using your quadriceps to push your knees downwards.
Duration: Hold for 30 seconds and release.
Pigeon Pose (Eka Pada Rajakapotasana)
The pigeon pose is a great pose because it helps to stretch both the front and outside of the hips.
Sit on the mat and begin by bending your right knee in front of your while straightening your left leg behind. Place your hands either in front of you or on the side and start pushing gently into the ground. This helps you to stretch the front of your left hip and your back.
For a deeper stretch on the outside of your right hip, bring your chest towards the floor until your head reaches the ground. Your hands should be placed in front of you and keep breathing while holding the pose.
The ultimate goal is to sit comfortably in the pose with your front leg positioned at a 90-degree angle. This will take a lot of flexibility in the hips. But, with some consistent and frequent practice, you’ll eventually get there!
Duration: Hold this pose for 30 seconds and release. Repeat on the other side.
Half Lotus Pose (Ardha Padmasana)
The half lotus pose is a beginner variation of full lotus pose that helps to open the hips, knees, and ankles. We recommend it that you practice this pose and become comfortable with it before attempting the more challenging lotus pose.
SIt down cross-legged on the mat with your tailbone drawing towards the floor and your spine lengthening upwards. Then, use your hands to bring your right foot to rest on top of your left thigh with the sole of your right foot facing upwards.
Ideally, you want to work towards placing your right foot at the crease of your left hip. Allow the shin of your left leg to rest comfortably on the floor.
Lift the crown of your head towards the ceiling and continue to lengthen your spine with your shoulders rolled back. You may place your hands on your thighs either turned up or down.
Duration: Hold this position for 30 seconds. You may release if you feel too much pressure. Repeat using the other leg.
Crescent Lunge (Anjaneyasana)
When doing the crescent lunge, your front leg should ideally be bent as close to a 90-degree angle as possible. You have two options for the outstretched leg – lay it flat on the ground or have the toes curled under.
Increase the stretch in your hips by sinking deeper into the stretch. To stretch your shoulders and back muscles, reach your hands upwards towards the ceiling.
Duration: Hold this pose for 30 seconds. Release and repeat on the other side.
Goddess Pose (Utkata Konasana)
The goddess pose is a great stretch that helps to open up your hips while working your glute and thigh muscles. Get ready to increase your flexibility while getting that perky butt!
To begin, place your feet 3.5 to 4 feet apart and in a 45-degree angle. Your heels should be turned in and toes facing outwards.
Slowly bend your knees in the same direction as your toes and sink into the stretch. Ideally, your knees should reach as close to a 90-degree angle as possible. Be mindful of drawing your tailbone towards the floor while engaging your core muscles. You will feel the burn in your quadriceps as well as the opening in your hips.
For balance, place the hands at the heart. If you’re up for an extra challenge, you may also reach your arms and point towards the ceiling. Make sure to spread your fingertips wide and activate your back muscles while doing so.
Duration: Hold this pose for 30 seconds.
Garland Pose (Malasana)
If you’re looking for ways to increase flexibility in your hips and ankles, the garland pose is a great way to achieve that! Simultaneously, increasing in your ankles also helps to improve your Downward Dog.
Position your feet slightly wider than the distance of your hips. Your toes should be pointing outwards and heels turned slightly inwards.
Slowly bend your knees and lower yourself until your hips are lower than your knees. By now, you should be just a few inches off the floor. Bring the palm of your hands together at the heart. One elbow at a time, place them on the inside of your knees.
For a deeper stretch in your hips, gently press your elbows into the inside of your knees and try to open your hips wider. Similarly, press the inside of your knees into your elbows. Remember to bring your heart forward and upwards continuously. This will help to lengthen your back and spine.
If your feet can’t touch the ground yet, don’t worry! The more you practice, the more flexible your ankles become.
Duration: Hold this pose for 30 seconds.
Save Yourself Time and The Ache!
Now you might be thinking, “I don’t have time for it!”
That’s right, you don’t. But what’s amazing about these hip opening yoga poses is that it’s easy to get into it, it only takes 30 seconds for each pose. By doing so, you’re going to save yourself and prevent future body aches and hip pain.
A little practice goes a long way for your hips.
If you want to increase your overall flexibility, you can also explore and add these effective yoga poses for flexibility into your yoga workout!