Everyone can benefit from opening their hips - whether you are a runner, biker, a mom-to-be, or someone who sits at their desk all day - stretching out your hips can help prevent lower back pain, or knee or hamstring injuries.
Our hips tend to be really tight because our everyday activities require hip strength, but not hip flexibility. Not only does it feel good physically to stretch them out, but it is said that people hold a lot of stress and tension in their hips, so it is emotionally opening as well.
There are tons of great poses and exercises [0] that open your hips and hip flexors (the front of your legs, just below your hip bones). Wide Squat [0], Dancer [0], Camel [0], Airplane (when you're on the top) [0], and Wide-Legged Split [0] are just a few.
But Pigeon pose is my absolute favorite. You can stay in it for a while, and as your hips begin to open, you can adjust the level of intensity to open them even further - it's relaxing yet effective.
Want to know how to get into it? Then
- Start in Downward Facing Dog [0]. Step both feet together and bring your right knee forward between your hands.
- Stay here, with your hip all the way in towards your left hip.
- If it's easy, and your hips are more open, you can inch your right foot away from you. Make sure your left hip is still pointing down towards your mat - if it starts to open up towards the ceiling, draw your right foot back in.
- You can stay here or walk your hands out in front of you, allowing your torso to rest on your front leg.
- Stay here and breathe into any areas of tightness and tension for 5 breaths, or as long as you'd like.
- When you're ready switch to the other side, do it very SLOWLY - your legs are going to feel really weird.
Fit's Tips: I like to get into this pose and work each side separately for about 5 minutes each. Obviously adjust the time if it becomes too intense for you - but the longer you hang out in this pose, the more time you'll allow for your body to settle in and really open up. I swear - after doing both sides, you'll be walking differently. Try it and see what I mean.