17 Hip-Opening Yoga Poses - Best Stretches For Ti 9

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Just 30 seconds a day of these simple
yoga poses will improve your flexibility.
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If you’re lucky, you won’t notice your hips are

tight until you’re trying to do the Half Pigeon
pose in your yoga class. But for some people,
tight hips make themselves known all
throughout the day, whether you’re walking
to the bathroom, sitting on the couch, or
climbing into bed. Stiff hips can even shorten
your stride, slowing your 5K goal time!
Wondering if you have tight hips? Here's a

simple test: Stand up and look down at your
feet. If your toes point outward rather than
straight ahead, your hip muscles are probably
overworked and need to be stretched.
Tight hips are a common issue, says Rob

Danoff, director of family and emergency
medicine residency programs at Aria Health
in Philadelphia. “For people who sit a long
time at work, the hip Nexors and rotators
become tight, and the gluteal muscles
become weak,” Danoff says. “This
combination negatively affects our ability to
walk, maintain proper posture, and the
stability of our spine.” In 2017, a study
published in The Journal of the American
Academy of Orthopaedic Surgeons found that
hip joint injuries account for about 6% of all
sports injuries—and they’re becoming more
common by the year.
New York City-based yoga teacher Amanda

McDonald agrees that tight hips are a
widespread issue: “Hip openers are actually
the most-requested moves in my yoga
classes.” If you fail to move in certain
directions that open up the hips, you’ll reduce
your range of motion over time, she says. The
good news is that there are a range of simple
yoga poses you can do at home that target
each of the four primary directions of hip
movement, with modi_cations for all levels.
Try to commit to doing some of these feel-

good stretches three or four days a week, and
you'll notice a major difference in how your
hips feel soon enough!
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Target: Inner Thighs

Level: Gentle
ButterNy stretch is a seated hip opener that is

gentle enough for all levels. To do it, sit on
the Noor with your spine long. Bend both
knees so that you can bring the soles of your
feet together. Stay right here, or reach your
hands around your feet as you hinge at your
hips and fold, bringing your torso over your
legs. You can also extend your hands long as
your hips become more Nexible. Hold for 30
seconds.
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Level: Moderate
While standing, turn your toes out about 45

degrees, bringing your heels in towards one
another. Bring your hands to prayer at your
chest and squat down as you place your
elbows inside your inner knees. Press your
elbows into your knees to lengthen your
spine. You may sway side to side or hold still.
If this is intense, you can place a block or
folded towel beneath your sacrum to prop
you up. Hold for 30 seconds.
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Level: Gentle
Lie on your mat and pull your knees to your

chest. Kick your feet up to the sky as if you
are stamping on the ceiling. Hook your
elbows inside your inner needs and reach
your hands to the outside of both feet. Press
your feet into hands while pulling down on
your feet, creating resistance. Breathe deeply,
and consider swaying side to side for a lower
back massage. Hold for at least 30 seconds.
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Level: Moderate
Lie on your mat with your knees bent and

feet Nat on the Noor. Bring the soles of your
feet together and let your knees fall out to
sides. Place one hand on your heart and one
hand on your belly. Close your eyes and
breathe deeply. Hold for at least 30 seconds.
If this is too intense on your inner thighs, you
can place two blocks or rolled up towels
underneath your knees to bring the earth
closer to you.
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Level: Intense
If most inner-thigh openers feel too easy (and

your ankles and knees are injury-free), try
Frog Pose. Get down on all fours, with your
palms on the Noor and your knees on
blankets or a mat (roll your mat lengthwise,
like a tortilla, and place it under your knees
for more comfort). Slowly widen your knees
until you feel a comfortable stretch in your
inner thighs, keeping the inside of each calf
and foot in contact with the Noor. Make sure
to keep your ankles in line with your knees.
Lower down to your forearms. Stay here for
at least 30 seconds. If this is intense, you can
also do one leg at a time.
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Target: Outer Thighs

