{"id":47798,"date":"2022-12-15T11:15:01","date_gmt":"2022-12-15T11:15:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47798"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"hip-opening-yoga-poses","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/","title":{"rendered":"Hip Opening Yoga Poses: The Perfect Way To Relieve Stress From Your Mind And Body"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#Which_Asana_Is_Used_For_Hip_Opening\" >Which Asana Is Used For Hip Opening?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#Childs_Pose_Balasana\" >Child\u2019s Pose (Balasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#Downward_Facing_Dog_Adho_Mukha_Svanasana\" >Downward Facing Dog (Adho Mukha Svanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#Standing_Figure-4_Stretch_Eka_Pada_Utkatasana\" >Standing Figure-4 Stretch (Eka Pada Utkatasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#Yogi_Squat_Malasana\" >Yogi Squat Malasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#Seated_Twist_Pavritta_Sukhasana\" >Seated Twist (Pavritta Sukhasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#Humble_Warrior\" >Humble Warrior<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#What_Are_Hip_Openers_In_Yoga_Good_For\" >What Are Hip Openers In Yoga Good For?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#They_Support_The_Lower_Back\" >They Support The Lower Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#They_Improve_The_Body_Alignment\" >They Improve The Body Alignment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#They_Release_Stress\" >They Release Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#They_Expand_Creativity\" >They Expand Creativity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#They_Reduce_Injury_Risks\" >They Reduce Injury Risks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#What_Is_Hip_Opening_In_Yoga\" >What Is Hip Opening In Yoga?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#How_Open_Are_The_Hips\" >How Open Are The Hips?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#Flexibility\" >Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#Skeletal_Differences\" >Skeletal Differences<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#What_Yoga_Poses_Are_Good_For_Tight_Hips\" >What Yoga Poses Are Good For Tight Hips?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#Lizard_Pose\" >Lizard Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#Pigeon_Pose\" >Pigeon Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#Crescent_Lunge\" >Crescent Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#Cow_Face_Pose\" >Cow Face Pose<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Do you experience frequent pain in your lower back? Does it feel like you have a shorter stride that prevents you from hitting that 5K goal? <\/span><span style=\"font-weight: 400;\">If you answered yes, you probably have tight hips. This simple test will help you check: Get up and look at your feet. If your toes point outwards instead of facing straight ahead, your hip muscles are strained and need some stretching. <\/span><span style=\"font-weight: 400;\">Healthy hips should have a balance between hip extension and hip flexion. These days, sedentary people may face this problem as they sit for longer hours. Besides, stiff hips are a problem for active people like bikers and runners too. Given that they constantly push the pedal or draw the knee towards the chest, they may face the tight hips issue if they don\u2019t stretch after a weight training workout routine. <\/span><span style=\"font-weight: 400;\">Thus, hip-opening yoga poses should be a part of everyone\u2019s exercise routine. They guarantee long-term flexibility and improved overall health.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Opening_Yoga_Poses\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Opening_Yoga_Poses\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Asana_Is_Used_For_Hip_Opening\"><\/span><strong>Which Asana Is Used For Hip Opening?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hips are crucial to maintaining balance, stability, and movement for the entire body. A tight psoas (the muscle from the lumbar spine through the pelvis and femur) makes the lower back feel tight (<\/span><a href=\"https:\/\/www.yogajournal.com\/poses\/anatomy\/back\/best-stretches-low-back-pain\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This tension makes the psoas feel shorter, and a subtle swayback becomes visible, making daily activities like sitting, standing and walking more tiring.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hip opening poses in <a href=\"https:\/\/betterme.world\/articles\/yoga-for-knee-strength\/\">yoga<\/a> relieve hip and back pain. Plus, they prevent you from injuring yourself in different types of movements. The following Asana will help open and lubricate your hips, removing discomfort and improving your mobility range:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Childs_Pose_Balasana\"><\/span><strong>Child\u2019s Pose (Balasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Child\u2019s pose is a pretty straightforward pose that can easily become a part of your daily workout session. It is a great way to warm yourself up for the routine ahead.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make the child\u2019s pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open the knees and let big toes touch each other<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms forward and move down until your forehead touches the mat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your fingertips towards the front and move your energy back towards your tailbone. This will let your hips move down towards your heels.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The focus in this pose shouldn\u2019t be on touching your forehead on the mat. Instead, it would be best if you were more concerned about stretching your spine in opposite directions and hips backwards.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/sofa-yoga-guide\/\"><i>Sofa Yoga: The Lazy Girls And Guys\u2019 Guide To Stretching<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Downward_Facing_Dog_Adho_Mukha_Svanasana\"><\/span><strong>Downward Facing Dog (Adho Mukha Svanasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose is quite essential in contemporary practice. It works as a transitional pose and is a resting position. The body position goes opposite of the usual spinal forces, bringing more blood flow towards the brain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make the downward facing dog <a href=\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/\">position<\/a>:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your heels pressed on the floor and your back flat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your palms in front of you at a shoulder-distance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Firm your outer arms and press through the index fingers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start to raise one leg towards the ceiling as you inhale while keeping one heel on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your back and lifted leg is in a straight line from the top of your shoulder towards the heel<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This pose may be hazardous if you suffer from a wrist injury or carpal tunnel syndrome. Also, this pose, like other advanced hip-opening yoga poses, should be avoided if a person is suffering from chronic conditions like cardiological problems, high blood pressure, or vertigo.