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May 06, 2015 3 min read

Tight hips can feel dreadful. 

And our daily routines don't help make it better. Excessive sitting, and even activities like running and strength training, create tension and keep our hips from being as open as they can be.

Getting into a habit of practicing some hip opening poses can not only make our bodies feel good, but they can also improve our exercise goals and our sex lives as we increase our range of motion and get more in tune with everything between our hips.

Try these  yoga poses (holding them for as long as they feel delicious) and get on your way to greater flexibility and tension relief today:  

Garland

  1. Stand with your feet about hips width apart.
  2. Bend your knees and drop your hips into a low squat (you can take it to your tip toes if it feels better).
  3. Separate your thighs with your elbows by placing your hands in prayer position at your chest. The closer your feet are, the more of a stretch you will feel in the groin area.
  4. Inhale and lift your chest, keeping your spine straight.

  Warrior 2

  1. From standing, step your left foot back 3 to 4 feet.  Your left heel should be behind your right heel. Turn your left foot out 90 degrees while your right foot is facing forward (your 12 o'clock).
  2. Keep legs strong and turn your left thigh outward.
  3. Raise your arms parallel to the ground and keep them active by reaching out to your sides. Maintain palms down.
  4. Lunge with right leg making your thigh parallel to ground, if possible. Ensure that your knee does not go over your toes.
  5. Engage your core and keep your left leg strong.
  6. Keep shoulders over hips.
  7. Turn head towards the right and look beyond your fingertips.
  8. Repeat on opposite side for the same amount of time.

  Low lunge

  1. From downward facing dog, step your right foot forward and land it in between your hands.
  2. Drop your left knee to the ground then move it back until you feel a good stretch in your groin area.
  3. If you'd like to take the stretch further while testing your balance, inhale and raise your arms over your head.
  4. Repeat on the opposite side.

Lizard

  1. From low lunge, bring your arms to the inside of your leg, placing your hands on the floor.
  2. Lower your hands to the floor. If you can, bring your elbows onto the ground and lean on your forearms.
  3. Repeat on the opposite side.

  Pigeon

  1.  Start in low lunge with left leg in front and right extended back with knee touching the ground.
  2.  Move your left foot across towards your right side and lower your bent left knee towards the ground.
  3. Square your hips as you sit up tall (if your hips can’t square, place a block or rolled up towel under your left hip)
  4. Repeat on the opposite side.

  Frog

  1. Start on all fours, then drop your elbows to the ground so that the weight is distributed throughout your forearms.
  2. Begin to spread your knees apart so that your torso reaches the ground.
  3. Your toes can touch or you can create about a 90 degree angle at your knees for a deeper stretch.

  Bound Angle

  1. Start seated then have the bottoms of your feet meet and allow your knees to fall towards the ground.
  2. Hold your feet with your hands and lift your chest up high.

  Seated Straddle

  1.  Start seated with your legs in front of you.
  2. Open your legs to 90 degrees (or as far out as they will go).
  3. Rotate your thighs so that your knees are pointed towards the ceiling.
  4. Walk your hands forward while keeping your back as straight as possible and lean into this stretch.

 


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