Tight hips can affect your posture. Tight hamstrings limit full hip extension which rounds the back when you bend forward. Tight hip flexors tug the pelvis forward which overly arches the lumbar spine. Tight hip rotators influence your stance making the toes point outward which makes the inner knees overcompensate, pulls your pelvis forward and tweaks the lower back. Certain yoga exercises target the hips and thighs to stretch, lengthen, open and engage the muscles, which lead to improved posture and overall body health.
Triangle Pose
Trikonasana, or Triangle Pose, is a hip-opening pose that stretches the sartorius, a muscle at the back of the leg that flexes, pulls in and externally rotates the thigh, hips, spine, groin and hamstrings. Step the feet apart in a wide stance. Point the front foot forward and pivot the back foot to 90 degrees. Keep both legs straight. Stretch the arms out in a "T" position. Hinge forward from the hip and bend the torso over the front leg. Place the bottom hand to the shin, ankle or floor behind the ankle if you can reach. Rotate your gaze to look at the top hand if it doesn't strain your neck. If you feel strain in the neck, turn your head so you gaze at the front leg foot. Keep the top arm lifted straight up.
Reclining Wide Legged Stretch Pose
Supta Prasarita Padangusthasana, or Reclining Wide Legged Stretch Pose, contracts the inner thigh musculature and stretches the hips, groins and thighs. Step the feet apart in a wide stance. Bring both feet parallel to one another. Sweep the arms overhead and hinge forward at the hips to a forward fold. If your hands reach the ground, place your palms flat on the floor with the fingertips inline with the big toe.
Happy Baby
Ananda Balasana, or Happy Baby Pose, anatomically focuses on the hips, provides a stretch to the inner groins and massages the pelvis when it remains grounded. This is a perfect hip opener that you can hang out in even while watching TV. Lie on your back and draw your knees into your chest. Grab hold of the outer edge of the feet (if you can't hold the outside of the feet, loop a strap around each foot). Separate the knees wider than the torso, keep the tailbone grounded and draw the knees toward your armpits. Make sure the knees are in line with the ankles and the feet are flexed.
Reclined Bound Angle
Supta Baddha Konasana, or Reclined Bound Angle, is a restful and relaxation pose that increases circulation to the sacrum and relieves lower back pressure while gently opening the inner thighs. Lie on your back, bend the knees and place the soles of the feet on the ground. Bring the soles of the feet together and let the knees splay to the sides toward the ground. Extend the arms out in a "T" position.
Locust Pose
Salabhasana, or Locust Pose, is a posture done on your belly and the hips press against the ground to strengthen the hip rotator muscles. Lie on your stomach with your forehead on the ground. Extend the arms alongside the torso with the palms facing up and keep the legs straight, hip distance apart. Roll the big toes toward each other to rotate your thighs inward. Lift the head, upper torso, arms, and legs from the ground and bring your gaze slightly in front of you.
References
- "Yoga Anatomy"; Leslie Kaminoff; 2007
- Yoga Journal: It's All in the Hips
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