One of yoga's many benefits is improved flexibility. Tightness in the hips can affect your lower back and legs as well. A hip-opening yoga sequence will relieve tension and improve flexibility in the muscles of your hips. Hold each pose for 30 to 60 seconds while concentrating on your breathing; inhale deeply through your nose and exhale completely. As always, check with your doctor prior to trying this or any new fitness routine.
Extended Triangle Pose
Start your hip-opening yoga sequence with a standing pose to warm up your hips. The extended triangle pose will open up the inside of your hips while stretching the back of your hips. With your feet greater than shoulder-width apart, turn your right foot to point out to the right. Keep your left foot pointing straight ahead. Stretch your arms straight out from your shoulders, parallel to the ground. Look to your right as you reach your right arm out over your toe as far as you can before bending and reaching for your right ankle. Extend your left arm up to point at the ceiling and turn your head to look at your left palm. Repeat on the other side.
Wide-Legged Forward Bend
After warming up your hips, stretch them out even more with the wide-legged forward bend. This pose will open your hips by stretching the muscles of your inner thighs. Keep your feet wide after finishing extended triangle pose. Both toes should point forward and your feet should be parallel. Place your hands on your hips and exhale as you bend your torso forward, aiming the top of your head for the ground. Place your widespread hands on the ground underneath your body. Lower the top of your head gently down to rest on the ground. Keep your shoulders from hunching by imagining your shoulder blades gliding toward your hip bones.
Bound Angle
Have a seat on the ground for the bound angle pose. This pose does double-duty, opening the backs of your hips while stretching and opening your inner thigh muscles as well. With your knees bent, place the bottoms of your feet together and pull them as close to your pelvis as possible. Keep your torso very straight with your shoulder blades relaxed and your abdominal muscles pulled in toward your spine. Grab hold of your feet and allow your knees to sink lower toward the ground. Do not push your legs down. Allow gravity to pull your hips open.
Happy Baby
Finish up your hip-opening sequence with the happy baby pose. Happy baby pose will not only stretch out the back of your thighs and hips, but it is also a relaxing pose to end with. Roll backward to lie down on the ground. Bend your knees, lifting your feet off the ground. Grab hold of your feet and open your legs to just wider than your body, pulling your knees toward your armpits. Keep your lower leg perpendicular to the ground as you press your heels away from you, deepening the stretch. Make sure that your shoulders are relaxed and your abs are pulled in through this entire pose.
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