yoga tight hips

Yin Yoga for Tight Hips

Some of the Best Yin Yoga Poses for Tight Hips

When yoga teachers ask for requests at the beginning of class, one of the most common requests is to include poses for tight hips. It’s no wonder! There are many different causes of tight hips, and this tightness can be encouraged by increased amounts of sitting (like at your desk for work). If you’ve ever experienced hip tightness and limited mobility, you know this discomfort- and maybe even pain. While we want you to keep your requests coming, we also want to empower you to take matters into your own hands! Below, we’ve highlighted some excellent Yin Yoga postures for tight hips that you can do at home, or the next time you join us on the mat. 

Butterfly Pose

For this pose, you’ll want to grab a couple of books or blocks. From a seated position, bring the soles of the feet together. If the feet are further from the groin, you’ll get a deeper hamstring stretch, if they’re closer, it’s more of a stretch for the adductor muscles. Fold forward towards your props (Anabelle placed hers on her ankles), allow the spine round, and the neck to relax. Along with a hip opener, this is a great lower back stretch. Hold this pose for 3-5 minutes. 

Dragonfly Pose

In addition to opening the hips, Dragonfly also stretches the backs of the thighs, the back, and inner knees. From a seated position, straddle the legs. Some might prefer to sit on a blanket or cushion to tilt the hips before folding forward. Also some people will come flat to the floor, others will come to props, and others may come forward with the support of their arms. It is ok to bend the knees! Notice how Anabelle placed her props (two blocks) underneath her forehead. Find what works for you and hold anywhere from 3-10 minutes!

Dragon Pose

Last but not least, Dragon Pose! This is a big hip and groin opener, and can also help with sciatica. Dragon stretches the back leg’s hip flexors and your back quad. You can see here that Anabelle has a block under her elbows. In Dragon, you might also put a blanket under your back knee. To get into the pose, try starting from a Table Top or Down Dog and step the right foot forward outside of the right hand. Find a comfortable position for the back knee, then bring the elbows to blocks or the floor. You might instead use the hands to frame the front foot to support you. Stay here for 3-5 minutes. 

We hope you give this practice a go and get your hips feeling healthy and free!


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