Tight Hips? Practice These 5 Hip Opening Yoga Poses to Melt Away Hip Pain

Christina D’Arrigo
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If you’re experiencing pain or discomfort in your hips, then yoga might be the perfect remedy!

We tend to carry a lot of tension and stress in our hips, and yoga for hip pain is a great way to reduce this tension and manage stress levels. In fact, there are certain yoga poses that are specifically targeted toward stretching the hips and gaining flexibility in that area.

Whether you have tight hips from sitting at a desk all day or you’re feeling sore from a really tough workout, there are some really great yoga hip openers that may help to alleviate some of your hip pain.

 
 

Yoga for Hip Pain – Practice These 5 Yoga Hip Openers to Melt Away Your Discomfort:

 

1. Low Lunge (Anjaneyasana)

Low Lunge will help to bring your front hip into flexion and your back hip into extension, so it’s a well-rounded hip opener to help you reduce tension and gain flexibility as well.

low_lunge_2

Let’s try it:

  • From Downward Facing Dog, step your right foot between your hands and stack your right knee directly over your right ankle
  • Bring your left knee to the mat and untuck your toes
  • Place your hands on either side of your right foot
  • Hold for five to seven deep breaths on each side

 
Flexibility and Mobility
 
 

2. Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose is a backbend, but it also stretches the front of your hips and quads. As one muscle of the quadriceps also crosses the hip, stretching both the quadriceps and the hip flexors together may really help to melt away some of the pain or discomfort you may be experiencing.

bridge

Let’s try it:

  • Lay down flat on your back, bend both of your knees, and place your feet flat on the floor
  • Press into the ground with your feet and shoulders and lift your hips off the floor
  • Either roll onto the outer edges of your shoulders and clasp your hands together under your body or take hold of the sides of your yoga mat
  • Hold for five to seven deep breaths

 

3. Knees-to-Chest Pose (Apanasana)

Knees-to-Chest Pose is a very gentle hip stretch that brings both of your hips into flexion. This action will help to soften the hip sockets and release tightness in that area.

apanasana_2

Let’s try it:

  • Lay down flat on your back and bend both of your knees and hug them in toward your chest
  • Hold onto your shins with both of your hands and flex your feet
  • Hold for five to seven deep breaths

 

4. Reclined Pigeon Pose

Reclined Pigeon Pose is another well-rounded hip opener pose since it brings the hips into flexion and also stretches the glutes and external rotators at the same time.

reclined_pigeon_1

Let’s try it:

  • Lie on your back with your feet on the mat near your glutes
  • Lift your right leg, externally rotate your hip, and cross your right ankle just under your left knee in a figure-4 shape
  • For more intensity, reach behind your left hamstring and bring your legs closer toward your chest
  • Hold for five to seven breaths on each side

 
Flexibility and Mobility
 
 

5. Reclining Quad Stretch (Supta Matsyendrasana Variation)

Similar to Low Lunge, Reclining Quad Stretch brings your hips into both flexion and extension. Since the quads and hip flexors can be particularly tight, this stretch may feel more intense than the other poses mentioned. Just remember that if you are ever feeling pain, back out of the pose immediately.

reclined_quad_stretch

Let’s try it:

  • Lie on your back and hug your knees to your chest
  • Grasp the top of your left foot (or your left ankle) with your right hand, and bring your left leg down to your mat
  • Hold your right shin with your left hand and continue to hug it toward your chest
  • Hold for five to seven breaths on each side

 
Need more yoga hip openers? Practice These 10 Hip-Opening Yoga Poses to Relieve Tight Hips
 
 

The Takeaway on Yoga for Hip Pain: Practice These 5 Hip Opening Yoga Poses and Say Goodbye to Those Tight Hips

Hip discomfort and pain is definitely not fun. But practicing these five yoga poses regularly will help you to reduce tension, release tightness, and gain more mobility in this area. It’s also great to put these poses into a sequence and practice them as a part of a hip-releasing yoga routine.

As always, when dealing with pain, practice with caution and if you’re ever feeling more pain during any of the poses, come out immediately. Always be careful and mindful of your body.

All included information is not intended to treat or diagnose. The views expressed are those of the author and should be attributed solely to the author. For medical questions, please consult your healthcare provider.

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Christina D’Arrigo

Christina began her yoga journey in a Yoga For Dancers class back in 2008. She is now a 500-hour trained yoga instructor in NYC. With over a decade of yoga and 25 years of dance experience, Christina knows a lot about the body and the way it moves. Take free classes and tutorials on her YouTube channel, ChriskaYoga.

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