The Best Yoga Moves for Tight Hips

The Best Yoga Moves for Tight Hips


Having tight hips is a really common problem, mainly because now we spend more time sitting than ever. Tight hips can actually cause lower back pain and general muscle stiffness, which can be really uncomfortable. It can also impact your ability to workout.

Hip stretches are great for reducing the discomfort of lower back pain, as well as increasing flexibility. Try these yoga moves to open your hips!

Happy baby pose

Happy baby is a gentle pose that is perfect to start any hip stretching sequence.

Lie with your back on the mat, pulling your knees into the chest. Place your hands on the outside of flexed feet, keeping your arms on the outside of your legs. Pressing your feet into your hands, pull down on your feet (as if you were drawing knees to the floor). Hold the pose for at least 30 seconds, breathing deeply.

Low lunge quad stretch

Moving into a lunge, place your right knee on the mat and position your hips over your right knee. Reach behind you and take hold of your right foot with your right hand, pulling it gently towards you. As you lift your chest up, draw your tailbone down (so that your back is straight) and hold the stretch for 30 seconds.

Slowly release your right foot and come back to the starting position. Repeat on the opposite side.

Butterfly pose

Enjoy stretching both hips, as well as your inner thighs with butterfly pose! Sitting on your mat, bend your knees and bring both feet together. Using your leg muscles, pull your knees down towards the floor.

Draw your belly button towards your spine and relax your upper body before slowly stretching forward. As you lean forward, rest your hands on your feet and press your knees down with the edge of your arms. Hold this pose for five breaths.

Head to knee

Sit on your mat with legs stretched out in front of you. Bend your right knee and rest the sole of your foot on your left thigh. With your back tall, reach both hands forward to your left foot and pull your body forward to lay on top of your left thigh. If you can’t quite reach your hands to the left foot, rest them on your shin instead.

Pigeon pose

Moving from downward dog, stretch forward as if you were lunging. Position your left shin close to the front of the mat, with the left knee facing the left wrist and left ankle towards the right wrist. Keep the right leg outstretched behind you and reach forward to the front foot, walking hands forward until your head is on the floor. Hold for 10 deep breaths, then swap to the opposite side.

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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