Top 5 Hip-Opening Yoga Poses

People typically underuse their hip muscles, which leads to weakness and tightness in the hips, back and elsewhere. You can find relief from tension and increase mobility and flexibility by doing these hip stretches! Have fun!

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#1 – Thread the Needle

Lie on your back with your knees bent and your feet flat on the floor. Cross one ankle over the opposite knee and raise both legs, holding your lower leg with both hands. Pull your knee closer to your chest to intensify the stretch. Take a couple of deep belly breaths, in through your nose and out through your mouth. Hold this position for 10 seconds. Return to the starting position and repeat the movement on the opposite side.

Thread the Needle


#2 – Ankle to Knee

Sit upright on the floor with your knees bent and feet flat on the floor. Place both hands behind your back for support. Tighten your core and bring one ankle across your opposite knee, flexing your toes back and pushing your knee away from your body. Take a couple of deep belly breaths, in through your nose and out through your mouth. Hold this position for 10 seconds. Return to the starting position and repeat the movement on the opposite side. To intensify the stretch, bring your supporting knee closer to your chest.

Ankle to Knee


#3 – Cross-legged

Begin in an upright sitting position, crossing your legs in front of your body and maintaining proper alignment in your upper body. Tighten your core and hinge through your hips to bend your upper body forward, resting your elbows on the floor and bringing your hands out in front of your body. Take a couple of deep belly breaths, in through your nose and out through your mouth. Hold this position for 10 seconds. Raise back up to return to the starting position and repeat the movement, switching legs across. To make the exercise easier, you can put something underneath your seat like a pillow for support.

Cross-legged


#4 – Crescent Lunge

Begin in a four-point position, with your hands underneath your shoulders and your knees underneath your hips. Bring one knee forward, keeping your toes pointing straight ahead and maintaining proper alignment with your head, shoulders and hips. Place your hands either on your hips or bring them overhead. Tighten your core and slightly arch your back, bringing your hips forward. Take a couple of deep belly breaths, in through your nose and out through your mouth. Hold this position for 10 seconds. Return to the starting position and repeat the movement on the opposite side.

Crescent Lunge


#5 – Supine-bound Angle Pose

Lie on your back on the floor with your knees bent and feet flat on the floor. Place your hands either at your sides or on your upper thighs. Bring the soles of your feet together. Tighten your core and open your knees out to the sides. Take a couple of deep belly breaths, in through your nose and out through your mouth. Hold this position for 10 seconds. Return to the starting position and repeat the movement. To make the exercise easier, you can put something underneath each knee like a pillow for support.

Supine-bound Angle Pose

Give these five hip-opening yoga stretches a try and you should feel relief from any general hip pain you may be feeling, plus you will be well on your way to feeling stronger in your hips and low-back area.

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