Level: Gentle
Lie on your back with your knees bent and

feet Nat on the Noor. Place your left ankle
right below right knee, creating a “four”
shape with left leg. Stay here, or for more
stretch, thread your left arm through the
opening you created with your left leg and
clasp your hands behind your right knee. Lift
your right foot off of the Noor and pull your
right knee towards your chest, Nexing your
left foot. Hold for 30 seconds, then repeat on
opposite side.
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Level: Moderate
Start in a runner’s lunge with your right leg

forward and your right knee over your right
ankle and back leg straight. Walk your right
foot over towards your left hand, then drop
your right shin and thigh to the Noor, making
sure to keep your right knee in line with your
right hip. Allow left leg to rest on the Noor
with the top of your left foot facing down.
Take a moment to square your hips to the
front of the room. Hold here, or hinge at your
hips and lower your torso towards the Noor,
allowing your head to rest on your forearms.
Hold for at least 30 seconds, then repeat on
opposite side.
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Level: Intense
Sit on the Noor with your knees bent and

your shins stacked with your right leg on top.
Use your hands to position your right ankle
on your left knee. Ideally, the right knee will
rest on the left thigh, but if your hips are
tight, your right knee may point up towards
the ceiling (overtime, as your hips become
more open, your knee will lower). Keeping
your hips squared to the front of the room,
hinge at the hips and slowly walk your hands
slightly forward. If this is enough of a stretch,
hold here, or fold your torso over your thighs
to go deeper. Hold for at least 30 seconds,
then repeat on opposite side.

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Target: Hip Flexors

Level: Gentle
Start in a lunge with your right leg forward

and your knee stacked over your ankle. Your
left leg can extend straight back with your
back toes untucked and your knee on the
ground. Slowly lift your torso and rest your
hands lightly on your right thigh. Lean your
hips forward slightly, keeping your right knee
behind your toes, and feel the stretch in the
left hip Nexor. Hold here, or for a deeper
stretch, raise your arms overhead with your
biceps by your ears. Hold for at least 30
seconds, then repeat on the opposite side.
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Target: Hip ;exors

Level: Moderate
Start in a low lunge, then straighten your

back leg, coming onto the ball of your back
foot. Reach your hands high with your
pinkies turned slightly in. Hold here for at
least 30 seconds, then repeat on the opposite
side.
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Target: Hip ;exors

Level: Intense
Start kneeling on your mat with your knees

hip-width apart and hips directly over your
knees. Press your shins and the tops of your
feet into the mat. Bring your hands to your
low back with your _ngers pointing down,
and rest your palms above your glutes. Inhale
and lift your chest, and then slowly start to
lean your torso back. From here, bring your
right hand to rest on your right heel and then
your left hand to your left heel. (If you can't
reach your heels, turn your toes under; it will
be easier to reach your heels in this
modi_cation.) Press your thighs forward so
they are perpendicular to the Noor. Keep your
head in a relatively neutral position or, if it
doesn't strain your neck, drop it back. Hold
for 30 seconds. To come out of the pose,
bring your hands to your hips and slowly,
leading with your chest, lift your torso as you
press the thighs down toward the Noor.
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Target: Hip ;exors

Level: Intense
This yoga-based move opens your chest and

shoulders and improves your balance while
stretching your hips. To do it, stand on one
foot, then lift and bend the other into a
hamstring curl. Grip the raised foot from the
inside (palm facing out) with the same-side
hand. Hinge forward as you press the top of
your foot _rmly into your palm and lift up.
The higher you lift, the deeper the stretch will
feel.
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Target: Hip ;exors

Level: Intense
This exercise strengthens your lower back as

you open your hips. Because the head falls
backward, it is not recommended to try this
move if you have low blood pressure. (Also
note, if you have high blood pressure and
take medication, you could experience
dizziness coming out of this pose and may
want to avoid it.)Kneel with a wall or pillar
behind you with your knees hips-width apart
and toes touching the wall. Arch your back to
lean back while keeping your hips stacked
over your knees. Take your arms overhead
and touch your palms into the wall behind
you. This bend does not need to be extremely
deep to feel a great stretch in the hips and
strength in the lower back.
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Target: Hip ;exors

Level: Intense
This move uses the bones in your forearms to

prop your hips up. If you need even more
leverage, prop a couple of pillows under your
elbows or place a block under your sacrum.
To do it, lay supine (belly up) on the ground
with your knees bent and feet grounded,
about hips-width apart. Lift your hips up
toward the ceiling. Place your hands at your
lower back, just above your butt, and keep
your elbows grounded. Relax your body
weight on your hands to sink into this hips
stretch while gently strengthening the lower
back.
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Target: Hip ;exors

