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Got hips that creak, crack, and don’t want to move?

Yoga can help with that! In fact there are a number of poses that can do wonders for your hip flexibility. By moving correctly through the following asanas, you will massage the muscles, lubricate the joints, and feel more open and flexible in your hips than before! Yoga-Poses-to-Open-Up-Stiff-Hips-1

  1. Downward Dog Split

Start from a typical downward dog (Adho Mukha Svanasana). Keeping your spine long and tailbone lifting up towards the sky, you can get a further opening of the hips with a little help from gravity. Simply lift one leg high into the air, making sure that the heel is staying in line with the hips. Once the leg reaches its maximum height in the air, you can begin to rotate slightly through the hip. Bending the lifted knee and you will feel a noticeable stretch.

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  1. Crescent Pose

If you want to link the first pose to this one, simply guide the knee from the Downward Dog Split towards your nose and step through to a low lunge. You can also begin from all-fours, wrist under shoulders and knees under hips. Make sure that the knee is at a 90 degree angle with the floor, in line with the ankle. Extend the back leg or lower it to the floor (the choice is yours). Sweep the arms overhead and slightly arch the back. Draw in the low belly to protect your hips as you release the tension with the breath.

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  1. Lizard Pose

Moving from a lunge or plank position, sweep one foot forward, slightly off to the side so that you have room for the hips to move accordingly. The back knee can either stay lifted or rest on the ground. Walk the hands slightly forward to extend out of the hips or place the forearms on the ground. Remain in Lizard pose for 5-10 breaths.

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  1. Happy Baby

One of the best poses for relaxation, opening the hips, and a little bit of fun, too. Simply lay on your back. Bring both knees in towards your chest then grab a hold of either your calves, ankles, or the inside of the feet by the arches. Open the legs wide, keeping the knees bending in towards the chest. Feel free to lay motionless or roll around for a relaxing back massage.

“Body is not stiff, mind is stiff.” ~ K. Pattabhi Jois

  1. Fire Log Pose

Come to an easy cross-legged pose. Fire Log pose is slightly intense for those who are still working on their hip flexibility, so don’t be upset if you cannot stack your shins perfectly together. One trick to make getting into the asana easier is to rotate both hips outwards (turning out). If the knees are not resting comfortably against the ankles, feel free to prop the lifted knee with a bolster, block, or blanket. Lean slightly forward, keeping the lower spine long. 

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These five yoga asana are key for opening and loosening your hips…

Fit them into your practice whenever and wherever you need to. The beauty of these postures is, no matter the time of day, you can always get relief from your tight, immobile hips. And once your hips are open, there’s nothing you can’t do!

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