10 Yoga Poses For Tight Hips – Improve Your Motion Range

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It’s very hard to find someone not to brag about tight hips, because they come along with lower back pain and knee pain. The cause of this achiness is multiples, but most often it may happen because of prolong sitting. Yeah, sitting can be painful sometimes!

Hip tightness is pretty uncomfortable and you can ease it or even get rid of it by practicing yoga! Yoga is the best therapy anyone can have for any type of ache…works for heartache also (lol)!

So, regarding tight hip problem, there are some yoga asanas that will help you ease hip pain, and you will also see an improvement for knee and lower back pain.

1. High Crescent Lunge

Image Credits: High Crescent Lunge

Take a big step forward with your left foot to start in a staggered stance, with your feet almost mat-length apart.
Bend your front knee and keep your back leg straight and heel lifted off the floor. Try to bend your front leg so that your thigh is parallel to the floor.
Square your hips toward the front.
Extend your arms toward the ceiling on either side of your head and stretch up as you also press into the mat and feel the stretch in your hips.
Hold for at least 5 breaths and then repeat on the other side.

2. Low Lunge

Image Credits: Low Lunge

From high lunge, simply drop your back knee to the floor, keeping the leg extended long and the shin flat on the mat.
Hold for at least 5 breaths and then repeat on the other side.

3. Lizard Pose

Image Credits: Lizard Pose

From a low lunge, walk your left foot out wide to the edge of your mat. Place both your hands on the floor on the inside of your left foot.
You can hold there if that’s enough of a stretch for you. If you’re looking for a deeper stretch, you can place your forearms on the floor.
For an even deeper stretch (pictured above) roll onto the outer edge of your left foot, letting your knee open away from your body. Keep your right hand on the floor for support, and use the left to gently press your left knee away from your body.
Hold for at least 5 breaths and then repeat on the other side.

4. Lizard Pose Twist

Image Credits: Lizard Pose Twist

From Lizard Pose, roll onto your right quad and open your chest to out to the left.
Bend your right knee and grab your right foot with your left hand.
Hold for at least 5 breaths and then repeat on the other side.

5. Hero Pose

Image Credits: Hero Pose

Kneel with your knees together, thighs perpendicular to the floor, the tops of of your feet facing down.
Slide your feet apart so they are slightly wider than your hips, and press the tops of your feet evenly into the mat.
Slowly sit down on your mat in between your feet. If this puts too much pressure on your knees or your hips feel too tight, you can place a block under your tailbone for support (as shown).
Use your hands to turn the top of your thighs inward and roll your calves outward to allow space for your legs. Rest your hands on your thighs.
Hold for at least 5 breaths.

6. Cow Face Pose

Image Credits: Cow Face Pose

From all fours (tabletop position), cross your right knee in front of your left knee, so your knees are in one line.
Widen your knees so that you can sit your hips down on the mat in between your feet. If one of your hips is higher than the other, sit on a block or a blanket.
You can remain sitting upright if that’s enough of a stretch for your hips. If you feel you can go deeper, fold your body forward over your thighs and reach your arms out in front of you, pressing your palms into the mat. If you do fold forward, you may want to rest your forehead on a block in front of your knees.
Hold for at least 5 breaths and then repeat on the other side.

7. Half Pigeon Pose

Image Credits: Half Pigeon Pose

From Downward-Facing Dog, extend your left leg high, and then bring your leg underneath your body and place it in front of you, with your shin parallel to the top of your mat.
Extend your right leg straight behind you. Rest the top of your foot on the floor.
Keep your left foot flexed. Try to keep your right hip as close to the mat as you can. If it lifts off the floor, bring your left foot in a little closer to your body.
Stay upright for three breaths. Then, fold over and rest your head on the ground for at least 5 breaths.
Repeat on the other leg.

8. Supine Pigeon

Image Credits: Supine Pigeon

Lie on your back with your feet flat on the floor.
Cross your left foot over your right quad.
Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.
When you feel a comfortable stretch, hold there.
Hold for at least 5 breaths and then repeat on the other side.

9. Garland Pose

Image Credits: Garland Pose

From a seated position, place your feet wider than shoulder-width apart, feet flat on the floor, toes facing out. Your torso should be upright.
Place your hands in prayer position in front of your chest, elbows pointed out to the sides.
Use your elbows to press your knees open.
Hold for at least 5 breaths.

10. Happy Baby

Image Credits: Happy Baby

Lie faceup with both knees bent and feet flat on the floor.
Lift your feet off the floor and grab the outside edges of your feet with your hands.
Gently pull your feet toward your chest and let your knees lower toward the floor on either side of your body. Keep your back flat on the floor.
Hold for at least 5 breaths.

Image Credits: Breakingmuscle

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