The dictionary suggests yoga hip opening exercises

Few people know that most yoga moves are extremely effective hip opening exercises because these moves will help you use the muscles around your hips in many different ways.

Tight hips are a very common condition, especially for people who sit a lot such as office workers, drivers… This situation occurs frequently, which can lead to back pain, sciatica and affect the ability to work. mobility. To overcome this situation, practicing yoga is the best solution. Here are some of the best hip opening exercises in yoga that has collected, take a few minutes to check it out and give it a try today.

The hip is a complex area on the body. When you open your hips, you’ll need to work the muscles around your pelvis, legs, lower spine, and sacrum. These are large muscle groups like the hip flexors, hamstrings, glutes, inner thighs, and outer thighs, and many smaller, deeper muscle groups like the piriformis and psoas muscles.

Basic yoga hip opening exercises

For those who are new to yoga, practicing the following basic yoga movements will have a very good hip opening effect:

Child’s Pose (Balasana)

This move is considered a pretty good starting point for you to explore the hips. Start in a kneeling position on the mat and sit on your heels, extending your knees but keeping your toes touching. Bend forward between thighs, arms stretched forward or back. This is a very restorative pose, which you can hold for as long as possible to get the most benefit.

Hip opening exercise: Child's Pose

Baddha Konasana (Fixed Angle Pose)

Sit on the mat with your feet touching, stretch your thighs and keep your back straight. If you find your knees are protruding, you can use yoga tools to support. For example, sit on top of a folded blanket or place an exercise block under each knee to stretch the inner thighs more.

Baddha Konasana (Fixed Angle Pose)

Needle threading pose (Sucirandhrasana)

This is a cross-legged move that stretches the muscles around the hips and lower back. This move is often used as an alternative to the pigeon pose.

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Needle threading pose (Sucirandhrasana)

Squat pose (Malasana)

This is a pose that can release tension in the hips and prevent the negative effects of sitting too much. You need to put your feet flat on the floor to be able to relax. If your heels can’t reach the floor, roll up a blanket and lay underneath. Make sure that you evenly distribute the weight in both the heel and the upper part of the foot.

Squat Pose (Malasana):

Happy Child Pose (Ananada Balasana)

This pose is often done at the end of a yoga session to bring relaxation and help the body recover better. Make sure to split your knees wide as you pull them toward your chest.

Happy Child Pose (Ananada Balasana)

Supine Fixed Angle Pose (Supta Baddha Konasana)

A variation of the fixed angle pose. Just like the fixed angle pose, you can use additional yoga equipment to support the knee.

Supine Fixed Angle Pose (Supta Baddha Konasana)

Upavistha Konasana (Compass Pose)

This is one of the most effective hip opening poses. Just like the fixed angle pose, you can place one or two folded blankets under the sitting bones to make it easier to do. As you bend forward, keep your spine straight. And stop bending forward when you feel your spine begin to curve.

Upavistha Konasana (Compass Pose)

Standing Forward Bend Pose (Prasarita Padottanasana)

This is the same movement as the compass pose, but instead of being done in a sitting position, this pose is done in a standing position. You can place an exercise block under your hand if your hand cannot touch the floor.

Standing Forward Bend Pose (Prasarita Padottanasana)

Warrior Pose II (Virabhadrasana II)

Warrior II pose not only works to increase blood circulation in the body but also increases the flexibility of the muscles, especially the muscles in the hips. In addition, this pose also stimulates the activity of organs and regulates hormones in the body.

Warrior Pose II (Virabhadrasana II)

Middle level yoga hip opening exercise

If you’ve been doing yoga for a while, you can find yoga poses that make it harder to open your hips:

Cow Face Pose (Gomukhasana)

This is a great stretch for the outer thighs and hips.

Cow Face Pose (Gomukhasana)

Eagle Pose (Garudasana)

Standing on one leg in the eagle pose adds an extra challenge to the body. For ease of implementation, you can practice this pose while sitting on a chair.

Eagle Pose (Garudasana)

Goddess Pose (Utkata Konasana)

Opening the knees and keeping them in line with the feet is a big challenge when doing this pose. Practicing this pose regularly will help strengthen the lower body and warm up the whole body.

Hip opening exercise: Goddess Pose (Utkata Konasana)

Ardha Chandrasana (Half Moon Pose)

You can start this pose in Warrior II, then, with your left hand on your hip, your right hand reaches down next to your right leg. Lift left leg parallel to the floor, left arm straight up to the ceiling. You can place a yoga block under your right hand to help with balance.

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Hip opening exercise: Half Moon Pose (Ardha Chandrasana):

Knee-to-ankle pose (Agnistambhasana)

This pose is also known as the log pose because the legs are stacked like wood in a fireplace. Although it is just a simple cross-legged position, the shins are stacked, but still create great heat in the groin and pelvis area.

Hip opening exercise: Knee-to-ankle pose (Agnistambhasana)

Advanced level hip opener yoga moves

If you have been practicing yoga for many years, you can try the following advanced hip opening exercises:

Lotus Pose (Padmasana)

Lotus is a difficult pose for most people. Before practicing lotus pose, you can practice half lotus to get used to it.

Hip opening exercise: Lotus Pose (Padmasana):

Lizard Pose (Utthan Pristhasana)

Deep stretch both sides and front to back. There are many ways to make this pose easy, for example, you can place the exercise block below the elbow.

Open hip exercise: Lizard Pose (Utthan Pristhasana)

King Dove Pose – (Eka Pada Rajakapotasana)

A variation of the pigeon pose but with the addition of a straightening and back bend.

Hip opening exercise: King pigeon pose - (Eka Pada Rajakapotasana)

Above is an easy to difficult yoga hip opening exercise that you can try. As long as you practice these poses regularly, you will feel a noticeable change in your body.

Reference source

Yoga Hip Opener Pose Library Access date: 11/10/2020

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