Level: Intense
Like the name suggests, this move uses the

weight of your body to keep all other parts
hunkered down while you pry a tight hip
open on one side (then repeat on the other).
To do it, lay prone (belly down) on the
ground with your arms out at shoulder
height, palms facing down. (Keeping your
arms out will help to glue your body to the
ground as you twist. Lift one leg, bend your
knee, and reach that foot towards the outside
of your hip on the other side.
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Target: Internal Rotation

Level: Gentle
Kneel on your mat with thighs perpendicular

to the Noor and the tops of of your feet facing
down. Place a yoga block between your feet.
Bring your inner knees together. Slide your
feet apart so they are slightly wider than your
hips, and press the tops of your feet evenly
into the mat. Slowly sit down on the yoga
block. Use your hands to turn the top of your
thighs inward. Allow the backs of your hands
to rest on your thighs. Hold for at least 30
seconds. For a moderate variation, simply
remove the block.
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Target: Internal Rotation

Level: Intense
Kneel on your mat with your thighs

perpendicular to the Noor and tops of your
feet facing down. Bring your inner knees
together. Slide your feet apart so they are
slightly wider than your hips and press the
tops of your feet evenly into the mat. Slowly
sit down between your feet. Use your hands
to turn the top of your thighs inward. Then,
lean back onto your forearms and slowly
lower torso to Noor. Hold for at least 30
seconds.
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Jessica is a freelance writer and certi_ed

aromatherapist with an MBA from the
University of Southern California. Her work
has previously appeared in Allure, Vogue
Japan, Brides, Brides UK, Women's Health, and
Prevention.
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17 Hip-Opening Yoga Poses - Best Stretches For Ti 9

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1&31)$(3% 1(+Y.

F%0W,F 3%0&,- M(,Y%11 Y&,$(,(#Y

MC5@6?? > QA7RA45?

If you’re lucky, you won’t notice your hips are

Wondering if you have tight hips? Here's a

Tight hips are a common issue, says Rob

New York City-based yoga teacher Amanda

Try to commit to doing some of these feel-

Advertisement - Continue Reading Below

Target: Inner Thighs

ButterNy stretch is a seated hip opener that is

Advertisement - Continue Reading Below

Target: Inner Thighs

While standing, turn your toes out about 45

Advertisement - Continue Reading Below

Target: Inner Thighs

Lie on your mat and pull your knees to your

Advertisement - Continue Reading Below

Target: Inner Thighs

Lie on your mat with your knees bent and

Advertisement - Continue Reading Below

Target: Inner Thighs

If most inner-thigh openers feel too easy (and

Advertisement - Continue Reading Below

Menswear Collection By…

Target: Outer Thighs

Lie on your back with your knees bent and

Advertisement - Continue Reading Below

Target: Outer Thighs

Start in a runner’s lunge with your right leg

Advertisement - Continue Reading Below

Target: Outer Thighs

Sit on the Noor with your knees bent and

Advertisement - Continue Reading Below

Target: Hip Flexors

Start in a lunge with your right leg forward

Advertisement - Continue Reading Below

Target: Hip ;exors

Start in a low lunge, then straighten your

Advertisement - Continue Reading Below

Sale Flat 50% off - M&S

Target: Hip ;exors

Start kneeling on your mat with your knees

Advertisement - Continue Reading Below

Target: Hip ;exors

This yoga-based move opens your chest and

Advertisement - Continue Reading Below

Target: Hip ;exors

This exercise strengthens your lower back as

Advertisement - Continue Reading Below

Target: Hip ;exors

This move uses the bones in your forearms to

Advertisement - Continue Reading Below

Target: Hip ;exors

Like the name suggests, this move uses the

Advertisement - Continue Reading Below

Target: Internal Rotation

Kneel on your mat with thighs perpendicular

Advertisement - Continue Reading Below

Target: Internal Rotation

Kneel on your mat with your thighs

Jessica is a freelance writer and certi_ed