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7 Hip Opening Yoga Poses

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When it comes to my yoga practice, one of my favorite areas to stretch out are my HIPS.  Before starting yoga, I never realized how much stress and tension can build up in your hip area.

I love to do a good 20-30 minute workout then also specifically focus on stretching out the hip and hamstring areas.  It’s like a breath of fresh air and a much needed release from the stress of the day.  Here are 7 of my favorite hip opening yoga poses!

Frog pose (Bhekasana)

frog pose yoga wanderly blog

To get into Frog Pose come to you hands and knees, bringing your forearms to the ground.  Gently start to walk your knees out to the side until you’ve reached “your edge” or where you feel a nice stress and no pain.  You can do this with blankets under the knees to take pressure off of the knees. The longer you hold, the more your muscles release and you may be able to go farther down.

Squat (Malasana)

squat malasana yoga wanderly blog

This is probably one of my all time favorite stretches. This one is pretty self explanatory, just squat down as low as you can with your feet about hips width apart and your toes slightly pointed out. I like to press my knees farther apart using my elbows with my hands in prayer pose.

Pigeon (Kapotasana)

pigeon pose- wanderly blog

This one I have a love hate relationship with, my hips love and and hate it too haha! Come to plank, next bring your right ankle to your left wrist, slowly releasing the body towards the ground keeping the hands in place.  Repeat on the other side.  This one is great for both the front (hip flexors) and sides of the hips.

Seated Pigeon

seated pigeon yoga wanderly blog

Coming to the ground, sitting on your butt with the knees up and the hands on the ground behind you propping up the upper body. Keeping the foot flexed, bring the right ankle to the left thigh right near the knee.  Scoot your butt closer to the foot on the ground if possible.  This should give you a nice stretch on the side of the hips.

Low lunge (Anjaneyasana)

low lunge wanderly blog yoga

Come to your knees, place one foot on the ground in front of you.  Your knee should be stacked over the ankle at a 90 degree ankle, making sure not to let the knee come forward past the toes. The back leg can scoot back as far as is comfortable, you should feel a nice stretch in the hip flexor.

Lizard pose

yoga lizard pose wanderly blog

For Lizard pose come to a plank, bring the right foot forward to the outside of your right hand. For a deeper stretch you can come to your forearms. Hold pose for as along as you’d like, repeat on the other side.

Wheel pose

wheel pose wanderly blog

People often think of the back when it comes to wheel, but it’s a great stretch for the hip flexors as well! Lying on your back bring the knees up and the heels towards the butt. You should be able to touch the heels with your hands.  Next place the hands on either side of your head next to your ears, gently lift your body up into the pose.

What are your favorite hip opening yoga poses that weren’t mentioned here?  I’d love to know the unique ways you work those hips!

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hip opening yoga poses

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