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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
Christa Janine/xoNecole
Half Pigeon Up
Christa Janine/xoNecole
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
Christa Janine/xoNecole
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
Christa Janine/xoNecole
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
Christa Janine/xoNecole
Prone Frog
Christa Janine/xoNecole
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
Christa Janine/xoNecole
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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Featured image by Christa Janine/xoNecole
Originally published on January 18, 2023