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Easy Yoga For Tight Hips

One of the most common requests I get from clients are for poses that loosen tight hips. Women and male athletes often come to me with stiff, tight hips that make it painful for them to bend forward, or squat down.

These five poses will help you to passively lengthen the spinal muscles and improve flexibility in hips, knees, ankles and feet.

If you feel particularly tight in your hips and groin; feel free to use blocks or rolled-up blankets to assist you with these poses. Always listen to your body's cues and only take the pose as far as you feel comfortable.

With patience and practice, you should begin to notice the difference in your hips and lower back after about a week.

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Warrior II

  • Begin in a wide-legged stance
  • Slightly rotate your right foot to the right
  • Inhale
  • Lift your arms up to shoulder-level
  • Exhale
  • Bend your right knee
  • Without twisting your torso, turn your head and look to the right
  • Hold for 1-2 minutes

* * *

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Goddess Pose

  • Begin in a wide-legged stance
  • Slightly turn out your feet (about 45 degrees)
  • Exhale
  • Bend your knees and squat
  • Bring your hands to your heart, or palms forward beside your ears
  • Hold for 1-2 minutes

* * *

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Garland Pose

  • Stand with your feet together
  • Step your feet out slightly further than hips-width apart
  • Exhale
  • Bend your knees and squat down
  • Keep a straight spine by rolling your shoulders down and back.
  • Bring your hands up to your heart
  • Hold for 1-2 minutes

Note: It is OK if your heels don't touch the ground. If you find it difficult to balance, roll up a towel and place it beneath the arches of your feet for support.

* * *

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Half Squat Pose

  • Stand with your feet together
  • Step your feet out slightly further than hips-width apart
  • Exhale
  • Bend your knees and squat down
  • Keep a straight spine by rolling your shoulders down and back
  • Bring your hands up to heart
  • Extend your right leg
  • Flex the toes on your right foot
  • Hold for 1-2 minutes

Note: It is OK if your heel doesn't touch the ground. If you find it difficult to balance, roll up a towel and place it beneath the arch of your foot for support.

* * *

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Shared Health

Bound Ankle Pose

  • Begin seated
  • Bend your knees and touch the soles of your feet together
  • Inhale
  • Lengthen your spine and roll your shoulders back
  • Exhale
  • Fold forward from your hips, maintain a straight spine
  • Hold for 1-2 minutes

Note: It is OK if your knees don't touch the ground. If you find it difficult, roll up two towels and place them beneath the your thighs/knees for support.


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