Yoga for Beginners, 6 Hip Opening Poses


Ensure your back is as straight as you can get it, and lean forward with your middle as you breathe out.
Hold for 30 seconds, and focus on using your quadriceps to push your knees towards the ground as you lean forward.

1.Bound Angle Pose

This stance extends the knees, thighs, and hips, and it’s an awesome stance to begin with.
Start by sitting with your knees bowed and the bottoms of your feet contacting together before you. Attempt to convey your rear areas as near your body as you can, and put your hands on your feet before you.
Ensure your back is as straight as you can get it, and lean forward with your middle as you breathe out.
Hold for 30 seconds, and focus on using your quadriceps to push your knees towards the ground as you lean forward.

2.Lotus (or Half Lotus) Pose

Lotus helps to open the hips, knees, and ankles. Half Lotus is a beginner variation and is what is pictured to the left. This is where you should start as a beginner.

Begin with your tailbone flat on the floor and your feet cross-legged in front of you. From here, use your hands to lift the left foot up to rest on top of the right thigh. You should feel some pressure in the hip, knee, and ankle of the left leg.

Try holding this position for 30 seconds, but release it if you feel too much pressure or any pain. Repeat on the other leg.

If you can perform Half Lotus without any strain or difficulty, you can try full Lotus. From the position outlined above, you will simply use your hands to pick up your left foot and place it to rest on top of the left thigh (while your right foot is still resting on the left thigh).

Now you should feel the same pressure in both hips, knees, and ankles. Hold for 3o seconds or as long as you feel comfortable.

3.Garland Pose

Garland pose helps to open the hips as well as the ankles. It’s a good pose to practice if you are trying to increase flexibility in the ankles to improve your Downward Dog.

Lower yourself down to a squatting position with the palms of the hands touching each other at the heart. The elbows should be touching the insides of the knees.

Don’t worry if your feet don’t touch the ground completely. This comes with increased ankle flexibility.

To open up the hips further, pretend that the palms of your hands are opposing magnets. Use your hands and elbows to spread the knees further apart. You should feel the stretch in your hips.

Stay in this pose for 30 seconds if you can.

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This is a GREAT option for beginners because it allows you to work on all kinds of different poses at your own pace and the free yoga strap can help you modify poses as you practice.

You also don’t have to look down at a screen or small photos to see what you are doing. You can hang it up in your workout room, home office, garage, or wherever it is that you love to practice!

Our Yoga Poses for Beginners Poster also has the poses organized by muscle groups so that you can work on different parts of the body on different days. The actual muscles being exercised are also highlighted on the images, and you can see exactly how to use the yoga strap on certain poses.

This poster is also front-laminated, so you don’t have to worry about tearing it, getting it dirty, etc. It’s made to last!

4.Goddess Pose

This pose is great for hips as well as the thighs and the butt!

Step the feet 3 1/2 – 4 ft apart, and place the hands at the heart for balance. You can also point them towards the ceiling for an extra challenge and an exercise in posture.

Slowly sink down, and try to get your knees as close to a 90-degree angle as possible. Focus on tucking the tailbone and pushing it forward. This will cause you to feel it in your hips.

Try to hold this pose for 30 seconds. You will likely feel your quadriceps burning at the end of it!

5.Pigeon Pose

This one is actually a one-legged variation of King Pigeon Pose, which is a much more advanced pose. It helps to stretch the muscles in the front of the hips and the outside of the hips.

Bend your left knee in front of you as you slide your right leg straight out behind you. The goal is to eventually be able to comfortably sit in this pose with the front leg bent at a complete 90-degree angle. This requires a lot of flexibility in the hips, so don’t worry if you are nowhere near that.

Place your hands on the floor in front of you or on either side of your knee and foot, and gently push towards the ground to feel the stretch in your back and the front of your right hip.

To bring the stretch more into the outside of your left hip, slowly lower the chest down towards the floor. Place your head on the ground or on your hands in front of you.

Hold this stretch for 30 seconds, and then repeat on the other side.

6.Sickle Lunge

This is outstanding amongst other stances to open up the hips, and it’s particularly critical in the event that you need to have the capacity to do parts.

Endeavor to keep your front leg twisted as near a 90-degree edge as could be expected under the circumstances. The foot of the outstretched leg can be level on the ground or with the toes twisted under as envisioned.

Sink further into this stretch to expand the stretch in the hips. You can likewise point your hands towards the roof for an additional stretch in the shoulders and back.


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