Hip flexibility is essential for moving freely, playing sports, and doing daily chores. If your hips are stiff, you are likely to experience pain and restricted mobility, which can even lead to injuries. Performing some hip openers also helps improve hip flexibility and the way your hips move. In this article, we will detail 13 hip opener poses, the benefits of each, and proper alignment and technique.

Figure Four Stretch (Eka Pada Rajakapotasana)

It is easy to utilize the Figure Four Stretch for you to begin to unlock your hips. It targets the outer hips as well as the gluteal muscles.

How to Perform:

Those of you who have been experiencing this kind of pain can follow the below steps:

• Lay on your back with your knees flexed.
• Tap your right ankle on the left knee.
• Take one arm with your hands and attempt to move your left thigh closer towards your chest.
• Hold for 20-30 seconds. Now become aware of the pull on the right hip.
• Switch sides and repeat.

2. Happy Baby Pose (Ananda Balasana)

This pose is also beneficial in relaxing the inner groove and the lower back muscles.

How to Perform:

- Lie on your back.

- Stretch your legs: Place your hands outside your feet and try to grab the outer edges of your feet gently.

- Inhale and while exhaling draw your knees to your chest, but keep your spine grounded against the floor.

- You can smoothly move the sleeping surface from right to left to provide more comfort.

3. Low Lunge (Anjaneyasana)

The Low Lunge is fairly beneficial for stretching the hip flexors.

How to Perform:

- To elaborate the process, it is essential to learn that it begins with standing, straight.

- Extend your right leg forward and as it touches the ground bend your right knee, and position your left knee on the floor.

- Put the front knee directly above the ankle and bring both arms up in the air.

- Do this for twice, switch the side and do a similar stretch for the opposite leg for 20-30 seconds.

4. World's Greatest Stretch

Basically, this dynamic stretch is a lunge that is incorporated with a twist. This raises the flexibility and the actions of the joint space, growing the operational capacity of the musculoskeletal structure.

How to Perform:

- Begin in a low lunge with your right foot forward and left knee on the ground.

- Place your left hand on the floor beside your right foot for balance.

- Twist your torso to the right and extend your right arm upward.

- Take a few deep breaths and then switch sides.

5. Pigeon Pose (Kapotasana)

Pigeon Pose is one of the most effective hip openers. It deeply stretches the hips.

How to Perform:

- Start in Downward Facing Dog.

- Bring your right knee forward toward your right wrist and extend your left leg behind you.

- Keep your hips square and fold forward over your bent leg.

- Hold for 20-30 seconds, then switch sides.

6. Garland Pose (Malasana)

This squat variation opens the hips and groin area.

How to Perform:

- Stand with your feet wider than hip-width apart and point your toes outward.

- Squat down while keeping your heels on the ground if possible.

- Press your elbows against your inner knees. Place your hands in a prayer position at your heart center. Hold this position for 20-30 seconds.

7. Butterfly Pose (Baddha Konasana)

This gentle pose helps you relax and opens your inner thighs.

How to Perform:

Sit on the floor. Bring the soles of your feet together. Let your knees drop out to the sides. You can lean forward slightly to deepen the stretch. Hold for 20-30 seconds and breathe deeply.

8. Triangle Pose (Trikonasana)

This pose strengthens your legs and targets your hips.

How to Perform:

Stand with your feet three to four feet apart. Turn one foot out to a 90-degree angle. Extend your arms parallel to the floor. Reach down toward your front foot while raising the other arm upward. Look up at your raised hand. Hold this position for several breaths. Then switch sides.

9. Hip Flexor Stretch

This stretch relieves tightness in your hip flexors, especially from sitting for long periods.

How to Perform:

Start on your knees with one knee on the ground. (Use padding if needed.) Step forward with the opposite foot into a lunge. Keep that knee over your ankle. Gently push your hips forward. You should feel a stretch in the hip flexor of your back leg. Hold for 20-30 seconds, then switch sides.

10. Bound Angle Pose (Baddha Konasana)

This restorative pose gently opens your tight hips.

How to Perform:

Sit on the floor with your legs straight out in front of you. Bend your knees and bring the soles of your feet together. Let your knees drop outward. You can lean forward slightly for a deeper stretch. Hold for 1-3 minutes while focusing on your breathing.

11. Frog Stretch

The Frog Stretch is intense and targets your inner thighs and groin.

How to Perform:

Start on all fours. Widen your knees and turn your feet outwards. Slowly lower yourself onto your forearms or keep your hands flat on the ground. Hold this position and breathe deeply for 20-30 seconds.

12. Cat-Cow Stretch

This warm-up helps move your spine and hips.

How to Perform:

Begin on all fours with your wrists under your shoulders and your knees under your hips. Inhale as you arch your back, lifting your head and tailbone toward the ceiling (Cow Pose). Exhale as you round your spine, tucking your chin toward your chest (Cat Pose). Repeat this flow for several breaths.

13. Seated Forward Bend (Paschimottanasana)

This pose stretches your hamstrings and opens your hips.

How to Perform:

Sit with your legs extended straight in front of you. Inhale and lengthen your spine. Exhale as you hinge at your hips and reach toward your toes or shins. Do not force it. Hold for 20-30 seconds and breathe deeply.

Final Words

By adding these 13 hip openers to your daily routine or yoga practice, you can improve hip flexibility, reduce discomfort, and enhance your mobility. So, enjoy your practice!