Struggling With Tight Hips?
If you work at a job that requires you to sit a lot, chances are you have tight hips! Some of us may not even know we have tight hips, until we randomly squat down and all of a sudden get that “ouch, ooh, ahh” feeling. If you can relate to any of that, worry not we got the answer for you- YOGA FOR TIGHT HIPS! You don’t have to spend hours stretching, a quick 10 minutes of yoga postures for tight hips can do wonders! Keep reading to find out the many health benefits of practicing yoga for tight hips has on one's body!
Side note: check out the Yoga for Lower Back Pain article if you are suffering from tight hips, as it might also help you with relieving tension in your hips.
How Tight Hips Cause Problems
If your hips are tight and weak, it can cause pain not just in your hips, but also in your knees and back. If the muscles in your hip flexors and gluteus maximus are weak, this too can cause issues with your posture and cause pain. Having tight hips then can cause pain, injuries and discomfort, and for this reason should be something we aim to work on stretching on a regular basis.
Benefits of Practicing Yoga for Tight Hips!
- Can help the joints of the lower back, legs and hips come into a better and healthier alignment
- Larger range of movement is created
- Supports the muscles of the spine and back
- Creates better blood circulation in the body
- Creates an energetic as well as a physical release.
- Can enhance creativity, balance and feeling of overall lightness
- Helps to remove extra pressure from the spine and therefore helps to relieve pain from the lower and upper back.
- Helps to establish a better posture.
- Greatly contributes in making the spine healthier. The health of our spine is important as it provides support for the whole body, mobility and protects your nerves.
As we see, having open hips is so important for our overall well-being, happiness, vitality and creativity. It’s important to work on opening up the hips, even if just for a short 10 minutes a day. This can even mean doing a few poses while you are waiting for your pasta to boil for dinner. Doesn’t sound that bad, does it?
9 Best Yoga Poses for Tight Hips & Groins
1. Low Lunge
From table top position, step your right foot forward, resting your left knee on the mat. If you have knee pain or sensitivity, place a rolled up towel underneath your knee for extra cushion and support. You can leave your hands on the floor, if you are already feeling the stretch (beginner version).
If you wish to go further into this pose, place your palms right above the right knee. Use your inhale to lengthen the spine and back and exhale to lean your right knee forward. This will, and I can almost guarantee that, give you a very amazing stretch, especially along your left leg. When you are ready to switch legs, gently return back to table top, and switch to the opposite side. Don’t forget to BREATHE through the discomfort (as long as it’s not pain that you’re feeling).
Our first knee-jerk reaction when feeling uncomfortable is to try to come out of it. When you have the urge to do that, just take a deep breath and try to breathe through the discomfort. You will be amazed to see how much deeper your body can go into each pose when you breathe properly.
2. Reverse Warrior (Viparita Virabhadrasana)
How to Get into this Pose:
- Start in mountain pose. Step your left leg back into Warrior 2 stance.
- Keep your front (right) foot facing forward, and your back (left) foot parallel to the back of your mat.
- Keep your front knee aligning with your ankle at a 90 degree angle.
- Extend your arms out (into warrior 2 position).
- Take a deep inhale, flip your palms up and reach back.
- As your exhale, bring your left palm on your left leg, and keep reaching your right palm over your head.
- Relax your shoulders away from the ears and engage your core.
- Stay here for 6-8 deep breaths through the nose, and slowly return back to center (into warrior 2 position).
- From warrior 2, step back into mountain pose to the front of your mat, and repeat the same steps on the opposite side.
Modifications:
- If balance is off, stand against the wall and use it as your support for when you are reaching backwards
- Keep your left hand on your hip, instead of your leg if you are unable to reach your hand down
Benefits of this Pose:
- Stretches the hips, quads and groins
- Stretches the chest, arms and shoulders
- Improves balance and core strength
- Helps with spinal mobility
- Strengthens the legs and stretches side body
3. Wide Legged Forward Fold (Prasarita Padottanasana)
How to Get into this Pose:
- Start in mountain pose.
- Step your left leg back, and rotate your chest to the long side of your mat.
- Slightly curve your toes inwards to face each other. Keep a slight bend in the knees.
- Bring your hands to your hips. Take a deep inhale and lengthen, and on your exhale, begin to lower your chest down towards the ground.
- Keep your back straight and tall, and drop your hands on the floor (aligning them with your feet).
- Bring the crown of your head to lightly touch the ground, if possible.
- Stay here for 8-10 deep breaths through the nose, using your inhale to lengthen through the back, and exhale to go deeper into the pose.
- To come out, slowly bring your hands on your hips and rise up while keeping your back flat.
- Once you're up, bring your feet closer to one another and step back to the front of your mat into mountain pose.
Modifications:
- Open your legs wider, if you are experiencing acute tension in your lower back and hips.
- Place a block in front of you, and rest your forehead on top of the block.
- Bring two blocks in front, and rest your hand on top, if you are having trouble reaching the ground with your hands.