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Opening_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-47367 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627-1024x576.png\" alt=\"hip opening yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627-1024x576.png 1024w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627-300x169.png 300w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627-768x432.png 768w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627-1636x920.png 1636w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Standing_Figure-4_Stretch_Eka_Pada_Utkatasana\"><\/span><strong>Standing Figure-4 Stretch (Eka Pada Utkatasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The figure-4 stretch helps to provide relief from hip pain. It opens the body and relieves it of the stress it may endure throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the standing figure-4 stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the mat with bent knees and keep your soles down<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your right ankle on the left knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Interlace your hands behind the left thigh<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hug the knee towards your chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, gently press your right elbow into the inner thigh as you flex your left foot. This will make you feel more stretched in the glute and sides of the hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in this position for 7 \u2013 10 minutes and notice physical sensations around you<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Before you flip this position to the opposite side, lie down with extended legs to see if you can stay with the release that happens in the hips<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can practice this position on the <a href=\"https:\/\/betterme.world\/articles\/easy-sofa-yoga\/\">yoga<\/a> mat in the center of the room. Or you can position yourself near the wall to get support if you feel unstable.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Yogi_Squat_Malasana\"><\/span><strong>Yogi Squat Malasana<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Garland Pose or Malasana is the deep squat in yoga. It opens the hips and groin to counter the tightness you get from too much sitting in chairs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the yogi squat malasana:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet about a man\u2019s width apart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and move your butt to the floor so your body is in a squatting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn out your toes while keeping your feet parallel<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring upper arms inside the knees and turn the elbows to bring palms together to create a praying position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your thumbs to touch the sternum as if you are trying to keep your chest lifted<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue to press the upper arms into the thighs and vice versa to stay engaged<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your spine straight, your butt moving towards the floor, and your shoulders relaxed away from the ears<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in this position for five breaths, then keep your legs straight to come out<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this position three times to get a full advantage<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Avoid Malasana if you are suffering from a knee or low back injury. Also, keep yourself from jerky movement or coming down into a forceful squat. If you feel any pain, back out from this position.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Opening_Yoga_Poses\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Opening_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-47300 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746-1024x576.png\" alt=\"hip opening yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746-1024x576.png 1024w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746-300x169.png 300w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746-768x432.png 768w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746-1635x920.png 1635w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Twist_Pavritta_Sukhasana\"><\/span><strong>Seated Twist (Pavritta Sukhasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pavritta Sukhasana stretches <a href=\"https:\/\/betterme.world\/articles\/yoga-for-seniors\/\">knees, hips, and ankles<\/a>. It reduces stress and anxiety and improves flexibility through the spine and shoulders. Twisting also stimulates the abdominal organs like kidneys. This improves detoxification which creates a good impact on your overall health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the seated twist:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of a firm blanket. Extend your legs in front of your body and sit straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your legs in front at the shins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If your hips are tight, you can sit on a block<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your knees broad and place one foot under the opposite knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fold your legs inwards towards the torso<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance your weight evenly across the sitting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep head, neck, and spine in a straight line<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lengthen your spine but soften the neck and relax your feet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the right hand on the floor behind you<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the left hand towards the external side of the right knee and exhale as you twist to the right<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you lengthen the spine and exhale as you twist more<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gaze over the right shoulder, and don\u2019t push harder against the knee to force a deeper twist<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your collarbones broad. Don\u2019t round the shoulders, and sit up straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head aligned directly over the tailbone<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for up to 10 breaths<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you come towards the center<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change the crossing of your legs and repeat the twist on the opposite side for the same length<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the pose to come back to the center<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Parivrtta Sukhasana is an easy way to reduce tension in the body and relieve stress. Whenever you need to release stiffness and get an energy boost, sit and twist yourself in this way.