What are the yoga poses for deep hip opening?
The location of the hips is crucial to all body motions and healthy pose.
Because they are important to the body, their superior mobility improves the relationship with the rest of the body. The hips are the body’s biggest joints.
They are positioned between the femur and the pelvis and must move in all directions due to their spherical form.Almost all of the most regularly performed yoga poses are beneficial to hip health.
There are yoga poses that are specifically designed to open the hips, and we’ll highlight ten of them below.
You can make your hips healthier and longer-lasting by practicing often and using patience and relaxation.
1. Warrior II Pose (Virabhadrasana II)
Warriors are poses of strength and endurance, which also applies to the hips. The hips extend in different directions and the thigh muscles that guard them are strengthened.
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Step by step
- From the push-up position, step forward with your left foot and, if possible, place your foot between your palms or as close as you can.
- Extend your right leg and place your foot on the floor, some 30 degrees inward.
- Ground your feet well and lift your torso with your outstretched arms over your head.
- Then spread your arms to the side and turn your torso (like the position of Egyptian figures).
- The front knee is placed just above the foot, the front thigh is as parallel to the floor as possible, and the back leg is taut and elongated. T
- he pelvis is slightly rotated inward, in a neutral position.
- Inhale to lengthen the torso, open the chest and relax the shoulders.
- With your exhale, lower your hips a little lower (not below knee level).
This is a challenging yoga pose, so let’s try the limits of our endurance for at least a dozen breaths. Repeat with the right foot forward.
2.Half Moon Pose (Ardha Chandrasana )
This is a standing balance yoga pose that deeply opens the hips to the side, so it also requires a little more endurance.
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Step by step
- The left foot is first forward; extend it and firmly ground it to the floor.
- Extend your left arm and try to touch the floor with your fingertips without bending the knee of your left foot.
- If you can’t, place a block under your arm.
- Then raise your right arm in the air, extend it and pull it out of your shoulder, and lift your right leg into the air and try to open it to the side as much as possible, as if you are leaning against a wall, or you can position yourself against a wall.
- Tighten the muscles of the upper leg as much as you can and place it parallel to the floor.
- The foot is taut.
- Over time, place your upper leg up even higher, depending on how far you can open your hip.
Stay in this yoga pose for a dozen breaths, opening the leg even more from the hip with each inhale and stretching it even more with each exhale. Repeat the same with the other leg.
3.The Goddess Pose (Utkata Konasana)
This yoga pose builds strength and enhances circulation in the body, stretches the hips and groin deeply, strengthens the quadriceps and inner thigh muscles, and tones and strengthens the abdominal muscles.
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Step by step
- In addition to performing this yoga pose on the mat, you can also lean your back against the wall to make it easier for you to stay in position longer.
- Start in a standing position with your legs spread, heels facing inwards and toes slightly outwards.
- With the inhale, extend your spine, torso and arms upwards.
- With your exhale, bend your knees and try to lower them as low as possible, so that your hips and knees are straight.
- Place your hands on your knees and lengthen them.
- Gently pull the pelvis inward and activate the abdominal muscles.
- Keep your spine upright at all times, and activate your back muscles.
Continue to hold this yoga pose for a dozen breaths, opening the leg from the hip with each inhale and stretching it out with each exhale.
Repeat the same with the other leg.
4.Lizard Pose (Utthan Pristhasana)
The lizard pose stretches the hips, groin, pelvis, thighs, hamstrings and quadriceps. In addition, it develops the elasticity of the lumbar muscles that connect the hips and spine.
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Step by step
- The left leg is first stretched forward, and the right is fully extended back.
- Before fully adjusting to this yoga pose, swing back and forth a little to warm up, and then inhale to pull the front of the body as far forward as possible, open your chest and lengthen your neck.
- With your exhale, pull back as far as possible, stretch your hind leg and relax on the floor.
- The front knee is as right as possible and close to the shoulder.
- The palms are placed just below the shoulders and next to the foot. A more advanced variation is to place the elbows along the heel.
- Extend your torso and neck and direct your gaze far forward.
Stay in this yoga poses for dozen breaths and then repeat the same with your right foot forward.
5. Baby Cradle Pose (Hindolasana)
The Baby Cradle Pose allows the hips to rotate in all directions.
It’s incredibly relaxing and enjoyable.
