Hip openers are the most requested postures in my yoga classes. And with good reason. Open and stable hips are key to our mobility and flexibility. Tight hips will limit our range of motion and can cause bad posture and low back strain. It can even impact how we run or walk.
If you’re an office worker or do intense athletics/sports, there is a good chance you have tight hips. Luckily there are lots of beneficial yoga poses that will stretch and strengthen your hips and alleviate back pain. You can find my three favourite hip openers below:
supta baddha konasana
My all-time favourite yoga pose, Supta Baddha Konasana, isn’t just a great stretch for the hips and groin. It’s also an extremely relaxing way to rejuvenate yourself in times of stress and overwhelm.
Body alignment
In this pose, you are lying on your back with the soles of your feet together and knees out wide. Hands can be on your belly, alongside your torso or up overhead. If you have really tight hips, please be very gentle when you first do this pose. It can help to place blankets or pillows/yoga blocks underneath your knees for extra support. You can recline over a yoga bolster or blanket to enjoy more of a chest opening.
Once you’ve settled in, start to take deep belly breaths in and out through the nose. With every exhale, try to consciously release any tension in your body. Over time, your hips will start to open and this posture will become easier. Ten to twenty minutes in this pose is great for mind and body, as it:
calms the nervous system
increases blood circulation in abdominal area
improves digestion
increases range of (external) motion in the hips
alleviates lower back tension
Reclined pigeon pose
The supine Pigeon Pose is a great hip opener for beginners. It’s a safe posture and accessible to most people, regardless of how tight the hips are.
Body alignment
You start by lying on your back, with knees bend and feet flat on the mat.
Place your right ankle on your left knee making a figure ‘4’ shape with the legs. I like to keep both feet flexed to protect my knees. You can then thread your right arm through the gap you’ve created with your legs, interlace your hands and grab hold of your left leg. Gently pull the leg toward you, you should feel a stretch in your outer right hip. For a deeper stretch, press right knee away from you. Repeat with left ankle over right knee. Keep your head and shoulders heavy on the mat, and consciously relax them with every exhale.
Over time, and when your knees are happy and healthy, you can do the prone Pigeon Pose as below. Be careful with your knees here as your hips and feet are in a static position which can cause strain on the knee joint and ligaments. When in doubt, always take the supine version. If you have never done this pose before, I recommend a face-to-face yoga class first to ensure a safe practice.
Low Lunge or Anjaneyasana
I love to sequence low lunge flows in the warm-up section of my yoga classes. They are great hip openers and an easy way to link breath to movement when combining them with ‘dancing twists’, half splits or arrowhead poses.
Body alignment
From a downward facing dog, place your left foot in between your hands. Drop back knee down and untuck back toes.
Always make sure your front knee is stacked directly above your ankle, to protect the knee joint. Engage your core and start to lift your torso, arms overhead. Soften shoulders away from the ears. If you’re using the low lunge as a more restorative option, it might be nice to place your hands (interlaced) just above your knee. Avoid over-arching your lower back by drawing your frontal ribs in and lengthening through your spine.
Place a blanket or pillow underneath your knee if it feels uncomfortable. You will feel a deep stretch in the back leg’s hip flexor.
To create more of a quad stretch in that leg, you can lift your foot of the floor and reach with your opposite hand for toes or ankle. Gently pull your foot towards your sit bones.
Keep your spine long and the chest open. Notice if you are clenching your jaw or gripping your shoulders. Repeat on the other side.
Always remember to come out of the pose if you feel any pinching or pain in your knees or lower back.
If you have any questions, feel free to get in touch!
Kindest,
