Hip mobility is an important function of our daily activities. Lack of flexibility and strength in the hips can lead to problems such as discomfort, pain, and limited range of motion. Additionally, it may discourage you from sticking to a regular yoga practice or achieving a fitness goal. With just a few beginner hip-opening poses, yoga can help improve hip flexibility.
Benefits of Improved Hip Mobility
It’s not just for doing splits and other advanced yoga poses! You can simply focus on simple stretches to help your joints move through their full range of motion. When you improve your hip mobility, it can benefit you in several ways, including:
- improved range of motion and flexibility.
- reduced pain and discomfort in the hips and lower back.
- better posture and alignment.
- increased overall efficiency of movements.
- Potential injury prevention, especially for athletes and active people.
Try These 4 Hip-Opening Poses
- Half-pigeon (Ardha kapotasana)
- Butterfly (Baddha Konasana)
- Crescent Lunge (Anjaneyasana)
- Garland (Malasana)
The half-pigeon opens the hips and stretches the back, legs and shoulders. This asana is a hip opener but also a forward bend pose.
Sanskrit: Ardha Kapotasana
Drishti: forward or upward
Counter-pose: child’s pose, downward dog, happy baby
Read the Guide
The butterfly or linked angle is a hip opener that improves hip mobility and stretches the inner thighs. Practice the butterfly to gently open the hips and prepare for deeper hip opening poses.
Sanskrit: Baddha Konasana
Drishti: eyes closed
Counter-pose: dandasana, downward facing dog
Read the Guide
The crescent lunge is a great pose for strengthening the arches, ankles, knees, and thighs. It opens the chest while stretching the hips and shoulders. This pose also helps increase endurance.
Sanskrit: anjaneyasana
Drishti: forward or upward with your fingertips
Counter-pose: downward facing dog
Read the guide
Also known as the yogi squat, malasana opens the hips and strengthens the arch and ankles. This pose helps improve balance and relieve lower back pain.
Sanskrit: Malasana
Drishti: Before
Counter-pose: dandasana
Read the Guide
Tips for practicing yoga for hip mobility
- Remember to warm up before starting these poses. For example, start with one or two sets of sun salutations.
- Check your form! Make sure you have good body alignment to avoid injury.
- Use all the accessories you need! (like blocks or straps) to support you as you progress.
- Start slow and easy. Consistency is important, more than intensity. Be patient with yourself.
Add Hip Mobility Yoga to Your Routine
Add hip openers to your daily routine, just a few minutes a day is enough. We’re all busy sometimes, but it can be helpful to combine this with some of your existing habits. For example, workout before your daily walk or do it before your morning coffee. So why not put it between work breaks?
As always, practice mindfulness by speaking slowly and listening to your body. Edit as needed.
Happy Hips, coming soon!
- Incorporate hip-opening yoga poses (as above) into your daily routine, even for short periods of time.
- Prevent pain and other problems by taking care of your hips today.
- Stay consistent and before long you will see improved hip mobility.
Remember that you have the opportunity to improve your hip mobility and your quality of life. Don’t take it for granted!