

Before you dive into these delicious hip openers, I want to help you understand why focusing on your hips is vital for your overall mental and physical health. In relation to physical health, hip openers can release pressure in your lower back, improve your spine function, increase circulation, and reduce your overall stress and anxiety.
Likewise, science, such as quantum physics and the study of metaphysics, has proven that humans store stress and trauma in their hips. Individuals who suffer from anxiety or depression often find hip openers, such as the ones below, help reduce their symptoms substantially. Additionally, therapists and counselors who work with trauma survivors often prescribe these postures in tandem with talk therapy and treatment.
The one caveat I must warn you of with hip openers is that if you’ve been avoiding trauma or have unresolved pain from the past it may reemerge as you work through some of these postures. That is completely normal and also a healthy part of releasing stress in your body, but if you’re not expecting it, it can come as a shock in the moment. Before you try these postures out, go into them with an open mind and give yourself grace. Make sure you focus on your breath as you navigate each one. I’d suggest a four-count inhale and a four-count exhale.
Also, if it’s helpful attach yourself to a mantra (a word or phrase) you can focus on while you’re in them. One mantra that has served me best in hip openers is, “I am open to letting go of anything that no longer serves me.” Feel free to grab a yoga mat, blanket, or towel to dive into the following postures.
Note: Hold each stretch for 30-60 seconds.
Half Pigeon
Half Pigeon Down
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Half Pigeon Up
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How To: Bring your front leg as close to a 90-degree angle as you can and extend your back leg long behind you. You can stay lifted up or fold over your front leg. (Note: if you feel any knee pain, bring your front heel closer to your back hip.) Repeat with your other leg forward.
Runner's Large
Runner's Lunge
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How To: Bring your front foot forward and wide, partially off of the mat, then bring both hands to the inside of your front leg. Extend your back leg long. You have the option to come down to your forearms here as well. Repeat with your other leg forward.
Kneeling Crescent Lunge
Kneeling Crescent Lunge
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How To: Bring your front foot forward, bend your knee 90 degrees, and ensure your front knee is in line with your hip. Extend your back leg long and reach both hands over your head. Push into your front heel and press down through your back hip. Repeat with your other leg forward.
Prone Frog
Prone Frog
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Prone Frog
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How To: Start in a tabletop position, bring your knees wider than hips distance apart, align your ankles with your knees, and flex your toes toward your knees. Push your pelvis down toward the mat and relax forward into a fold.
Malasana
Malasana
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How To: Begin in a standing position and place your feet just outside of your hips distance, pivot your toes outward, bend your knees, and keep your chest lifted. Bring your elbows in between your thighs and hands together at your heart.
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Originally published on January 18, 2023
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Eva Marcille On Starring In 'Jason’s Lyric Live' & Being An Audacious Black Woman
Eva Marcille has taken her talents to the stage. The model-turned-actress is starring in her first play, Jason’s Lyric Live alongside Allen Payne, K. Michelle, Treach, and others.
The play, produced by Je’Caryous Johnson, is an adaptation of the film, which starred Allen Payne as Jason and Jada Pinkett Smith as Lyric. Allen reprised his role as Jason for the play and Eva plays Lyric.
While speaking to xoNecole, Eva shares that she’s a lot like the beloved 1994 character in many ways. “Lyric is so me. She's the odd flower. A flower nonetheless, but definitely not a peony,” she tells us.
“She's not the average flower you see presented, and so she reminds me of myself. I'm a sunflower, beautiful, but different. And what I loved about her character then, and even more so now, is that she was very sure of herself.
"Sure of what she wanted in life and okay to sacrifice her moments right now, to get what she knew she deserved later. And that is me. I'm not an instant gratification kind of a person. I am a long game. I'm not a sprinter, I'm a marathon.
America first fell in love with Eva when she graced our screens on cycle 3 of America’s Next Top Model in 2004, which she emerged as the winner. Since then, she's ventured into different avenues, from acting on various TV series like House of Payne to starring on Real Housewives of Atlanta.
Je-Caryous Johnson Entertainment
Eva praises her castmates and the play’s producer, Je’Caryous for her positive experience. “You know what? Je’Caryous fuels my audacity car daily, ‘cause I consider myself an extremely audacious woman, and I believe in what I know, even if no one else knows it, because God gave it to me. So I know what I know. That is who Je’Caryous is.”
