It’s not just people who sit a lot who are prone to having tight hips. Cyclists and runners get them too from overuse. Regardless of the reason, virtually everyone can benefit from moving through some hip-opening stretches every day.
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Ready to do some yoga for hips? Below are 18 hip-opening stretches to try, with insight from yoga instructors on why each one is beneficial.
Lie down on your back, lift your legs in the air and bend your knees.Cross one ankle over the opposite knee.Gently pull the leg toward your chest. Hold for 30 seconds.
2. Low lunge
“Low lunge is a great psoas stretch as well as outer hip opener,” Shachoy says. When doing a low lunge, Shachoy says to keep your torso as upright as possible. If you are having trouble balancing, she recommends placing your hands on your hips or a block for support.
Start standing. Step your right foot forward and drop your left knee to the floor. Place both hands on your front thigh.Keep your torso upright as you lean into the stretch, feeling it in your hips.Hold for 30 seconds and then switch legs.Start standing. Step your right leg forward, bending your knee.Lift your back heel off the ground.Keep your torso upright while lifting your arms overhead. Hold for 30 seconds and then switch legs.
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4. Camel pose
Start by kneeling, making fists with your hands and placing them on your lower back.As you inhale, open your chest toward the ceiling, sending your quads forward. If it feels good, you can curl your toes under and place your hands on your feet. For a deeper variation, place the tops of your feet on the ground, pressing your chest forward and lifting your chin.Hold for five deep breaths.
Another popular yoga for hips move is dancer’s pose. “Dancer’s pose is an effective hip opener because it stretches the hip flexors while challenging balance. Once you find your balance, you can modify the pose to target different areas,” Armijo says. For example, she says to stretch the quads, bring your foot closer to your glutes, keeping your knee aligned with your body’s midline. If you want to deepen the hip stretch, Armijo says to slightly open your hip toward the ceiling, transitioning into a hybrid half-moon version of the pose.
Start standing. Bring your left leg behind you, so that you are balancing on your right leg.Reach your left hand back and grab your leg.Create a soft “U” shape with your chest as you continue to balance on one leg, with your left hand holding your left leg.Hold for 30 seconds. Gently come out of the pose and repeat with the other leg.6. Half-pigeon
Start in a tabletop position. Bring one knee forward and bend it 90 degrees, placing it near your wrist.Extend the other leg behind you.Gently lower your body down, placing your forehead on the floor. Hold for several breaths before slowly coming out of the stretch.
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Start by standing with your feet slightly wider than hip-width apart.Bend your knees and lower down as if you are going to sit in a chair.Keep your chest lifted and bring your hands to heart center. Hold for several breaths.
8. Lizard pose
According to certified yoga instructor and WhitFit founder Whitney Berger, RYT-200, lizard pose deeply stretches the hip flexors, hamstrings and groin. “It also targets the psoas muscle, which gets tight from sitting too much,” she says, adding that this stretch helps improve flexibility and mobility.
Start in a lunge position, with the right knee forward and the left leg extended behind you, with your left knee on the floor.Bring your right hand by your right foot on the side closest to your body. Heel-toe your right foot out as far as you can comfortably.Lower down onto your forearms, engaging your core to stabilize your body. Hold for several breaths.Start standing. Lift your right leg over your left leg.Wrap your right foot behind your left calf.Bring your right arm under your left arm.Lean slightly back and hold the pose for several breaths. Come out of the pose and repeat, switching sides.
10. Double pigeon
You’ve heard of pigeon pose, but what about double pigeon? Shachoy explains that double pigeon pose stretches the outer hip muscles. “This is a strong hip opener. If it’s difficult to access, you can try a modified version by sitting in a chair, placing one ankle on the opposite thigh with the foot flexed and the chest lifted. After a few breaths, switch legs,” she says.
Sit on the floor with your legs extended in front of you.Bend your knees and stack your skins on top of each other, with your left ankle resting on your right knee and your right foot under your left knee. Hold for several breaths.“Butterfly stretch is a simple yet powerful way to gently open the hips and inner thighs while also encouraging relaxation. It helps improve flexibility in the hip joints and can counteract tightness caused by prolonged sitting,” Ory says. When doing this hip-opening yoga pose, she says to sit tall and avoid rounding your back. “If your hips feel tight, sitting on a cushion or folded blanket can create more ease,” she adds.
Sit down with your legs extended out in front of you.Bring the soles of your feet to touch each other, as close to your groin as you can comfortably get.Hold your feet with your hands. Sit tall and gently move your knees up and down. Continue for several breaths.12. Seated forward fold
Sit down and extend your legs in front of you.Engage your core and reach forward toward your feet. Reach as far as you can without rounding your back.Hold for several breaths.
Armijo likes this hip-opening stretch because it’s a gentle yet effective hip-opener. “[It] allows you to down-regulate and create a stronger mind-body connection. When you feel safe in a stretch, your body and breath will naturally align, helping to calm the nervous system. Over time, this allows you to safely deepen your stretch and move into different ranges of motion,” she says.
Place a thick rolled blanket behind your upper back and lie down on the floor, bending your knees and placing your feet flat on the floor.Gently arch your spine as you bring your head to the floor. You can extend your arms on either side of your body or head; whatever feels most comfortable. Hold for several breaths.14. Happy baby pose
Lie on the floor with your legs in the air and knees bent.Grab your left foot with your left hand and your right foot with your right hand, keeping your knees bent.Gently spread your legs apart, so you feel the stretch in your inner thighs and hips.Breathe deeply for several breaths, as you rock gently from side to side.
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Start with your hands and knees on the floor.Tuck your toes under and engage your core as you straighten your arms and legs. You should be in an inverted “V” shape.Press your heels into the floor, but you do not need to keep them on the floor if it isn’t comfortable. You can also bend your knees slightly, if you need to. Hold the pose for several breaths. Be sure to keep your neck and spine straight.
16. Frog pose
“Frog pose is an intense inner thigh and hip opener that improves mobility and flexibility in the hip joints,” Ory says, adding that it’s particularly useful for athletes or anyone with tight hips from long hours of sitting.
Start in a tabletop position, with your hands and knees on the floor.Gently move your knees apart, keeping them in line with your hips. Turn your toes out.Rest on your forearms while engaging your core as you hold the pose. Hold for several breaths.Sit with your legs out straight in front of you.Bring the soles of your feet together, as close to your groin as you comfortably can.Place your elbows on the floor behind you to help lower your body onto the floor.Stretch your arms to your sides. Hold the pose for several breaths.
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18. Child’s pose
Sit down on your knees.Shift your hips back toward your heels as you bend forward. Your hands can extend out in front of you, or they can be kept at your sides.Hold for several breaths.
Bookmark this page and move through a few of these hip-opening stretches each day to prevent hip tightness or do them when your hips feel stiff. Whether you do them as a mid-day stretch break or in the evening as you wind down, you’ll feel the difference.
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Sources
Cator Shachoy, ERYT-500, yoga instructor with more than 20 years of experienceSteph Armijo, E-RYT 500, yoga instructor at Yoga 42Whitney Berger, RYT-200, certified yoga instructor and founder of WhitFitVeronique Ory, RYT-500, certified yoga instructor and an intuitive movement and mindfulness awareness guide Read More Details
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