Ease the pain and discomfort from your insanely tight hips [1] by getting on the floor and doing these stretches. Holding for five breaths (about 30 seconds) is recommended, but go ahead and hold them for longer to deepen the feel-good sensations, and open your tight hips even further.
Extended Wide Squat
- Stand with your feet slightly wider than your hips. Bend your knees, and lower your hips down toward the ground. If your heels don't touch the ground, roll up a towel or the back of your mat, and place it under your heels for support.
- Bring your palms together at your heart center, and firmly press your elbows against the inside of your knees. This will help to open your hips even further.
- After five breaths, release the hands to the floor and walk them away from your feet to increase the stretch in the hips and lower back. Hold for another five breaths.
Rock the Baby
- Sit with the legs extended in front.
- Bend the right knee and place the right heel in the crook of your left elbow and the right knee in the crook of the right elbow.
- Sitting tall, hug the lower leg as close as you can to the chest.
- Enjoy this hip opener for five breaths, then repeat with the other knee bent.
Half Happy Baby
- Lying on your back, bend the left knee and hold the left foot with both hands.
- Relax the torso and gently pull your knee toward the ground.
- Hold this pose for five breaths. Repeat on the other side.
Happy Baby
- Begin lying flat on your back. Bend both knees, and hold the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs.
- Gently use your upper-body strength to equally press both knees to the floor below your armpits. Try not to tense your shoulders or chest, but keep everything relaxed.
- Stay here for five deep breaths.
Butterfly
- Sit on the ground, bend both knees, and bring your feet together. Using your hands, open your feet up like a book. Use your leg muscles to press your knees down toward the floor.
- Lengthen your spine, drawing your belly button inward. Relax your shoulders, and gaze either in front of you or toward your feet. Stay here for five breaths, and then slowly fold forward, drawing your torso toward your legs. Remember to try to keep your spine straight.
- Rest your hands on your feet, pressing your knees down with your arms, or if you want more of a stretch, extend your arms out in front of you. Stay here for another five breaths.
Head to Knee
- Sit on the ground with your legs out in front of you. Bend your right knee, and pull the sole of your foot against your left inner thigh.
- Sitting with a tall spine, reach both hands to your left foot, and stack your torso on top of your left thigh. If you can't reach your hands to your foot, rest your hands on your shin or knee. Try not to round your back.
- Stay here for at least five breaths, relaxing your shoulders away from your ears. Then do the other side.
Pigeon
- Sit with your right knee bent and your left leg extended behind you. Pull the right heel in toward your left hip, or if your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.
- Stay here with your hands resting on your right thigh or your hips, or walk your hands out in front of you, allowing your torso to rest over your right knee.
- Hold here, breathing into any areas of tightness and tension for at least five breaths. Repeat this pose with the left knee bent.
Double Pigeon
- Sit on the floor with your legs straight out in front of you. Bend your left knee, and place your knee, shin, and foot on the floor so they're parallel with your pelvis. Bend your right knee, and place it on top so your knees, shins, and ankles are stacked. You'll know you're doing it right when you gaze down and see that your legs make a little triangle.
- You may find your top knee to be high up toward the ceiling. It's OK, it just means that your hips are tight, so just stay where you are and breathe.
- To make this pose more intense, place your hands in front of your shins and walk them out as far as you can, folding your chest toward your legs.
- Stay here for five breaths, slowly release, and then switch legs so your left knee is on top.
Open Lizard
- Come into a lunge position with your right knee forward. Lower your left knee to the floor, and rest your hands on the ground under your shoulders.
- Slowly lower your right knee to the right so you're resting on the outside of your right flexed foot. Keep your arms straight, pressing your chest forward to increase the stretch.
- Hold like this for five breaths or more, and then repeat on the left side.
Seated Straddle
- Begin sitting on the floor with the legs out wide.
- With straight legs and a straight back, slowly hinge at the hips, reaching out with the chest to prevent the spine from rounding.
- Rest your hands on your thighs or on the floor.
- Only fold as far as you can with straight legs and hold here for five breaths.
Butterfly
- Sit down as close as you can to the wall. Lie down on your back, place your feet on the wall with your knees bent, and scoot your butt against the wall.
- Extend your feet straight up, resting your heels on the wall.
- Bend your knees, and bring the soles of your feet together.
- To intensify the stretch, place your hands on your inner knees and gently press your knees toward the wall.
- Enjoy this inner thigh stretch for five or more breaths.
Straddle
- Sit down as close as you can to the wall. Lie down on your back, place your feet on the wall with your knees bent, and scoot your butt against the wall.
- Extend your feet straight up, resting your heels on the wall.
- Take your legs out wide.
- Relax like this for five or more breaths.
Figure Four
- Sit down as close as you can to the wall. Lie down on your back, place your feet on the wall with your knees bent, and scoot your butt against the wall.
- Extend your feet straight up, resting your heels on the wall.
- Bend your right knee and rest your ankle just below your left knee.
- Slowly slide your left foot down the wall; it's OK that your hips come off the floor.
- Stay here for a minute or so, lowering your left foot even further as your hips begin to open.
- Release this pose and repeat on the other side.
Kneeling Hip Flexor Stretch
- Kneel down and place your right knee as close as you can to the wall, resting your toes against the wall.
- Place your left foot on the ground in front of you, and lower your hips until you feel a stretch in the front of your right hip.
- Place your hands on your front knee to keep your spine long.
- Stay like this for five or more breaths. Slowly release and do this stretch on the other side.
Wide-Legged Split
- Come into a Wide Squat and place your hands on the floor in front of you.
- Inch your feet apart, making sure to keep your heels wider than your toes. Keep the soles of your feet flat on the ground at all times to protect your knees.
- As your hips get lower, you can prop yourself up with your forearms.
- Stay here for five deep breaths.
Wide Child's Pose
- Come onto the hands and knees. Sit back between your heels, exhaling as you lower your belly between your knees, coming into a Wide Child's Pose.
- Hold for five breaths.