But the mom of three isn’t the only one in the family who enjoys acting. Eva reveals her daughter Marley has also caught the acting bug.
“It is the most adorable thing you can ever see. She’s got a part in her school play. She's in her chorus, and she loves it,” she says. “I don't know if she loves it, because it's like, mommy does it, so maybe I should do it, but there is something about her.”
Overall, Eva hopes that her contribution to the role and the play as a whole serves as motivation for others to reach for the stars.
“I want them to walk out with hope. I want them to re-vision their dreams. Whatever they were. Whatever they are. To re-see them and then have that thing inside of them say, ‘You know what? I'm going to do that. Whatever dream you put on the back burner, go pick it up.
"Whatever dream you've accomplished, make a new dream, but continue to reach for the stars. Continue to reach for what is beyond what people say we can do, especially as [a] Black collective but especially as Black women. When it comes to us and who we are and what we accept and what we're worth, it's not about having seen it before. It's about knowing that I deserve it.”
This interview has been edited for length and clarity.
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Mother's Day is approaching, and if you're looking for a unique way to celebrate, why not surprise her with a mother-daughter trip? As we age, vacationing with our moms may become rare and precious. Therefore, Mother’s Day presents an excellent opportunity to reconnect and engage in meaningful conversations about our lives. There are numerous destinations that cater to both of your interests and foster bonding experiences. Explore our top five mother-daughter vacation spots below.
For the Foodies: Marriott Puerto Vallarta Resort & Spa
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There's no better way to bond than over a shared meal and Marriott Puerto Vallarta Resort & Spa offers an unparalleled dining experience for a mother-daughter trip. The resort boasts Jalisco style ceviche making classes, a Japanese teppanyaki house right on the beach, and it recently launched ‘Las Recetas de la Abuela’ (Grandma’s Recipes.)
Las Recetas de la Abuela is a private dining experience where guests can enjoy the Executive Chef's abuela’s recipes and the heartfelt stories behind them.
For The Music Lovers: Grand Universe Lucca / La Residenza
Music is known for bringing people together and that's why Grand Universe Lucca is a great stay for music-loving mother and daughter. Lucca, steeped in classical music and opera heritage, offers a unique experience for music enthusiasts. During your stay, immerse yourself in the hotel’s Symphony Lounge, where the resident composer creates a personalized musical prelude, drawing inspiration from your personalities and life stories.
Additionally, don’t miss the city’s renowned Lucca Summer Festival, where world-class artists grace the stage each year, showcasing their talents to the local community.
For the Wellness Enthusiasts: Ocean Edge Resort & Golf Club
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Wellness is crucial regardless of age, so why not bond over it? Ocean Edge Resort & Golf Club announced its Mother's Day Restorative Yoga Retreat, an exclusive opportunity for mothers and daughters to unwind and rejuvenate together. Immerse yourselves in the tranquility of vinyasa, restorative yoga, breathwork, sound baths, and soothing massages.
Located in Cape Cod, MA, this resort offers a serene escape, just a stone’s throw away from the breathtaking beach and conveniently located near bike trails. For the active duo, these trails provide perfect avenues for exhilarating bike rides and leisurely beach walks. Alternatively, if relaxation is your preference, indulge in a day of pampering at the resort’s renowned spa.
For the Cowgirls: The Rusty Parrot Lodge & Spa
Get your boots on the ground and visit Rusty Parrot Lodge & Spa in Jackson Hole, WY. This resort is situated near two national parks that give picturesque views of the mountains and offers a range of activities, including their critically acclaimed spa.
After you and your mom complete your hydrating facials and restorative massages, head to Wild Sage Restaurant, where you two can indulge in local and seasonal dishes. Lastly, to complete your cowgirl experience, end the night at the iconic Million Dollar Cowboy Bar.
For the Shopaholics: Bellevue, WA
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The girls love to shop and if you and your mom love to tear the mall down, then try planning a mother-daughter trip at the shopping capital of the Pacific Northwest. Bellevue, Washington has a variety of shopping experiences from luxury goods like Gucci and Hermès to local speciality boutiques.
While you’re on your shopping spree, don’t forget to take a break and admire the breathtaking views of the mountains. After a day of shopping, treat yourselves to a delicious meal at Ascend Prime Steak & Sushi and Oprah’s favorite chocolate store, Fran’s to indulge in some sweet treats.
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