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6 Hip Opening Stretches for Beginners

Are you a beginner in search of some yoga poses?

These poses can help relieve tightness in the hip, and practicing them has numerous benefits.

Today we are going to explain 6 opening stretches for beginners.

You may have your reasons why you want your hip to be open, it may be to increase flexibility when you do splits, or maybe you want a loose hip to alleviate lower back pain or maybe to lose stiff hips from sitting down for a long period.

Our sedentary lifestyle can contribute to the development of tight hips; this is because we are always found of sitting.

We find ourselves sitting when we go to work in a car, bus or train, or at the office, or when we eat, or when we relax on the couch to enjoy the remaining hours of the day.

All these can make muscles in the hip become stiff or tight, and remain so a long while. This is not good for mobility, and all sort of aches and pains may occur in the process. 

Even a bit of soft hip opening stretches on a daily basis can help relieve some tension in the area. Below are 6 Hip Opening Stretches for Beginners.

6 Hip Opening Stretches for Beginners

1. Crescent Lunge


Crescent lunge is one of the best hip opening poses, and it is essential if you want to learn how to do the split.

Put efforts to keep your front leg bent at a 90-degree angle as much as possible.

You can place the foot of the outstretched leg flat on the ground or with your toes curled under as demonstrated in the video.

Sink further into this stretch position to open the hips.

For an extra stretch in the back and shoulders, you can point your hands towards the sky.

2. Pigeon Pose

(Eka Pada Rajakapotasana)

This pose is a one-legged variation of the King pose; it is more advanced. You can stretch the muscles that are in the front and outside the hips using the pigeon pose.

To start, bend your left knee in front of you while sliding your right leg straight out behind you. The aim is to be able to sit in this pose comfortably with the front leg bent completely at angle 90-degree.

To do this, your hip needs to be very flexible. However, do not worry if you cannot achieve this, you will as you practice more.

Place both hands on the ground in front of you or on any side of your knee and foot.  Make sure you push towards the floor gently to feel your back stretch as well as the front of your right hip.

To ensure the outside of your left hip is also stretched, make sure you lower your chest slowly towards the ground. Then, place your head on your hands in front of you or the floor.

Maintain this stretch for thirty seconds, repeat procedure on the other side.

3. Goddess Pose 

(Utkata Konasana)

Your hips, thighs, and butt can benefit from this pose.

To begin, place your feet 3.5-4 feet apart, and position your hands at the heart for balance. You can point your hands to the ceiling if you want to make the exercise more difficult.

Go down slowly, and make sure you bring your knees close to each other at angle 90-degree.

Make efforts to tuck your tailbone and push it forward. This will create pressure in your hip.

Maintain this position for thirty seconds. You may experience burning sensation in your quadriceps when you are done.

4. Garland Pose


This pose can open both the hips and ankles. You can practice the garland pose if you want your ankles to be more flexible to improve your Downward Dog.

With the palm of your hands touching each other at your heart position, bring yourself down to a squatting position.

Ensure your elbows are in close contact with the insides of your knees. Do not be troubled if your feet do not touch the floor completely. You will be able to do this when your ankle becomes more flexible.

To loosen the hips more, imagine that your palms are opposing magnets. Spread your knees further apart using your hands and elbows. You will notice how your hips stretch.

Maintain this position for thirty seconds or more if you can.

5. Full or Half Lotus Pose 


You can open the knees, hips, and ankles with lotus. You can start with the half lotus as a beginner.

To begin, place your tailbone flat on the ground and keep both feet in front of you cross-legged. After doing this, lift your left foot using your hands and place is to rest on your right thigh.

You may experience pressure in the knee, hip, and ankle of your left leg while in this position.

Hold this position for thirty seconds, you can release if the pressure or pain becomes severe. Repeat this pose using your other leg.

You could perform the full lotus if you did not experience any difficulty or strain while performing the half lotus.

Practicing the same position described above, while your right foot still rests on your left thigh, use your hands to place your left foot on your left thigh. After doing this, you will feel pressure in both knees, hips, and ankles.

Hold the position for thirty seconds or more as long as you are comfortable.

6. Bound Angle Pose

(Ardha Padmasana)

You can begin with this pose, it helps stretches the hips, thighs, and knees.

To begin, sit with your knees bent and ensure your feet’s bottom are touching each other in front of you. Attempt bringing your heels closer to your body as much as you can, then place your hands on your feet already in your front.

Ensure you back is not bent, keep it straight, then lean forward with your torso while breathing out.

Hold for thirty seconds, and as you lean forward, concentrate on pushing your knees towards the ground with the help of your quadriceps.


Have in mind this hip opening stretches for beginners requires you to maintain each position for thirty seconds before progressing to the next yoga pose.

Ensure you rest for a minute after completing all twelve poses.

Repeat the hip opening stretches for the second time, ensure you change sides on positions that target each side of your body. Take a break for one minute, and round up the yoga poses again for the last round.

You are free to perform any or all of the routines for more than thirty seconds as long as you are comfortable with it.

Do not forget that getting yourself on the mat is the most challenging part of practicing yoga.

We will love to hear from you in the comment section if you liked this article or have questions.

6 Hip Opening Stretches for Beginners

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