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Opening_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-47292 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740-1024x577.png\" alt=\"hip opening yoga poses\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740-1024x577.png 1024w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740-300x169.png 300w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740-768x432.png 768w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740-1634x920.png 1634w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Humble_Warrior\"><\/span><strong>Humble Warrior<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The humble warrior <a href=\"https:\/\/betterme.world\/articles\/sofa-yoga-benefits\/\">yoga<\/a> pose does wonders to improve strength and flexibility. It activates and challenges some muscle groups in new and dynamic ways.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make the humble warrior position:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing halfway between the center and top of the mat while your spine is long and your back kept straight with arms loosely hanging at the sides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale when you raise your arms to the sides and towards the sky. Keep the shoulders down and reach those fingers upwards. Ensure that you sit the bones down to elongate the spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale when you slowly bend forward while hinging at the hips. Move your chest closer to the thighs and keep your hands on the floor. Make sure your back is straight when you bend.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and move your heart towards the top of the mat and keep your chest away from the thighs. There should be around a 45-degree angle between your legs and torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you push your hands into the mat to move both legs in a downward-facing dog position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit bones towards the sky and keep shoulders back. Stay in this position for 2 \u2013 3 breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale while lifting your right leg upwards and keep it straight while moving your gaze straight ahead<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and bring the right leg down to step the right foot between your hands at the top of the mat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your right foot straight and turn the left one outwards, so the outer side of the foot makes a 45-degree angle with the back side of the mat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet on the ground and find a most comfortable position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press down with your feet to lift the torso while your arms rise and move towards the sky with palms facing each other. Your right knee should stay above the right ankle while seat bones are tucked under, rolling in your lower abdomen.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and bring your arms behind your back while interlacing your fingers. Inhale as you push your shoulder blades together and gaze up at the sky.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you fold forward and bring your torso towards the inside of your right thigh. Pull your arms towards the sky to reduce the rounding in your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in this position for 10 deep breaths<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Like the other yoga hip-opening poses, your hips will want to press over to the side in this position. If you want to feel stretch in the outer hip, re-square the hips by rotating your back hip forward and your front hip backwards.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/yoga-for-seniors-poses\/\"><i>Yoga For Seniors: Poses, Benefits, And Risks<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Opening_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-47282 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744-1024x577.png\" alt=\"hip opening yoga poses\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744-1024x577.png 1024w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744-300x169.png 300w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744-768x432.png 768w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744-1634x920.png 1634w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Hip_Openers_In_Yoga_Good_For\"><\/span><strong>What Are Hip Openers In Yoga Good For?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hip openers are a mandatory <a href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/\">yoga<\/a> pose in practically all routines. Excessively tight hips could lead to problems like a misaligned spine, poor mobility, and other injuries. Adding hip opening poses in yoga may help improve blood circulation and flexibility (<\/span><a href=\"https:\/\/www.healthline.com\/health\/yoga-for-blood-circulation\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). They also improve posture, strengthen balance, and promote mental health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5425577\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even when they feel uncomfortable, regular practitioners of hip stretches gradually begin to love them. This is because:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"They_Support_The_Lower_Back\"><\/span><strong>They Support The Lower Back<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tight hips may strain the lower back as the posture may exert too much pressure on the spine. When the hips are opened, there is an extended range of movement, improved circulation, and more support for the muscles at the back of the spine.