LIDOfit - Five Hip Opening Yoga Stretches
We store so much tension in our hips and it is also one of the places that we most often forget to stretch out.
Here are our five favorite hip opening stretches. You can do them on their own, or turn them into a flow for a more in-depth workout. This is also great for pregnant women to relieve some of the pressure created by baby. Runners, you most definitely need these stretches in your life- thank us later!
For each pose, take five breaths when you have reached your full expression of it, before coming out. Each of these (bar Frog Pose) can be done individually, but ideally turn this sequence into a flow and do them all together. Let us know how you get on in the comments!
1. Pigeon Pose
Your hips are known in the yoga world as your emotional junk yard, and coming into this posture often also creates an emotional release as well as a physical one.
Method
- From a downward facing dog, reach your right leg forward and place it down in front of you, with your knee bent at a 90 degree angle
- Your left leg stretches behind you, top of your foot is flat to the floor
- If you feel that your hips are not even, place a yoga block or cushion under your right buttock
- You can stay upright with the tips of your fingers on either side of you. If you feel able, stretch your arms forward and bring your body down, for a deeper stretch
- Hold for five breaths and repeat on the other side
Notes
- This can also be done on your back by crossing your right ankle over your left knee, and gently pulling your left knee towards your body. Repeat on the other side.
- The same applies to a seated position at a desk, or at the very least a solid seat.
!! Contraindications: Do NOT practice this posture if you have a knee injury!!
2. Lizard Pose
Lizard pose can be a very intense pose, and for that reason a lot of people with tight hips find it intimidating. Please don’t shy away from it though, as it is such a phenomenal hip stretch, and there are so many modifications to help make it more accessible.
Method
- From a downward facing dog, exhale your right foot forward, to the outside of your hands
- Your toes should be aligned with the tips of your fingers, and your knee at a 90 degree angle, ankle and knee aligned
- Inhale as your bring your elbows to the floor
- Exhale as you press into your left heel to keep your leg activated
Notes
- Move into this slowly
- If you need to start with your back knee on the floor that is fine as well. Listen to your body
- You can use a block under your forearms
!! Contraindications: Do NOT practice this pose if you have lower back problems, or wrist injuries
3. Frog Pose
This deep groin and hip stretch needs to be moved into with mindfulness. Only practice once you have begun to warm your body up already, and focus on your breath to help you go deeper into the pose.
Method
- If you have sensitive knees place a blanket under them to relieve some of the pressure from this pose
- Begin in a tabletop posture, checking that your wrists and shoulders are aligned, and that your knees and hips are too
- On your exhale move your knees out to the side
- As you do so, your feet will rotate out, so that your inner feet and ankles are touching the floor
- Slowly lower to your forearms. If this feel like too much then stay on your palms, or consider using blocks to slowly help you lower to the ground over time
- To release you can come into a child’s pose before slowly rolling up
Notes
- Ensure that your core is strong throughout and that your lower back doesn’t sag
- This posture is intense so please do not force yourself beyond a point that is comfortable. Take it slow.
- Use as many blankets and blocks as you need
!! Contraindications: Do NOT do this pose in pregnancy after your first trimester. Avoid if you have any knee or groin injuries.
4. Malasana
This deep squat will stretch your groin and hips at the same time. You can use props to bring the ground closer, if you need them. As your practice progresses see if you can start to hold this pose with no props
Method
- Stand with your feet wider than hip width, or use your mat’s width if you are using one
- Bring your hands to your heart in prayer position
- Bend your knees and come into a deep squat, with your elbows on the inside of your knees
- Try and bring your feet as close to parallel as possible. It is ok if your toes are turning out a little at first, but ensure that it is not exaggerated
- Press your hands together, and your elbows into your thighs to stay engaged
Notes
- Keep your spine straight and your shoulders down
- Keep your feet flat
- Keep your shoulders down
- Keep your weight in the heels
Modifications
- Use a block under your butt if you need a little extra support at first
- You can also do this pose against a wall
!! Contraindications: Do NOT practice this posture if you have a knee or lower back injury!!
5. Active Child’s Pose
A classic! This soothing stretch is great to lengthen and stretch the spine, relaxing muscles from the top of your cervical, through your hips and down to your ankles.
Method
- Come to your hands and knees on the mat
- As you stretch your arms in front of you with palms facing down, move your weight back to your heels
- Your knees can either be touching, or spread as wide as the mat
- Make sure your neck is in a neutral position to avoid any tension around the shoulders and upper back
- If you feel the need for support, you can place a blanket under your thighs, chest or even forehead
- This is yoga, so do not forget to breathe! Hold for five breaths and try to relax in the posture on each exhale
Notes
- You can practice this pose as a more passive one, with arms resting on both sides of the body
- You can also choose to keep your knees together instead of spreading them if this feels more comfortable
- You can also choose to curl your toes under if it is uncomfortable to keep your feet flat on the mat
- If you are pregnant you may find it helpful to have a blanket under your knees and a block to support your buttocks and/or forehead. Move only in a way that feels accessible to you.
!! Contraindications: Do NOT practice this posture if you have recent or recurring knee injuries!!
** DISCLAIMER ** Please always ask your doctor for advice if you are unsure if you can practice any of these poses. Please speak to your doctor before embarking on a new exercise regime. We can take no responsibility for any injuries incurred when practicing these poses.
