Your hips and thighs need these yoga hip openers

Maybe you haven`t noticed it before, but you spend most of your time sitting. Whether you are at work or watch TV, text someone or even train, your pose is the same. The lack of activity can lead to your hips` weakness.

Don`t do hard workouts if you haven`t trained for ages as it can damage your muscles. To begin with you should try stretching. It will tone your muscles and that`s simple enough for beginners.



If you tend to run regularly, weak hips can be quite painful. We gather 6 yoga stretches for you to relax and strenghten your hips.

1. Child’s Pose

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1. Get down on your hands and knees.

2. Sit on your heels, separate the knees, lay your torso down and stretch your arms in front of you.

3. Rest your forehead on the mat and relax for 30 seconds to 1 minute.

2. Downward Dog

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1. Start in plank pose with your shoulders on top of your wrists and your heels on top of the balls of your feet.

2. Without moving your hands or your feet, lift your hips up and back.

3. Stay in downward facing dog pose for 1 to 3 minutes.



3. LIZARD POSE

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1. Start in downward dog pose and step your left foot forward between your hands and slightly to the left.

2. Lower your hips, walk your hands forward and come down onto your forearms.

3. Stay in lizard pose for 30 seconds and then repeat with the opposite leg.

4. EYE OF THE NEEDLE POSE

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1. Lie on your back and bend both knees.

2. Cross your left leg over the right, clasp both hands around the back of your right leg’s thigh and bring the right knee toward the chest.

3. Stay in eye of the needle pose for 30 seconds, then reverse leg positions and repeat.

5. QUAD STRETCH

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1. Stand up tall and shift your weight to the right leg.

2. Lift your left foot and grasp it with your left hand.

3. Pull the left foot toward your butt until you feel the stretch in your quads.

4. Hold the stretch for 30 seconds and repeat with the right leg.

6. SUPINE SPINAL TWIST POSE

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1. Lie on your back, bend your knees, rotate your hips to the left, extend your left leg, and cross your right knee over to the left side.

2. Extend your right arm out to the side and rest your left hand on your right knee.

3. Turn your head to the right and hold the pose for 30 seconds to 1 minute.

4. Exhale as you release the pose, and repeat on the opposite side.