7 Hip Opening Yoga Poses Yoga Asanas for Tight Hips & Toning

Namaskar! If you’re looking for ways to tone and strengthen your broad hips, we have an exciting session lined up for you. We’ll be exploring Yoga for Tight Hips 7 Hip Opening Yoga Poses Yoga Asanas for Toning that will undoubtedly help. Let’s begin!

Malasana (Garland Pose):

This deep squat opens up your hips and tones the inner thighs. To get into Malasana, stand with your legs wider than your hips, toes slightly pointing outwards. Lower your body into a squat, keeping your back straight and your chest lifted. You can bring your palms together at your heart center to help with balance. Hold the pose for about 30 seconds, breathing normally.

Setu Bandhasana (Bridge Pose):

This pose lifts your hips off the ground, engaging and activating the glute muscles, essential for stabilizing the hips and supporting the lower back. To do Setu Bandhasana, lie on your back, bend your knees, and place your feet flat on the floor hip-width apart. Touch your fingertips to your heels if possible, with palms facing down. Inhale and lift your hips towards the ceiling, pressing down with your feet and palms. Hold this pose for some time, breathing deeply.

7 Hip Opening Yoga Poses
7 Hip Opening Yoga Poses

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Anjaneyasana (Low Lunge):

This lunge stance opens and stretches the hips, providing a gentle yet effective way to release tension and increase hip joint mobility. It helps create more space and freedom of movement in the hips. Step your right foot forward into a lunge position, ensuring your right knee is directly above the right ankle and your left knee rests on the floor. Inhale as you lift your arms up, lengthen your spine, and then exhale to sink deeper into the lunge. Hold this pose for about 30 seconds on each side.

Utkata Konasana (Goddess Pose):

To maintain balance and stability in this squat, engage your core muscles, providing support to the hips and lower back, promoting better posture and reducing the risk of strain and discomfort. Start in a wide-legged stance with your toes pointing outwards. Bend your knees and lower your body into a squat while keeping your spine straight. Bring your arms out parallel to the ground. Hold this pose for some time, feeling the burn in your hips.

Kapotasana (Pigeon Pose):

This pose targets the outer hip muscles, including the piriformis, strengthening and stretching these muscles for improved hip stability. To do Kapotasana, begin in a tabletop position, bring your right knee forward and place it behind your right wrist. Slide your left leg back and straighten it. Inhale as you lengthen your spine, and then exhale, slowly walking your hands forward. Hold this pose for about 30 seconds on each side.

Natarajasana (Dancer’s Pose):

Balancing on one leg in Natarajasana requires complete engagement of the hip muscles, including the glutes and hip abductors. Strengthening these muscles is essential for supporting the hips and maintaining stability. Start by standing tall, bend your right knee, and bring your foot up from behind. Reach your right hand back and grasp your right ankle. Inhale as you lift your left arm up, and as you exhale, lean forward slightly while extending your right leg behind you. Find your balance and hold for a few seconds before switching sides.

Shalabhasana (Locust Pose):

Shalabhasana helps strengthen the lower back muscles, providing support for individuals with broad hips. Lie on your belly with your arms by your sides, palms facing down. Exhale and lift your right leg up, and inhale as you bring it down. Repeat on the other side. Do this thrice on each side, holding your legs in the lifted position for a few seconds.

These are seven effective poses to tone and strengthen your broad hips. Remember to practice these asanas regularly, and you’ll notice improvements in no time. Yoga is a journey, and the process may be slow but sure. Enjoy the journey! Namaskar.

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