Try these poses to stretch out your hips and open it up! Remember to go until you feel a gentle stretch, but you should not feel pain. If you do, stop and take it easy.
Start out in a lunge, with front knee stacked over front ankle. Bring the back knee down and let it rest on the mat, padding it if you need to. Gently send hips forward – your knee may come forward over your front ankle. Rest fingertips down on your mat or on blocks, and gently find movement in the hips, feeling the stretch. Repeat on both sides.
Warriors 1 & 2
Warrior 1: From low lunge, curl the back toes under and press the knee up into a full lunge. Plant the back heel down, creating a 45 degree angle with the back toes. Hips are square to the front, and reach your arms up with strength. Engage the core and hold for 5 breaths. Repeat on the other side.
Warrior 2: Keep the feet planted exactly where they are, and turn hips open to the side. Arms extend outward like your hands are being pulled in opposite directions, and gaze is over the front middle finger. Hold for 5 breaths and then repeat on the other side.
Begin in Downward-facing dog, and bring the right knee forward towards the right wrist, and right ankle moves toward left wrist. Keeping your hips square and supported with a block if necessary, relax your upper body down towards your forearms or resting completely on the ground. Hold for 1-2 minutes, and repeat on the other side.
Find a seated position, with your hips on blocks if needed. Lengthen your spine up nice and tall, and relax your shoulder blades down your back. The soles of the feet come together and knees spread apart, feeling the stretch in the inner hips. You can always grab the edges of your feet and gently bring the feet closer to your body to deepen the stretch. Hold for 1-5 minutes.
Lie on your back and bring the soles of the feet up towards the ceiling. Bend the knees in towards the shoulders and reach up and grab the outside of the feet. Guide the knees in towards the body, while keeping the low back stamped onto the ground. If you like, you can roll side to side giving your low back some love. Stay for as long as feels comfortable.