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"They_Improve_The_Body_Alignment\"><\/span><strong>They Improve The Body Alignment<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hip openers allow the hips, legs, and back <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/\">joints<\/a> to fall in the exact alignment. When the hips are tight or there is a misalignment, this can negatively impact the feet, knees, and back. Advanced hip-opening yoga poses can help to re-align this space to improve flexibility (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4728955\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"They_Release_Stress\"><\/span><strong>They Release Stress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hip stretching is connected to our stress response. Psoas is a muscle that connects the femur bone with the lumbar spine. It gets triggered due to stress, and the brain receives the signal (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK535418\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This muscle gets plenty of benefits from hip-opening yoga poses as it gets more relaxed.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"They_Expand_Creativity\"><\/span><strong>They Expand Creativity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hips are associated with the creative center of human brains. They hold and support the reproductive organs, also aptly called the creative organs in the human body. When yogis focus on this area in their bodies, they unlock this creative center and support its <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-every-day\/\">vitality<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"They_Reduce_Injury_Risks\"><\/span><strong>They Reduce Injury Risks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hip-opening yoga poses may also reduce the risk of injuries. They are an excellent complement to other types of physical movement like cycling, running, and aerobics. A reasonable amount of flexibility is required to perform advanced hip-opening yoga poses, so tight hips can limit your progression in your routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Opening_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-47271 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723-1024x576.png 1024w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723-300x169.png 300w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723-768x432.png 768w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723-1635x920.png 1635w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Hip_Opening_In_Yoga\"><\/span><strong>What Is Hip Opening In Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hips are often the areas of <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-beginners\/\">tightness in our bodies<\/a>. Yoga can be a great practice to release tension in this area. Although most yoga poses involve the muscles around the pelvis and hip bone, the hip openers are a specific group of practices with the primary anatomical function of maintaining and developing a healthy motion range in the hips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In terms of yoga, the hip can be divided into four major muscle groups. Hip opening poses in yoga will maintain one or two of these muscle groups as their target areas:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstring Group (3 major and 1 minor muscle) \u2013 found at the back of the leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quadriceps and Hip Flexors Group (4 of each) \u2013 found at the front of the legs and hip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gluteal Group (3 external rotators, 3 glutes, and the IT band which is also the large tendon) \u2013 found on the external side of the hip and back of the buttocks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Groin, Adductors Group, and Internal Rotators (7 muscles) \u2013 found towards the inner side of the leg<\/span><\/li>\n<\/ul>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Opening_Yoga_Poses\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Open_Are_The_Hips\"><\/span><strong>How Open Are The Hips?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are two factors which may limit your motion range:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Flexibility\"><\/span><strong>Flexibility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Tendons, muscles, and fascia in and around the joints could limit your flexibility. Yoga poses can work on this and enhance the movements.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Skeletal_Differences\"><\/span><strong>Skeletal Differences<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Human motion range is limited by skeletal factors as bones may not move past the bones, no matter how much they work on it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The human skeleton widely varies in terms of width and pelvis and femur angles. The way they meet together creates an impact on the skeletal structures. It is also vital to remember that human bodies are asymmetrical, as one side may feel easier to pose than the other. So, a full external rotation for one individual may not be as beneficial for the other.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The skeletal structure differences can impact your posture and hips\u2019 width. Factors like internal or external rotation and the degree to which you can flex or extend your thighs are essential when determining appropriate hip-opening yoga poses. Depending on their skeletal structure, different poses and variations may be more effective for individuals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a balanced and healthy practice, you must emphasize your yoga poses on all four muscle groups, not only those you consider stiff or weak points.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Yoga_Poses_Are_Good_For_Tight_Hips\"><\/span><strong>What Yoga Poses Are Good For Tight Hips?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tight hips affect multiple body movements. Whether you want to make a wheel posture or pick something off the floor, a tight hip may increase the load and cause an overuse of the spine. Opening your hips will give you freedom in your body and your unique expressions \u2013 sexually, creatively, and physically.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few hip-opening poses in yoga that are good for tight hips:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lizard_Pose\"><\/span><strong>Lizard Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This position starts with the downward dog position. Drop your hips and take your left foot upwards with your left hand. When your left knee is next to the upper arm, hold yourself in this position. Then, repeat on the opposite side.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pigeon_Pose\"><\/span><strong>Pigeon Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is considered an advanced hip-opening yoga pose. Lower your right knee and shin towards the ground from the downward dog position. Place your knee behind your right wrist and lower your hips while turning the right foot towards its side. Continue to lower your whole body until your torso is directly lying on the right leg beneath you. Now repeat with the left leg.