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Step by step
- Sit in a comfortable position with your legs straight.
- The sciatic bones are firmly attached to the floor.
- With the inhale, lengthen your spine, open your chest, and relax your shoulders.
- Lift the right leg, bend it at the knee and open the bend from the hip, bring it as close to yourself and up as possible, approximately so that the leg comes at a right angle, or as far as it can towards it.
- The leg is held as if in the lap, with the spine and back upright.
- Rotate the leg from the hips in various directions, circular, semicircular, left-right, etc., and so you will allow the hip to move in all directions.
- For a more relaxed performance, close your eyes.
- Another variation: put your hands under your bent leg and try to grab your head so that your hips stretch deeper.
Finally, when getting out of this pose, bring your leg as close to yourself as possible, and upwards. Repeat the same with your left foot.
6. Half Lotus (Ardha Padmasana)
This yoga pose extends the hips very deeply and needs to be adjusted according to personal capabilities. When performing, watch out for any unusual pain around the knee, which is possible when the hips are not open enough and the bend is done more from the knee than the hips.
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Step by step
- Sit in a comfortable sitting yoga pose and spread your legs slightly away from hip level.
- Bend your right leg and place it on the floor at as right an angle as possible.
- Next, position the left foot so that the ankle and foot come over the knee of the right foot.
- The ratio of pelvis to foot should resemble a triangle.
- One variation is to rest your elbows on your legs, lengthen your back, and open your heart, and another, slightly more advanced variation is to stretch your arms far over your legs and relax your head on the floor or block.
Stay for ten to twenty breaths in this yoga pose, and repeat with the other leg.
7. Face Pose (Gomukhasana)
This is a yoga pose that will calm you down in addition to opening your hips and helping open your shoulders. It releases tension from the hips and lateral thigh muscles, and stretches them at the same time.
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Step by step
- Sit in a comfortable sitting position with your legs outstretched.
- Bend your left leg and place it over your right so that your knees are on top of each other and your feet are equidistant from your hips.
- If this is difficult to perform, you can just sit on your knees instead of crossing your legs.
- Raise your right hand high in the air and over your head, help pull it a little deeper with your left hand, and place it behind your shoulder blades.
- Bend your left arm towards your back and try to reach your right arm.
- If you can’t, use a belt or towel.
- Relax your right shoulder, open your chest and straighten your chin so that it is parallel to the floor.
When you are comfortably positioned, close your eyes and focus your attention on the point between the eyebrows that is the seat of the mind and concentration (triangles). Stay in this meditative position for a dozen breaths and then change legs.
8.Frog Pose (Mandukasana)
The frog pose is a challenging yoga pose that opens the hips and promotes circulation throughout the body, including the thighs.
It also helps to extend the spine and strengthen the back muscles, resulting in improved posture.
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Step by step
- Lie relaxed on your stomach and when you are ready, lift your upper body to your elbows and spread your legs as far as possible at the right angle.
- In doing so, the pelvis will rise off the floor, depending on the condition of your hips.
- The larger the pelvis, the less open the hips.
- Turn your feet so that they are parallel to your thighs.
Try to relax your hips as much as possible. Stay here for a dozen breaths, and then rest.
9.Reclined Goddess Pose (Supta Baddha Konasana)
This yoga pose stretches the hips, inner thighs, groin and knees. It also opens the chest and deeply relaxes the whole body.
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Step by step
- Lie on your back, bringing your feet as close to your pelvis as possible so that your feet are touching and your legs are spread as wide as you can. If necessary, place blocks or blankets under the thighs. ,
- Place your hands on your feet and stay relaxed in this pose for about one minute.
10.Happy Baby (Ananda Balasana)
This is a very comfortable yogapose that will gently help open the hips, stretch the groin and back.
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Step by step
- Lie on your back and wake up with your whole back grounded on the floor.
- Lift your legs in the air and grab your toes.
- The arms are set inwards and the elbows lightly press the legs outward, which helps to open the hips better.
- Bring your legs closer to you so that your lower legs are perpendicular to the floor and open your legs from your hips as much as you can.
- The back is pressed deep into the floor at all times so that you feel the lower and upper back as much as possible in the floor.
Stay in this yoga pose for about 1 minute, while you can rock a few times, to the right and to the left.
