If you’re fortunate, you won’t notice your hips are tense until you attempt the Half Pigeon posture in the yoga session. The yoga for tight hips follows each of the four basic directions of hip mobility, with adjustments for any skill level. Try to execute any of these feel-good stretches three or four times each week, and you’ll notice a big change in how your hips feel in no time!
Anjaneyasana (Low Lunge)
Drop your back knee to the floor from high lunge, keeping the leg stretched long and the shin flat on the mat. Hold for at least 5 breaths before repeating on the opposite side. The hip flexors and quadriceps are stretched in this yoga for tight hips.
Pose with a reclining bound angle
Lie down on your mat, knees bent and feet flat on the floor. Bring the soles of your feet together and let your knees fall out to the sides. Put one hand on your heart and the other on your stomach. Close your eyes and take a deep breath. Hold the position for at least 30 seconds.
Twist Lizard Pose
Roll onto your right quad and open your chest to the left from Lizard Pose. Bend your right knee and use your left hand to hold your right foot. Hold for at least 5 breaths before repeating on the opposite side.
Virabhadrasana (Hero Pose/Virasana)
Kneel with your knees together, your thighs perpendicular to the floor, and your feet’s tops facing down. Slide your feet apart so that they are slightly wider than your hips, and push the tops of your feet into the mat equally. Sit down slowly on your mat, in between your feet. Take at least 5 deep breaths. This yoga for tight hips hamstrings is strengthened and stretched.
Pose of a joyful infant
Lie down on your mat and bring your knees up to your chest. Place your hands on the outsides of your feet and spread your knees wider than your body. Push your feet into your palms while pushing down on your feet to create resistance. Deeply inhale and hold for at least 30 seconds.
Gomukhasana (Cow Face Pose)
Cross your right knee in front of your left knee from all fours (tabletop position), so your knees are in a straight line. Widen your knees so that your hips may rest on the mat between your feet. Sit on a block or a blanket if one of your hips is higher than the other. Hold for at least 5 breaths before repeating on the opposite side. This yoga for tight hips stretches the muscles of the outer hip (abductor), particularly the gluteus medius.