Yoga for Hips – 10 Best Yoga Poses to Keep Your Hips Tight and Strong

Human hips are constructed of densely knit ligaments, tendons and muscles. All of these elements not only provide your hip joint mobility and stability but also generate power to lift objects, jump high and move fast. In order to allow these parts to move effectively it is necessary to keep them tight.

The tightness in hips can change its style of movement. The tension built-up in the hip joint can be released by stretching it in combination with slow and rhythmic breathing which becomes a posture of yoga. In this way yoga is good for keeping the hips flexible and aligned for their proper movement. Some yoga poses are provided here under to keep your hips tight, healthy and strong.

10 Best Yoga Poses to Keep Your Hips Tight and Strong

1. Cobbler’s Pose

How to do:

• It is a gentle yoga pose which can be performed after sitting on mat with straight spine and bending the knees towards groin while exhaling.
• Press the feet’s soles together and fall the knees on the side to experience the extension through your inner thighs and hips.
• Retain this pose for 30-60 seconds before stretching out the feet.

2. Child’s Pose

How to do:

• This gentle yoga for hips can be done by kneeling on the mat with your big toes touching each other.
• Now widen your knees to the width of your hips while sitting on your heels.
• Now lower the chest between thighs towards the ground while exhaling and extending arms in front of you.
• Retain this pose for 30-60 seconds.

3. Reclining Bound Angle Pose

How to do:

• In this gentle yoga pose you will have to lie down on the back with extended legs in your front.
• Keeping your feet behind your hips draw both kneed up and allow them fall on sides.
• Continue this pose for one minute by pressing soles together.

4. Happy Baby Pose

How to perform:

• Lie down on the mat with face upwards with knees drawn towards your chest.
• Now grip your feet along outer soles and press your back to the floor.
• Now widen your knees and pull down your feet towards your armpits.
• Maintain this pose for one minute at least.

5. Warrior II Pose

How to do:

• Start this pose withstanding tall on the mat with feet parted to the width of the hips.
• Now widen you stance up to 4 feet while keeping your feet aligned while turning to one side.
• The toe of your leading foot should be mat facing and other foot at about 45 degree angle.
• Now bend you knee to 90 degree and extend arms with down face.
• Remain in this pose for at least 30 seconds before switching the side.

6. Eye of The Needle Pose

How to perform:

• Lie down on mat with parted feet to hip-width and knees bent.
• Now you’re your right knee to place its ankle across left knee and let it relax on the side while exhaling.
• Then draw the left knee towards your chest.
• Now deepen the stretch by grasping your left thigh with your arms and pulling it towards your chest.
• Repeat it after 30-60 seconds.

7. Downward Facing Frog Pose

How to do:

• You can sit on your fours on the mat with your knees stretched outward and feet turned out on either side.
• Now, put your palms and forearms from elbow flat on the floor.
• Now pres back your hips and exhale to feel a deep stretch on your hips and groin and rock.
• Repeat this pose after 15 to 30 seconds.

8. Modified Garland Pose

How to perform:

• Start with standing tall with feet apart to the mat’s width and go down into your hips and bend the knees to come in squat pose.
• Stretch your thighs to the width more than your torso with your feet on the ground.
• Now press your elbows inside your knees while leaning slightly forward.
• Fold your palms in prayer pose towards your heart with spine and head straight.
• Repeat the pose after 10-20 seconds.

9. Crescent Lunge Pose

How to do:

• Stand tall on the mat and get into a lunge with one foot ahead of you and bend the knee at 90 degree with pressure on your toes.
• While sinking into the lunge lift your rear heel off the floor.
• While keeping your hips open press them forward and arms raised over the head.
• Repeat to other side after this pose for one minute.

10. Extended Leg Squat Pose

How to do:

• Come into wide squat with feet at 45 degree angle and press hips towards heels.
• Rest your torso against thighs while walking your feet out.
• Now expand your right leg sideways with hands kept on the floor and sink the hips to left heel.
• Continue this pose for 3-4 breaths with your hands folded in prayer.

The yoga poses discussed in this write-up can help in making your hips strong and tight.

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