The 18 Best Hip-Opening Stretches, According to Yoga Instructors ...Saudi Arabia

If you sit at a desk the majority of the day, there’s a very high likelihood that your hips are tight. Sitting puts pressure on the lower back, which can cause pain extending to the hips. Lack of movement also causes decreased blood flow to the hip joint, which can also lead to hip stiffness.

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.

Here, yoga instructors share their favorite hip-opening yoga poses. Spend a few minutes moving through a few of these poses and you’ll instantly feel less stiff.

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“Most everyone can benefit from hip openers,” says Cator Shachoy, ERYT-500, a yoga instructor with more than 20 years of experience. In particular, if you have back pain, neck and shoulder stiffness or pain, sit a lot for work or are sedentary, she says hip opening exercises are a good idea. Steph Armijo, E-RYT 500, a yoga instructor at Yoga 42, agrees, saying, “Whether you’re an athlete or sedentary, mindful movement and stretching with breath are key to releasing tension in the hips and improving mobility.”

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.

Shachoy explains that this hip-opening stretch targets the outer hip muscles and fascia. When you’re doing it, she says to be sure to flex your foot and not twist your ankle. To deepen the stretch, she says to press your elbow onto the thigh of your bent leg. “If it’s difficult to clasp your hands behind your thigh, you can use a yoga strap which effectively lengthens your arms. This might also help you to keep your head and shoulders on the floor when doing this pose,” she says, offering up a modification.

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.

Crescent lunge is similar to low lunge, but there are a few key differences. In crescent lunge, the back heel is lifted off the floor. Also, unlike in low lunge, the knee is not placed on the floor. “This pose requires more effort to hold, so it’s both stretching the psoas, outer and inner hips and strengthening the thighs. The upright posture makes accessing the pelvic floor easier,” Shachoy says.

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

Armijo says that camel pose is an effective hip opener as it stretches the hip flexors and strengthens the lower back. However, she adds that it isn’t accessible for everyone. If you feel any pain, she says to gently back out of the pose. There are plenty of other hip-openers on this list to do if this one isn’t for you.

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

“Half pigeon opens the outer hips and can also stretch the inner groin,” Shachoy says. If your hips are tight and this pose is causing you discomfort, Shachoy recommends using a folded blanket or bolster to support the hip of the bent leg.

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Yoga instructor Veronique Ory, RYT-500, says that the yogi squat is one of the most functional hip openers because it mirrors a natural resting position used in many cultures. “It deeply stretches the hips and groin while also strengthening the lower body and core,” she says.

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.

Berger says that eagle pose is one of her favorite yoga poses. “It might not seem like a hip opener at first compared to lizard or other poses, but the leg-twisting movement stretches the outer hips, glutes and IT band,” she says. She adds that the compression followed by release also helps improve circulation in the hip area. “Blood flow equals oxygen, which is a big win for healing, recovery and pain reduction,” she says.

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.

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“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

Berger explains that seated forward fold stretches the hamstrings, lower back and outer hips. “By folding forward, it helps release tension in the hip flexors and encourages the pelvis to tilt forward, which opens the hips,” she says. If your hamstrings are tight, Berger recommends sitting on a folded blanket and bending your knees slightly, while moving through the pose. She also says it’s important to avoid rounding your back. “Focus on keeping a long spine as you fold forward, even if you don’t reach very far. You’ll get there one day!” she says.

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

Ory says that the reason why happy baby pose is an effective hip-opener is because it allows the hips to open deeply while also releasing the lower back. “It’s a great stretch to unwind after a long day and can help release stored tension in the hips and pelvis,” she says.

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Did you know that this super common yoga pose is a great hip-opening stretch? “Downward dog lengthens the hamstrings and calves while encouraging the hips to lift and open,” Berger says. If you want to deepen the stretch, she recommends bending one knee at a time.

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.

"This stretch is a passive and restorative way to open the hips while also encouraging relaxation," Ory says. "It stretches the inner thighs and hip flexors and can be a great counterpose to more active movements."

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

Child’s pose is a favorite yoga pose for many people and it happens to be a great hip-opener. “Child’s pose is a great full-body stretch that targets the low back, hips, calves, shoulders and tops of the feet,” Armijo says. If this stretch is new to you, Armijo says it can be modified by placing a blanket under the tops of your feet or a block under your forehead for support.

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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