10 Effective Hip Opening Yoga Poses for Better Mobility

When you get up from working on a laptop for hours, do you feel that your lower back and legs are feeling stiff and blocked? Then you are not alone in this. Most of us have experienced this as most of the time we are in front of a laptop screen and just sitting, because of this work culture our lower back suffers. Now to make it flexible again you must practice these 10 Effective Hip Opening Yoga Poses, in this guide you will get full detail for it. Opening hips is not just for being flexible but it has more benefits which is- it helps in the alignment of spinal cord as it is connected, improves blood circulation from hips, back to legs. The most important is it helps in reducing stress as wherever the tension and stiffness will be in our body it will cause blockage in our mind because of discomfort and then we will have stress.

The Science of Tight Hips

Before we see how to do it, let first understand what actually is the reason for our tight hips. The hip joint is one of the most complex structures in our body. It is that place where your thigh bone meets your pelvis, so now sitting for too long can make this muscle of the joint in contracted state. By adding a proper hip opening sequence yoga, one person can get there this joint muscle again flexible, in this you just don’t do stretching, you are aligning your posture. Open hips mean less pressure on your lower back and better circulation in your legs.

The Top 10 Effective Hip Opening Yoga Poses

Sitting long days in one place can make your body parts stiff and build tension and mostly the spinal cord, hips and legs are the one who suffer more. So it is necessary for the body to do some exercise to relax. There are 10 effective poses which can help in opening stiffness, making you feel energetic again.

1. Pigeon Pose

This is considered as the best and easy pose for hip opening. When you search for yoga poses to stretch hips, you will then find this one very surely, and why because it helps in giving back the flexibility of joints.

How to do it:- For this be in downward dog pose, then bring your right knee forward toward your right wrist. Now lay your shin down and slide your left leg back.

2. Lizard Pose

This pose goes more deep and it is very good for strength and for flexibility also, while this helps for those who have lower back issues.

How to do it:- For this you have to go from the lunge, bring both hands to the inside of your front foot. Now you can stay on your palms or can drop down to your elbows.

3. Butterfly Pose

Perfect for beginners, it not only gives flexibility but it helps in opening lower muscles, inner thighs stiffness, which help in thigh pain, and it is considered most useful for females, as it regulates their periods and reduces the pain. It is a classic hip opening yoga poses that can be done while watching tv also.

How to do it:- Sit normally with your back straight and then bring the soles of your feet together and let knees fall out of the side, and flip legs fast.

4. Happy Baby Pose

This is the most relaxing yoga pose to end the session, it helps in stretching inner thighs and hamstrings.

How to do it:- Lie on your back, then grab the outside edges of your feet, and pull your knees towards your armpits.

5. Frog Pose

This hip opener pose is an intense one, when you feel that physical sensation getting intense so bring back your awareness towards your breath.

How to do it:- Come to your hands and knees and then slowly widen your knees as they can easily go, keeping your feet in line with your knees.

6. Malasana

This pose is great for the hips and lower back.

How to do it:- First stand with feet wider than hip, then toes out. Now squat down deeply, using your elbows to push your knees apart.

7. Fire Log Pose

This is an advanced stretch position that helps in outer hips, and strengthen abs and legs. It is excellent for external rotation also.

How to do it:- First be in a seated position, then put your left ankle to your right knee, then keep your back straight and hands down touching the floor.

8. Cow Face Pose

While it may look like it is for arms, it actually provides a deep stretch to your outer hip also.

How to do it:- Sit with legs out, then bend your right knee and slide the foot under your left hip. Now cross your left leg over the right, push your left knee directly on top of the right leg.

9. Low Lunge

This pose is standard for yoga hip flexor stretches. This pose gives strength for toes to fingertips also rather than just a hip opener.

How to do it:- Firstly step one foot forward into a lunge pose and drop your knee back to the floor. Now shift your weight forward until you feel the stretch in the front of your back hip.

10. Goddess Pose

This is a powerful and standing pose that builds strength while helping in opening hips.

How to do it:- Stand while making your legs wide open, knees bend and be in almost squat position, it opens hips and chest.

So these are the Hip opening yoga poses, which anyone can do and they all are very effective, just be a little careful while doing such poses.

Also Read:- Partner Yoga Poses to Strengthen Your Relationship

How to Practice Safely?

So now when you start doing these hip opening exercises and yoga on your daily routines, then you just have to be a little careful while doing them so that you don’t hurt yourself, here are some points which you just have to follow to avoid any issues.

• Breath:- Do not hold your breath as this can tense your muscles a lot.
• Warm-up:- Whenever you start doing any yoga pose always start with gentle warm up stretch as it loosen the stiffness from the body, making it easier for us to do these poses.
• Listen:- Always listen to your body alarm, when your body says to stop and rest do as it says, don’t ignore it.

The Emotional Connection

Many yoga performers also find that after a long session of 10 effective hip opening yoga poses, they feel a sudden flow of emotions, sometimes even crying. This is very common, because after doing such intense and relaxing exercise your body stiffness loosen and your mind also starts feeling calm, because of which sometimes we feel like crying.

Conclusion

When we do yoga or any physical activities we have to remember that the benefits will take time to show in your body, but for that you have to be consistent and do the asanas regularly. These yoga poses which we show here are the best and easy to do for hip opening, you just have to keep patience and never force your body while doing any pose. Your body is meant to be free and flexible, give it space and some exercise you will get it.

Frequently Asked Questions