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Opening_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-47399 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622-1024x576.png\" alt=\"hip opening yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622-1024x576.png 1024w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622-300x169.png 300w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622-768x432.png 768w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622-1635x920.png 1635w, https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Crescent_Lunge\"><\/span><strong>Crescent Lunge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose involves making a lunge position while sliding the left leg slides in a backward direction. The left shin and knee should be resting on the ground. The right leg is kept in front with the right knee bent. You can extend your hands upwards or place them on your thigh as you lean forward to stretch.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cow_Face_Pose\"><\/span><strong>Cow Face Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In this position, you must remain seated with the right leg crossed over the left. Keep your right thigh rotated outwards at the hip joint. Your right foot should lie on the side, and the ankle bone should touch the ground.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have recently started hip stretches, the garland pose, lizard pose, and cow face pose should be your initial practices. The other poses should be added later when you feel your body has gained some flexibility. Also, remember that transitioning from one yoga pose to another should be slow and controlled. This ensures that muscles are stretched without the risks of injuries or pain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8391656\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we know all about hip-opening yoga poses, you may want to consider ways to incorporate them into your workout sessions. Try to familiarize yourself and practice these asanas before you attend a yoga class. Try to perform some of these exercises at home for ten minutes daily, and you will note a substantial difference in your mobility.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Opening_Yoga_Poses\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Do you experience frequent pain in your lower back? Does it feel like you have a shorter stride that prevents you from hitting that 5K goal? If you answered yes, you probably have tight hips. This simple test will help you check: Get up and look at your feet. If your toes point outwards instead [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":47799,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[177],"class_list":["post-47798","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hip Opening Yoga Poses: The Perfect Way To Relieve Stress From Your Mind And Body - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you wish to add \u2605 HIP-OPENING YOGA POSES \u27a4 to your workout routines but don\u2019t know how to do it? Read all the details on how this practice works and why you should go for it.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hip Opening Yoga Poses: The Perfect Way To Relieve Stress From Your Mind And Body\" \/>\n<meta property=\"og:description\" content=\"Do you wish to add \u2605 HIP-OPENING YOGA POSES \u27a4 to your workout routines but don\u2019t know how to do it? Read all the details on how this practice works and why you should go for it.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1176219826-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/82b751c2f9cf15132289eae2b1bd689c\"},\"headline\":\"Hip Opening Yoga Poses: The Perfect Way To Relieve Stress From Your Mind And Body\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/\"},\"wordCount\":2912,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hip-opening-yoga-poses\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1176219826-scaled.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Do you experience frequent pain in your lower back? Does it feel like you have a shorter stride that prevents you from hitting that 5K goal? <\/span><span style=\\\"font-weight: 400;\\\">If you answered yes, you probably have tight hips. This simple test will help you check: Get up and look at your feet. If your toes point outwards instead of facing straight ahead, your hip muscles are strained and need some stretching. <\/span><span style=\\\"font-weight: 400;\\\">Healthy hips should have a balance between hip extension and hip flexion. These days, sedentary people may face this problem as they sit for longer hours. Besides, stiff hips are a problem for active people like bikers and runners too. Given that they constantly push the pedal or draw the knee towards the chest, they may face the tight hips issue if they don\u2019t stretch after a weight training workout routine. <\/span><span style=\\\"font-weight: 400;\\\">Thus, hip-opening yoga poses should be a part of everyone\u2019s exercise routine. They guarantee long-term flexibility and improved overall health.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Which Asana Is Used For Hip Opening?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Hips are crucial to maintaining balance, stability, and movement for the entire body. A tight psoas (the muscle from the lumbar spine through the pelvis and femur) makes the lower back feel tight (<\/span><a href=\\\"https:\/\/www.yogajournal.com\/poses\/anatomy\/back\/best-stretches-low-back-pain\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This tension makes the psoas feel shorter, and a subtle swayback becomes visible, making daily activities like sitting, standing and walking more tiring.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Hip opening poses in <a href=\\\"https:\/\/betterme.world\/articles\/yoga-for-knee-strength\/\\\">yoga<\/a> relieve hip and back pain. 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Does it feel like you have a shorter stride that prevents you from hitting that 5K goal? <\/span><span style=\"font-weight: 400;\">If you answered yes, you probably have tight hips. This simple test will help you check: Get up and look at your feet. If your toes point outwards instead of facing straight ahead, your hip muscles are strained and need some stretching. <\/span><span style=\"font-weight: 400;\">Healthy hips should have a balance between hip extension and hip flexion. These days, sedentary people may face this problem as they sit for longer hours. Besides, stiff hips are a problem for active people like bikers and runners too. Given that they constantly push the pedal or draw the knee towards the chest, they may face the tight hips issue if they don\u2019t stretch after a weight training workout routine. <\/span><span style=\"font-weight: 400;\">Thus, hip-opening yoga poses should be a part of everyone\u2019s exercise routine. 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