5 Hip-opening Yoga Poses for a Better You

When you think of yoga, you probably picture yourself doing downward-facing dog and tree pose in a candlelit studio. But there’s more to this ancient practice than meets the eye. In fact, many of the poses you see in your average yoga class are actually helpful for improving posture and preventing injury when done correctly. Hip-opening yoga poses not only help stretch out those tight muscles but also increase blood circulation, improve flexibility, and ease lower back pain by strengthening your glutes. After reading this blog post, you’ll have a better understanding of the benefits of hip-opening yoga poses and which ones are right for you.

Yoga poses to open and release the hips is an ancient practice that brings balance and strength to the body. You are engaging your core, legs, and arms when practicing yoga. The hip flexors are used to initiate movement, and the core muscles engage in stabilizing your body when moving.

 Hip-opening Yoga Poses

1. Downward Dog to Mountain Climber

Move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and toes. Contract your core, push back with your arms, and lift your hips into a downward dog position, move back into a plank position, and then pull one knee up and in towards the side of your arm and shoulder. Go back to the downward dog position and return to the starting position. Do the same movements on your opposite side. Repeat the sequence of movement, alternating legs. 

Perform one set of 5 reps, alternating back and forth in a smooth, controlled movement, with a good stop at each of the positions. The intensity is light for this dynamic stretch. Look for a light stretch in the hip area.

The purpose of this workout is to improve the flexibility of the hips. By performing the mountain climber position, you will increase the strength of the hip stabilizers, which will help loosen and stretch the hip. You will feel a stretch at the end of the downward dog and the mountain climber positions.

2. Downward Dog Into Pigeon Yoga Pose

Move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and toes. Contract your core, push back with your arms, and lift your hips into a downward dog position, Lift one leg up, and slowly lower it down towards your chest, then bend your knee out to the side to cross your ankle under your torso. Extend your opposite leg back as you slowly lower your upper body onto your bent leg. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side. 

Downward Dog Into Pigeon Pose

Perform 1 set of 3 reps in a smooth, controlled movement, with a good stop or stretch at the end position, specifically the pigeon pose. Try to stay in that end position for 3 to 5 seconds. The intensity is light. 

The purpose of this exercise is to stretch out the hips, specifically the rotators of the hips. We are stretching out the hamstrings and glutes at the end of the downward dog. We are also stretching out the hips when we are going into the end of the pigeon pose.

3. Warrior One

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Maintain good alignment with your head, shoulders, hips and legs. Engage your abdominal muscles then take a big step back with one foot and slightly lower your back knee to the ground. Raise both arms above your head. Hold the position for a couple of breaths. Raise back up to the upright standing position using your arm for support. Repeat the movement on the opposite side,

Warrior One

Perform one set of 3 reps on each side, alternating back and forth in a smooth, controlled movement, with a good stop at the end. The intensity is light. 

The purpose of this Hip-opening Yoga Poses is to stretch out the hips. When you take a big step forward, you will feel the stretch in the hips and legs. As you bring your arms over your head, the stretch will intensify, especially in the hip of the leg behind you.

4. Warrior Two Yoga Poses

Begin in an upright standing position with your feet considerably wider than shoulder-width apart maintaining good alignment in your body. Bend one knee and pivot your foot so that your toes are pointing out to the side ideally at a 45-degress angle. Contract your core and extend your arms out at your sides at shoulder height. Hold this position for 30 seconds. Take several deep belly breaths in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.

Warrior Two

Perform one set of 3 reps on each side, alternating back and forth in a smooth, controlled movement, with a good stop at the end position. The intensity is light. 

The purpose of this exercise is to stretch out the hips, especially the back leg, by opening and releasing the hips out the hips and changing the foot position, which targets the inner thigh. The reaching out of the arms helps in intensifying the hip stretch.

5. Camel Pose

Begin in an upright kneeling position, maintaining good alignment with your upper body. Place at your back. Engage your core and slowly and arch your mid back, looking for a light stretch at your back. Hold the position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement.

Perform one set of 3 reps in a smooth, controlled movement, with a good stop at the end. The intensity is light. 

This exercise has two purposes. First, stretching out the front of the hips, hitting the hip flexors and the quads. Second, improving the mobility or movement in the low back, which helps in loosening up the hips.

Another thing that is key to a strong and flexible spine is strong, mobile hips. Research shows that hip strength is directly correlated with spinal stability. So, what does this mean for you? You can strengthen your core and improve your posture by practicing these yoga poses. Give these five hip-opening yoga poses a go. These exercises will help you in relieving your hip pain.