Yoga
poses for hip opening, these asanas are the most effective, collect them and
practice them slowly!
When you sit for long periods of time, the muscles around your hips become tense and weak, and your range of motion decreases. Yoga is an excellent way to work your hips because it promotes range of motion, muscle lengthening, and yoga poses can help strengthen the hamstrings and glutes as well as the adductors and gluteal flexors.
1- Pelvic tilt
Very good
for hip activity,
2- Supine butterfly pose
Lengthen the inner thighs, lie on your back with the soles of your feet together and your knees spread outward. Place one hand on your abdomen and one hand on your ribcage, imagining your hips relaxing and drooping as you exhale.
3- Happy Baby Pose
Lengthen the inner thighs, lie on your back with your knees tucked in your chest. Place your arms on the inside of your legs and grasp your ankles, feet, or toes. Bend your knees deeply so that the soles of your feet are facing the ceiling. Gently rock from side to side and massage into the lower back.
4- Recumbent pigeon pose
Good for
piriformis and external glute,
5- Bridge type
Lengthens the hip flexors and hamstrings, lie on your back with your knees bent and your feet on the ground. Place your arms at your sides with your palms facing down. As you begin to lift your lower, middle, and upper back, create a gentle movement that pulls your feet toward your hips, which helps mobilize your hamstrings.
6- Knee hug pose
It is very helpful in relieving lower back pain, asana is not directly aimed at the hips, but it is a great way to relax the lower back and lengthen the back of the hips. Lie on the ground and pull your knees into your chest. Use your knees to make small circular motions, one direction after the other. Be sure to relax your shoulders.
7- One knee hug chest
Lengthens the hip flexors, lie on your back with your knees bent, straighten one leg and tuck the other knee into your chest. Imagine it descending towards your abdomen with each exhale. Hold the position for one to two minutes, then switch sides.
8- Garland type
Lengthen
the inner thighs,
9- Locust pose
Strengthens
the hips,
10- Half pigeon pose
Stretch the external hip and hip flexors, downward Facing Dog begins. Extend your right knee behind your right wrist, keeping your knee bent and elongating your back leg so that the front of your left hip is facing the floor. As you exhale, the front of your left hip descends toward the floor. Keep your torso upright, or press your upper body against your forearms or the floor.
11- Frog Pose
Suitable for lengthening the inner thighs, start on all fours. Slowly increase the distance between your legs, allowing your knees apart until you feel stretched. The inside of the calf and the foot should touch the ground. Lower your forearms if you can. Create a gentle movement that pushes your hips back.
12- Low lunge
Lengthens the hip flexors, step forward with your right leg on all fours, and make your right knee at a 90-degree angle. Raise your arms above your head and stretch your left gluteal flexors.
13- Lunge
Lengthens the hip flexors, start with downward facing dog. Step forward with your right leg. Keep your back knee up and your arms up above your head. Press down through the foreheel to activate the glutes and hamstrings.
14- Double pigeon pose
Ideal for the outside of the hip, sit down. Stack the calves together like two pieces of wood stacked on top of each other. The right calf is placed on the left calf so that the right knee is just above the left ankle and the right ankle is above the left knee. Bend forward if you can. Hold for about 30 seconds, then repeat by switching sides.
15- Camel pose
Elongate
the hip flexors,