Stiff hips can be a problem if you sit for long periods of time. Sitting for long periods of time causes the hip muscles to weaken. The consequences are limited mobility, discomfort, and pain in the hips and lower back

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Benefits of Hip Opening Stretches

But if you want to relieve hip tension and improve flexibility and range of motion, you can include yoga poses for the hips. Yoga postures that open the hips help with movement, protect the knees, lower the back, and keep us mobile.

If you are a beginner in yoga, certain yoga postures are too challenging or too burdensome, but there are beginner yoga postures for beginners.

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These are my favorite yoga poses for opening the hips. They are fantastic because you can exercise them on your back, and they cover everything you need for healthy hips.

With these yoga poses, we stretch the hip flexors, groin, glutes, and external hip rotators, as well as calves and tendons. They also help keep the spine straight and ease back pain in the lower back. Often, hip stiffness is associated with pain in the lower back.

It is important that you stay in each yoga pose for 5–10 long, slow breaths, if you can, and longer. You should also relax in each yoga pose and focus on your tension points.

Only rushing through this yoga routine or allowing your thoughts to wander can lead to mistakes. Practicing these yoga poses several times a week, or every day if necessary, will reduce your back pain and make you feel relaxed.

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Note: If you have any health problems related to your hips, knees, or lower back, some of these yoga postures may not be suitable. Consult your doctor or physical therapist before starting this yoga routine.

How to Do Yoga Poses for Tight Hips?

1. One-Legged Wind-Relieving Pose ( Eka Pada Pavanamuktasana).

Lay on your back on a yoga mat to start this pose. Both legs are straight out in front of you. Wrap both hands around the knee of the right leg and pull it into the belly. Bring the right leg in toward the chest.

Lift your head and bring your knee up to touch your face or chin to make the pose more difficult. For five to ten breaths, hold the pose. Then let go and do it again with your left leg.

2. Half Happy Baby Pose (Ardha Ananda Balasana)

On the yoga mat, lie on your back.As you breathe in, lift your right leg up.
With your right hand, grab the bottom of your right foot.

When you let out your breath, bend your knee and pull your knee toward your shoulder with your hand. At the same time, push your foot back into your hand. For five to ten breaths, hold the pose. Switch sides.

3. Reclining Pigeon Pose (Supta Kapotasana)

Like pigeon pose, reclining pigeon pose opens the hips and stretches the lower body while lying on your back.
When lying on your back, both legs bend. Near the knee, the right ankle goes over the left leg.

The right hand goes between the legs, and the left hand goes around the outside. The hands then meet behind the left thigh or shin. The knees are brought closer to the body as the head and shoulders fall to the ground. For five to ten breaths, hold the pose.

4. Reclined Twist Pose (Supta Matsyendrasana)

Lay on your back to get into the pose. Bring the right knee up to the chest and bend the right leg. Put the palm of your left hand on the outside of your right knee and slightly press down.

This will move your right leg toward the floor and onto the outside of your left leg. Make a “T” form with your upper body by stretching your arms out to the sides.

The yogi can change the pose and get an extra stretch by putting their left arm over their right knee to help it stay on the ground.

You can either keep the head straight or turn it to the right and look out toward the right hand. For five to ten breaths, hold the pose. Then let go and do it again with your left leg.

5. Reclining Bound Angle Pose (Supta Baddha Konasana)

On the yoga mat, lie on your back.Let your breath out, and as your knees open up, bring the soles of your feet together.
Place your arms next to your body so that the palms are facing up.

Take deep breaths as you hold the pose. For five to ten breaths, stay in the pose.