Heartwarming Hip Openers

Updated: May 22, 2020

Find release through awareness and use of the hips.When hips are open, there is increased range of movement, better circulation, and more support for the muscles of the back and the spine. Our hips are typically areas where people hold a lot of unconscious tension and old emotions. Opening our hip flexors and stretching out your glutes will help release this tension and allow emotion to escape.

Supta Ardha Apanasana

  1. Begin by lying on your back, legs extended in front

  2. As you exhale, draw your left or right knee towards your chest. Clasp your hands around the knee. Keep your back flat on the mat, relaxing your shoulders

  3. Inhale lengthening your spine, exhale, draw your knee closer to the chest

  4. Tuck your chin towards your chest

  5. Hold for 5 to 10 breaths

  6. Exhale, release and extend your leg along the floor and rest

  7. Repeat on the other side

Crescent Lunge

  1. Step your right foot between your hands and gently lower your left knee down to the mat

  2. Activate your core as you inhale, lift your chest way from your thighs. Option to use blocks

  3. If it feels right for your knee and lower back. Inhale, reach your arms straight overhead and bend your front knee to a 90 degree angle

  4. Keep your back long on the mat and press your hips slightly forward

  5. Breathe and hold for 30 seconds. Switch sides


  1. Sit in Dandasana, then bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip

  2. Make sure your sit bones are evenly balanced on the ground

  3. Inhale and lengthen your spine

  4. Exhale and bring your chest towards the back

  5. Breathe and hold for 30 seconds. Switch sides

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