- Keep your hands on your hips and simply bend forward (it’s okay if your head isn’t touching the ground).
Benefits of this Pose:
- Stretches your hips, thighs and groins
- Can help with relieving stress, anxiety, and mild depression
- Relieves back pains
- Helps with neck and shoulder tension
- Improves digestion
4. Side Lunge Pose (Skandasana)
How to Get into this Pose:
- Start in table top position.
- Bring your right leg forward into your low lunge. Bring your hands on the left side of your body, and rotate your body towards the left.
- Keep your hand on the floor, and bring your front foot (right) to be parallel with the front of your mat.
- Ensure your left heel is on the floor, with the toes facing upward.
- Bring your hands to heart center and keep the back straight and chest elevated.
- Relax the shoulders away from the ears and keep your gaze forward in front of you.
- Stay here for 8-10 breaths, and then move to the opposite side.
Modifications:
- Keep your hands on the ground in front of you for extra support
- Bring a block under your hips and rest your hips on top
- Roll up a blanket and place it under your heel (if it is unable to reach the ground).
Benefits of this Pose:
- Stretches the hips, groins, hamstrings, and thighs
- Improves balance and strengthens core
- Strengthens the back muscles and stretches the chest and shoulders
5. Lizard Pose (Utthan Pristhasana)
How to Get into this Pose:
- Start in table top position
- Step your left foot forward into low lunge (keeping your right knee on the mat)
- Bring your left arm on the inside of your left leg, and heel-toe your foot to the outer edge of your mat (left side of the mat)
- Lower your forearms on the mat (check modifications if this is not accessible for you)
- Curl the right toes and lift the knee of the mat (check modifications if unable to)
- Keep your knee facing forward, or slightly rotate it outward for a deeper stretch.
- Stay in this position for 8-10 deep breaths through the nose.
- To come out, press into your palms first. Walk your leg back to center, and return to your table top position. Feel free to sway your hips from side to side to relieve any further tension.
- Repeat the same steps on the opposite side.
Modifications:
- Keep your hands pressing into the floor and stay there (instead of lowering onto your forearms).
- Place two blocks (or a bolster) under your forearms for extra elevation, and rest them on top.
- Keep your back knee on the ground if you are unable to lift it
Benefits of this Pose:
- Stretches the hips, groins, thighs and hip flexors
- Relieves tension from shoulders, chest and neck
- Strengthens the inner thigh muscles
- Helps to relieve tension and stress
6. Yogi Squat (Malasana)
How to get into this Pose:
- Start in a standing position with your feet hip distance apart.
- Walk your feet mat distance apart, and lower your hips as low as you can. Make sure your toes are pointing slightly out.
- Bring your palms to heart center and use your elbows to open up the knees wider.
- Keep your back straight, gaze forward and shoulders relaxing away from the ears.
- Stay here for a 10-15 deep breaths, sinking the hips lower with each breath.
Modifications:
- If your hips are not as flexible, feel free to place a block under your hips and let your hips rest on top of the block.
Benefits of the Pose:
- Stretches the thighs, groin, hips, ankles and torso
- Increases circulation and blood flow
- Improves balance, concentration, and focus
- Promotes better digestion as it improves the function of the colon
- Tones abdominal muscles, and opens the chest, shoulders and arms
7. Reclining Big Toe pose
Use a towel or a yoga strap to bring to the arch of your foot and extend the leg out. If you have tight hips, you will most definitely already feel a stretch here. Use your breath and with each inhale lengthen and on your exhale bring the leg closer to you. You may open up your leg out to the side and guide it towards the ground. This will feel intense, but I promise it will feel amazing when the tension dissolves as you take deep breaths. To come out, bend your knee slightly and give it a quick squeeze before moving on to the next leg.
8. Modified Happy Baby
There are many ways to do this pose, this is just one option. Bend your knees, and place a towel or strap on the arches of both feet. Start with the feet close to one another, and slowly begin to separate the feet further away from each other. Use your inhale to lengthen and expand, and your exhale to pull your knees further down to the ground. To come out, remove the strap or towel and interlace your fingers around your knees. Bring it closer to your chest and rock from side to side to massage the lower back.
9. One Legged Seated Side Bend
Start in a comfortable position, extend your right leg out as wide as you can, keeping the other foot close to you. Bring the right palm or forearm on the ground (don’t worry if you can’t go all the way to your ankle). On your inhale, bring your left arm up, and exhale bring it over towards the right leg, keeping your chest open. Kindly remember, it does not matter how far your hands go, as long as you feel the stretch. With time, your body will become more mobile and you will be able to go further and further into each pose. A promise to you from a yoga teacher.
Bottom Line
I hope you found this helpful and if you are interested in further exploring this, I have created a whole Yoga for Tight Hips series which are designed to help you work on opening up them hips. Click on this link.
From my heart to yours, Namaste!
Yana Thompson
Follow my Yoga for tight hips series, It’s completely FREE!
And if you would like to go deeper into the practice, here is Episode 4 of the same series: