If you lift weights or run for exercise, chances are your hips are tight. Having mobility in the hips is important for flexibility. Relieve the pressure and open up your hip muscles with these yoga poses.
Reclined Bound Angle Pose
- Lie down on your back, with your legs extended in front of you and your arms at your sides. Spread the fingers wide with the palms face up toward the ceiling.
- Bend your knees and bring the bottoms of your feet together. Allow gravity to let the legs fall open.
- Adjust the legs to your comfort level. Use yoga blocks under the knees for added support.
- Relax your upper body and allow your body to become one with into the mat. Remain in the pose from one to five minutes, depending on your level of comfort.
Crescent Lunge
- Start in a low lunge. Place your hands on the ground outside your foot, shoulder-width apart. Step your right foot in between your hands. Extend your left leg straight back. Balance on your toes.
- Rise up slowly, lifting your torso off your right leg. Keep your chest up and reach your arms up toward the sky. Keep the arms parallel to each other with your biceps near your ears. Press your pelvis forward . Keep your right knee stacked over your right ankle and keep your back heel lifted.
- Exhale and keep your back leg straight so that it’s hovering over the floor. Inhale and press back up. Do this on both sides.
Pigeon
- Begin on your hands and knees. Place your right femur on the ground in front of you. Bring your right knee forward towards your right wrist.
- Examine what you feel in your body and make adjustment for what feels right for you. Stretch on your outer hip without any discomfort in your knee.
- Begin to slide your left leg back and point your toes. The top of your foot is flat on the floor and your heel is pointing up to the ceiling.
- Use a folded blanket or yoga block to support your right buttock if needed. Keep your hips level and facing forward.
- As you inhale, press your fingertips into the floor while lengthening your spine. Open and expand your chest.
- Exhale, walking your hands forward and lower your upper body towards the floor. If allowed, rest your arms and forehead on the mat.
- Stay for 5 breaths or longer. Breathe any tension out of your right hip.
- To release the pose, push back through the hands, lift your hips and move your leg back into all fours. Come into child’s pose to relax and reset. Repeat on the other side.
Happy Baby
- Lie on your back with your knees drawn in toward your chest.
- Raise your head and grab a hold to your big toe or the outer part of the feet. Your arms should be in front of your shins.
- Lower your head while pulling your knees to your chest.
- Your tailbone should be touching the ground.
- Rock from side to side.
- While you are rocking release a deep laugh from the diagram.
- Hold for sixty seconds.
