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5 Yoga Poses to Release Tight Hips

Updated: Feb 9, 2023

The hips have a particular ability to hold tension, stress, and emotion. It's true that when we hold tension in our bodies, it creates tension in our minds and when we hold tension in our minds, it contributes to tension in our bodies. This can be a vicious cycle if we don't learn to consistently interrupt it. This release of tension is key to managing stress and thriving as a highly sensitive person.

As humans who tend sit most of the day in chairs, we often suffer from tight hips and hip pain. This tightness and pain can affect not just the hips, but the openness of the entire body. The hips are one of the most requested areas of the body in my HSP yoga classes. I can relate to my students as my hips are one of my tighter areas as well.

Stretching is a simple yet highly effective way to release this tension. Hip stretches can improve flexibility and range of motion in the hips as well as the legs and back. I recommend taking time every day to stretch the hips, even if just for a few minutes.

5 Yoga Poses to Release Tight Hips:

1. Figure Four

Lay on your back with your feet planted on the ground. Take your left ankle and bring it below your right knee. Flex your left foot and move your left knee away from you as you draw your right leg in closer. If you are able, clasp your hands around your right thigh or shin. Hold and then repeat on the other side.

2. Lizard Lunge

Come into a lunge with your right foot at the top of the mat. Place your hands to the inside of the right foot and move the right leg slightly over to the right. Stay there or take your four arms down to the floor or a block. For a more restful pose, place your back knee on the mat. Hold and then repeat on the other side.

3. Seated Cross-Legged Forward Bend

Sit in a cross-legged position, up on a blanket or pillow if you have one. With your chest lifted, fold forward as much as you are able to. Hold and then switch the cross of the legs and repeat with the other shine in front.

4. Pigeon

Bring your right knee toward your right wrist. The right foot will move over to the left. Walk your back leg back and square off your hips. For greater stretch, keep your back toes tucked. Fold forward from there, resting on your forearms if possible. If this pose hurts your knee, do figure four instead.

5. Cow Face Pose Variation

Lay on your back and pull your knees into your chest. Cross your right knee on top of your left knee and hold your opposite legs (Right handholds left leg or foot, left hand holds right leg or foot). The more you move your feet out to either side, the deeper the stretch will be. Hold and then switch sides so the left knee is on top and repeat.

Practice opening your hips with my new 45-minute Flow Yoga class called "Hip Opening Flow”. Join for FREE with my free class pass, or 7-day free membership trial!

With love and sensitivity,



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