How to Open Tight Hips

How to open your hips while binge-watching Netflix. Because let's be real, we all love a good binge every now and again :)

Judgement free zone here…right?! My guilty pleasure right now is Heartland, that I’m watching with Amara. It is just the right level of cheesy, it satisfies my insatiable love of horses, and it is FILLED with strong female characters. What's not to love?!

And while I’m getting my Heartland on, I also love to stretch, and what I’m working on right now is opening up my hips. Because to be honest, my hips are always tight, and always need opening up.

Try these 6 hip opening exercises the next time you’re watching your favorite show….

Yoga squat (Malasana)

  • Squat with your feet as close together as possible. (Keep your heels on the floor if you can; otherwise, support them on a folded mat.)

  • Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and fit it snugly between your thighs.

  • Press your elbows against your inner knees, bringing your palms to together in prayer pose, and resist the knees into the elbows. This will help lengthen your front torso.

  • To go further, press your inner thighs against the sides of your torso. Reach your arms forward, then swing them out to the sides and notch your shins into your armpits. Press your finger tips to the floor, or reach around the outside of your ankles and clasp your back heels.

  • Hold the position for 30 seconds to 1 minute, then inhale, straighten the knees, and stand into uttanasana

Reclined twist (Supta Matsyendrasana)

  • Lie down on your back.

  • Bend your knees and put the soles of your feet on the floor with your knees pointing up toward the ceiling.

  • Press into your feet to lift your hips slightly off the floor and shift them about an inch to your right. This is an important step because it sets your hips up to stack one on top of the other when you move into the twist.

  • Exhale and draw your right knee into your chest and extend your left leg flat on the floor. Keep your left foot actively flexed throughout the pose. Inhale.

  • Exhale and cross your right knee over your midline to the floor on the left side of your body. Your right hip is now stacked on top of your left hip. You can hook your right foot behind your left knee if you like.

  • Open your right arm to the right, keeping it in line with your shoulders. Rest your left hand on your right knee or extend it to make a T shape with the arms. Turn your palms toward the ceiling.

  • Turn your head to the right, bringing your gaze over your shoulder to your right fingertips. You can skip this step if it doesn't feel good on your neck.