Hip mobility is an important function of our day-to-day activities. Lack of flexibility and strength in the hips may cause issues like discomfort, pain and limited range of movement. Also, it can 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 landing 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 hip mobility, it can benefit you in so many ways including:
- enhanced range of motion and flexibility.
- reduced pain and discomfort in the hips and lower back.
- better posture and alignment.
- increased overall movement efficiency.
- potential prevention of injuries, especially for athletes and active individuals.
Try these 4 hip opening poses
- Half pigeon (Ardha kapotasana)
- Butterfly (Baddha Konasana)
- Crescent lunge (Anjaneyasana)
- Garland (Malasana)
Half pigeon opens the hips and stretches the back, legs and shoulders. This asana is a hip opener but also a forward bending pose.
Sanskrit: Ardha Kapotasana
Drishti: forward or upward
Counterpose: child’s pose, downward dog, happy baby
Butterfly or bound angle is a hip opener that improves hip mobility and stretches the inner thighs. Practice butterfly to gently open the hips and to prepare for deeper hip opening poses.
Sanskrit: Baddha Konasana
Drishti: eyes closed
Counterpose: dandasana, downward facing dog
Crescent lunge is a great pose for strengthening the arches, ankles, knees, and thighs. It opens the chest while also stretching the hips and shoulders. This pose also helps increase endurance.
Sanskrit: anjaneyasana
Drishti: forward or upward through fingertips
Counterpose: downward facing dog
Also known as yogi squat, malasana opens the hips and strengthens arches of the feet and ankles, This pose helps improve balance and alleviates low back pain.
Sanskrit: Malasana
Drishti: forward
Counterpose: dandasana
Tips for Practicing Yoga for Hip Mobility
- Don’t forget to warm up before starting these poses. For example, start with a round or two of sun salutations.
- Check your form! Make sure you have proper body alignment to avoid injury.
- Use all the props you need! (like blocks or straps) to support you as you progress.
- Start slow and easy. Consistency is important, more so than intensity. Be patient with yourself.
Adding Hip Mobility Yoga to Your Routine
Add hip openers to your daily routine, just a few minutes a day goes a long way. We all get busy sometimes, but it may help to stack it along with some of your existing habits. For example, practice before your daily walk or do it before your morning coffee. Also, why not squeeze it in between work breaks?
As always, practice mindfully by talking it slow and listening to your body. Modify as needed.
Happy Hips, coming your way!
- Incorporate hip opening yoga poses (like above) to your daily routine, even for short periods.
- Prevent pain and other issues by taking care of your hips today.
- Stay consistent and before long, you will see improved hip mobility.
Remember, you have the ability to improve your hip mobility and quality of life. Don’t take it for granted!
