Yoga stretches for the hips will help bring flexibility to your hip flexor muscles, which are directly related to the position of your pelvis. When your hip flexor muscles are unstretched, by long sitting periods and a sedentary lifestyle, your pelvis shifts and you can end up with lower back pain, explains Iyengar Yoga teacher Julie Gudmestad in her article "Get Hip About Flexors," published Yogajournal.com. Consult your physical therapist before engaging in yoga exercises for the hips if you are recovering from an injury or are under treatment.
Pigeon Pose
Pigeon pose helps to open your hips and is a pose that you can move into slowly. Start from downward facing dog, a pose where you have the palms of your hands and feet flat on the floor and your hips facing up to the ceiling, creating a triangle pose with your body. Bend your right knee and bring it forward toward your right wrist and lower your left knee toward the floor. Your right toes should face your left hip. Fold your arms forward and rest your weight on your forearms, letting your head come down to the floor. Hold this pose for eight to 10 deep breaths, as you feel how your hip muscles begin to open. Repeat on the other side.
Garland Pose
Garland pose looks like a squat and stretches your hips and groin muscles. Begin by standing straight with your feet 10 to 12 inches apart. Bend your knees and lower your torso toward the floor, coming into a squatting position, keeping your feet parallel to each other. Place your elbows on the inside of your knees and bring your hands to prayer position in front of your chest, keeping your forearms parallel to the floor. Hold this pose for four to six full breaths, keeping your shoulders relaxed and your spine straight.
Cow Face Pose
Sit with your spine straight and your legs stretched out in front of you. Bend your knees and stack your left knee over your right. Bring your right arm up toward the ceiling and bend your right elbow as you bring your right hand to the center of your back. Bring your left arm out to your left side and to the center of your back as you bend your left elbow. Hold hands behind your back as you draw your elbows together. Hold this pose for five full breaths and repeat on the other side.
Hip Stretching Safety
Although hip stretching yoga exercises are beneficial to your hip muscles, always terminate an exercise if you experience sharp pain in your hips or other part of your body being engaged in the exercise, such as your knees and hamstrings.
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