The Bodycare Journal: Troubling Hips?

A lot of lower back pain can come from tight hips. Opening up those hips can feel amazing, especially if you’ve been sitting or standing for long periods. Here’s a list of some great hip-opening stretches that will have you feeling loose and limber in no time:

1. Pigeon Pose (Kapotasana)

This yoga classic is a deep stretch for your hips.

• How to do it: Start in a tabletop position, bring your right knee forward toward your right wrist, and extend your left leg straight back. Lower your hips down toward the floor and lean forward, resting on your forearms if you can. Feel that glorious stretch in your hip! Hold for 30-60 seconds and switch sides.

2. Butterfly Stretch

A simple but effective stretch that hits your inner thighs and hips.

• How to do it: Sit on the floor with your feet together, and knees bent out to the sides. Hold your feet with your hands and gently press your knees toward the ground. Sit tall and breathe into the stretch. Hold for 30 seconds to a minute.

3. Lizard Pose (Utthan Pristhasana)

Perfect for deepening your hip flexibility.

• How to do it: From a low lunge position (right foot forward, left leg back), bring your hands inside your front foot. Walk your right foot out to the edge of the mat and lower your elbows to the floor, if possible. Feel that deep stretch along your hip flexors. Hold for 30-60 seconds and repeat on the other side.

4. Figure Four Stretch

A great stretch for the outer hips and glutes.

• How to do it: Lie on your back with your knees bent. Cross your right ankle over your left knee, creating a “4” shape. Grab the back of your left thigh and gently pull your legs toward your chest. You should feel a deep stretch in your right hip. Hold for 30-60 seconds, then switch sides.

5. Frog Pose

This one’s intense, but it gets deep into the hip joints.

• How to do it: Start on all fours, then widen your knees as much as possible, keeping your ankles in line with your knees. Lower down onto your forearms, and gently rock your hips back and forth. Hold for 30-60 seconds.

6. Low Lunge (Anjaneyasana)

A great stretch for your hip flexors and quads.

• How to do it: From a standing position, step your right foot forward into a lunge, dropping your left knee to the floor. Sink your hips forward and down, feeling the stretch in your left hip flexor. Hold for 30-60 seconds and repeat on the other side.

7. Happy Baby Pose (Ananda Balasana)

This playful pose opens up the hips and also helps relieve lower back tension.

• How to do it: Lie on your back, bend your knees, and bring them toward your chest. Grab the outside edges of your feet with your hands, and gently pull your knees down toward your armpits. Rock side to side if it feels good. Hold for 30-60 seconds.

These stretches are awesome for releasing tension and increasing flexibility in your hips. Try to do them regularly, and you’ll notice a big difference in how your hips and back feel!

Video coming soon!

By Jazmine Jamal

Founder of @521wellness

featured image by: @universalstudent

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