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8 Yoga-Based Stretches to Relieve Tight Hips

If you're lucky, you won't notice your hips are tight until you attempt the Half Pigeon pose in yoga class. If you're not so lucky, your tight hips will make themselves known every time you walk to the bathroom or sit on the couch, manifesting as lower back pain and muscle stiffness. 

The yoga poses that follow target each of the four primary directions of hip movement, with modifications for any skill level. Try to do some of these feel-good stretches three or four times per week, and you'll notice a big difference in how your hips feel in no time!

  1. Anjaneyasana (Low Lunge)

  2. Pigeon Pose

  3. Utthan Pristhasana (Lizard Pose)

  4. Balasana (Child’s Pose)

  5. Upavistha Konasana (Wide-Angle Seated Forward Bend)

  6. Baddha Konasana (Bound Angle Pose)

  7. Urdhva Dhanurasana (Wheel Pose)

  8. Ananda Balasana (Happy Baby)

Anjaneyasana (Low Lunge)

Take a big step forward with your right foot, keeping your feet hip-distance apart. Bend your front leg and lower your back knee to the mat. Slowly move your hips forward to feel a stretch in your back leg's hip flexor. Hold for 15–30 seconds before repeating on the opposite side.

Anjaneyasana (Low Lunge)

Precautions For Anjaneyasana (Low Lunge)

If you have an injury in or around your lower back, hips, hamstrings, or knees, do not practise anjaneyasana. If you have poor body balance, practise this asana under the supervision of a professional.

Note: All asanas and pranayama must be done under the guidance of a certified yoga instructor.

For Live Yoga Apply Classes - Live Yoga Classes Online online yoga class

Pigeon Pose (Kapotasana)

Come into Downward-Facing Dog Pose for this classic hip stretch. Extend your right leg behind you, high. Then, through your arms, bring that leg forward toward your hands. Place your right knee on the floor just behind and to the left of your right wrist, shin on a diagonal, and heel pointing toward your left frontal hipbone.

Pigeon Pose (Kapotasana)

Extend your left leg behind you and place your foot on the mat. Maintain your right foot flexed and gradually lean forward over this leg as far as you are comfortable. Hold the position for 15–30 seconds. Then, on the opposite side, repeat.

Precautions For Pigeon Pose

  • Avoid overstretching your body.

  • Do not perform this asana if you have a recent or deep injury in your spine, neck, shoulders, chest, core, hips, thighs, back, or ankles.

  • Perform this asana only on an empty stomach or after a meal has been consumed for at least 4-6 hours.

Utthan Pristhasana (Lizard Pose)

Lizard is another great stretch for tight hips. With your left leg forward, perform a Low Lunge. Bring your hands to the inside of your left foot and gradually lower them to your forearms. Breathe while pressing your left heel down. Continue to take several deep breaths before shifting to your right side.

Utthan Pristhasana (Lizard Pose)

Precautions For Utthan Pristhasana (Lizard Pose)

People who have had a hip or knee injury should avoid this pose. Because this posture necessitates balance on the shoulder and forearms, the pressure on these two body parts is intense. As a result, people with a weak or dislocated shoulder are unable to participate.

Balasana (Child’s Pose)

This gentle hip stretch is frequently used to rest between poses. Kneel on the ground. Bring your big toes behind you and touch them. Sit back on your heels, and spread your knees slightly wider than your hips. Exhale by laying your upper body between your thighs and stretching and resting your arms out long in front of you. Stay in this position for 30 seconds to a few minutes, breathing deeply.

Balasana (Child’s Pose)

Precautions For Balasana (Child’s Pose)

People with hip or knee injuries should avoid this pose. This posture necessitates balance on the shoulder and forearms, so the pressure on these two body parts is intense. As a result, it is not possible for people who have a weak or dislocated shoulder to participate.

Upavistha Konasana (Wide-Angle Seated Forward Bend)

Come to Dadasana (Staff Pose) and widen the legs into a V-shape for this hip stretch. Extend your thighs so that your knees are pointing straight up at the ceiling. As you slowly lean forward and walk your hands forward between your legs to whatever length is comfortable for you, flex your feet to keep the legs activated. For one minute, hold.

Upavistha Konasana (Wide-Angle Seated Forward Bend)

Precautions For Upavistha Konasana (Wide-Angle Seated Forward Bend)

If you have a back, hip, knee, or hamstring injury, do not practise upavistha konasana. Avoid this pose if you are pregnant. If you have tight hamstrings and hip joints, don't force yourself to lean forward after a limit.

Baddha Konasana (Bound Angle Pose)

Bend your knees and pull your heels as close to your pelvis as you comfortably can from a seated position, then drop your knees out to the sides and press the soles of your feet together. Hold this position for 1–5 minutes.

Baddha Konasana (Bound Angle Pose)

Precautions For Baddha Konasana (Bound Angle Pose)

  • Do not practise this asana if you have a lower back injury, hip or groyne injury, or if you have a hip or groyne injury.

  • If you have sciatica, do not perform this asana.

  • People who have recently had surgery should avoid doing this asana.

Urdhva Dhanurasana (Wheel Pose)

Lie on your back with your knees at hip-width apart. Bend your elbows and bring your hands overhead, palms just above your shoulders on the mat, fingertips pointing toward your feet. As you lift your torso off the floor and toward the ceiling, press down into your feet and palms.

Take three deep breaths and hold them here. Tuck your chin into your chest and slowly lower yourself back down from this hip-opening stretch.

Urdhva Dhanurasana (Wheel Pose)

Precautions For Urdhva Dhanurasana (Wheel Pose)

If you have any neck, back, or wrist problems, this pose may aggravate them; instead, practise Bridge Pose. If you have heart problems, high or low blood pressure, or a headache, avoid this pose.

Ananda Balasana (Happy Baby)

Lie on your back with your knees bent at a 90-degree angle into your chest. With your peace fingers, grab your big toes, open your knees to the sides of your torso, and then bring them up toward your armpits. You can rock side to side here while breathing and playing for as long as you want.

Ananda Balasana (Happy Baby)

Precautions For Ananda Balasana (Happy Baby)

  • Avoid this posture if you have a neck or knee injury.

  • Maintain a completely straight spine throughout the posture.

  • You can support your head with a folded blanket.

  • This posture should be avoided during periods and by pregnant women.

  • People with high blood pressure and knee injuries should avoid this asana as well.

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Note: All asanas and pranayama must be done under the guidance of a certified yoga instructor.

For Live Yoga Apply Classes - Live Yoga Classes Online online yoga class


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