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Yoga for Beginners, 6 Hip Opening Poses

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Yoga for Beginners, 6 Hip Opening Poses

Hey beginner yogis there! You may have found this post for a variety of reasons. Maybe you want to open the hips to help relieve lower back pain. Maybe you want to increase your flexibility to make divisions.

Yoga for Beginners - Hip Opening Poses | Avocadu.com Maybe your hips just feel so damn tight to sit all day. Our styles of increasingly sedentary lifestyles have led to increasingly narrow hips because we all feel throughout the day.

  • Sitting in the car on the way to work.
  • Sitting on our desk in the office.
  • sitting in the car on our trip home from work.
  • sit down to eat.
  • And finally, sitting on the sofa to rest during the day.

This makes our hip muscles to tighten and hold tight over time. This is bad for our mobility, and can lead to all sorts of aches and pains.

Even a little light stretching on hips every day can help alleviate some of this accumulated stress!

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Yoga for Beginners, 6 opening hip Poses

bound angle yoga pose for hip flexibility Bound Angle Pose

(Ardha Padmasana)

This position stretches the knees, thighs and hips, and it's a great attitude to start.

start by sitting with your knees bent and the soles of the feet playing together in front of you. Try to wear heels as close to your body as possible, and place your hands on your feet in front of you.

Make sure your back is as straight as you can get, and lean forward with your torso while exhaling.

Hold for 30 seconds, and focus on the use of the quadriceps muscles to push your knees toward the floor while leaning forward.

half lotus for hip flexibility Lotus (or half lotus) Pose

(Padmasana)

Lotus It helps open the hips, knees and ankles. Half Lotus is a beginner variation and is shown on the left. This is where you should start as a beginner.

begins with the coccyx flat on the floor and feet with crossed legs in front of you. From here, use your hands to lift the left foot to rest on the top of the right thigh. You should feel a little pressure on the hip, knee and ankle of the left leg.

Try to hold this position for 30 seconds, but release if you feel too much pressure or pain. Repeat with the other leg.

If you can perform Half Lotus without any effort or difficulty, you can try full lotus. From the position outlined above, simply use your hands to pick up your left foot and place to rest on top of the left thigh (while the right foot is still resting on the left thigh).

Now you should feel the same pressure on both hips, knees and ankles. Hold for the 3rd seconds or as long as is comfortable.

garland pose hip opener Garland Pose

(Malasana)

Garland pose helps open the hips and ankles. It is a good pose to practice if you are trying to increase flexibility in the ankles to improve your dog upside down.

Descend into a squat with the palms of the hands that touch in the center. The elbows should touch the inside of the knees.

Do not worry if your feet do not touch the floor completely. This comes with the increased flexibility of the ankle.

To open the hips more, claim that the palms are opposing magnets. Use your hands and elbows to extend further apart knees. You should feel the stretch in your hips.

Remain in this position for 30 seconds if possible.

goddess pose for hips goddess pose

(Utkata Konasana)

This position is ideal for hips and thighs and rear

Step 3 1/2 feet! - 4 feet apart and place your hands on the heart to maintain balance. You can also point to the ceiling for an extra challenge and an exercise posture.

Slowly sink, and try to get your knees as close to a 90 degree angle as possible. Focus on getting the coccyx and pushing forward. This will sit on your hips.

Try to keep this position for 30 seconds. You may feel the burning quadriceps at the end of it!

If you are looking for more fat-burning yoga pose posed as Goddess, be sure to check our Fat Loss Yoga for Beginners Bible . It comes with a training plan 12 weeks detailed and comprehensive guide flexibility to start with yoga.

pigeon pose for flexibility Pigeon Pose

(Eka Pada Rajakapotasana)

This is actually a variation of one-legged king pigeon pose, which is a much more advanced pose. It helps to stretch the muscles in the front of the hips and the outside of the hips.

Bend the left knee in front of you as you slide your right leg out behind you. The goal is to eventually be able to sit comfortably in this pose with the front leg bent at a 90 degree full angle. This requires a lot of flexibility in the hips, so do not worry if you're nowhere near that.

Place your hands on the floor in front of you or on both sides of the knee and foot, and gently push the ground to feel the stretch in the back and the front of the right hip.

section to bring more outside of his left hip, slowly lower your chest down to the ground. Put your head on the floor or in your hands in front of you.

Hold the stretch for 30 seconds and repeat on the other side.

lunge pose for flexibility Crescent Lunge

(Anjaneyasana)

This It is one of the best positions to open the hips, and is especially important if you want to be able to make divisions.

Try to keep your front leg bent as close to a 90 degree angle as possible. The foot of the extended leg can be flat on the floor or the toes curled under as pictured.

sink deeper in this section to increase the stretch of the hips. You can also point your hands toward the ceiling for an additional stretch in the shoulders and back.

If you liked these poses for beginners and feels a little lost on how to start a regular yoga practice, you need to check the Fat Loss Yoga Bible Beginners!

Yoga Fat Loss Bible by AvocaduIt’s the best solution around those looking to lose weight, get more flexible, and relieve aches and pains with a calm and fun practice yoga.

detailed instructions and modifications for beginners practice + 12-week training plan you have any beginner can start with!

Click here to learn more about fat loss Yoga Bible and today started!

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Leave us a comment below if you liked this article or have any questions!

Greetings
Alex & Lauren

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