Hip Opening Yoga Poses, Benefits and Precautions

What are Hip Openers?

Hip openers are defined as a unique kind of yoga where the postures practised are entirely focusing on the muscles around the pelvis, thighs, glutes and the lower back as well. Hip openers are the popular form of yoga which helps in improving the overall flexibility and strengthening the core. They give a load of benefits for our body, mind and spirit. 

Due to long sitting hours, people get stressed and tension accumulates in those parts surrounding your hips. The only non-drug therapy to cure these kinds of pain are hip-opener yoga sequences. This sequence is filled with stretches that focus mainly on the hips and the surrounding parts. They include muscle groups like hip flexors, hamstrings and inner & outer thighs. These hip-openers are really challenging but loving as well. 

Benefits of Hip Openers

  1. Releases stress – Hip opener postures are filled with practices that involve stretching and strengthening of particular muscles. These muscles are directly connected with stress reduction. By flexing all these muscles, one can release stress from the body. 
  2. Supports lower back – Tight hips may cause strain in the lower back of the body and it needs immediate hip-opening therapy. When hips are opened, the movement is free and the circulation of blood will be flawless without any blockages. 
  3. Alignment – When your hips are tight, then the body may cause misalignment and lead to many problems. Hip-openers help us maintain the alignment of the body. 
  4. Expands Creativity – Hips are closely connected with the creativity centre and hip openers remain as a bridge in expanding our creative thought process. 

Hip Opener Yoga Sequence

Hip Openers includes three stages – warm-up, advanced poses flow and meditation


Sukhasana– Vinyasa flow is all about just flowing from one posture to another in a sequential way. Starting with Sukhasana, sit in a comfortable position keeping your tip of the thumb joined with the tip of the index finger. Back of the hands resting on the knees and sitting erect with stretching the spine and shoulders away from the ears, relaxed. Keeping your eyes closed and body rooted to the ground with an uplifted spine, observing each inhalation and exhalation. Perform this for a minute by chanting “OM”. 

Malasana– Spread your legs wide mat-width apart and extend your arms up to the ceiling thereby interlocking your fingers. With an inhalation, lengthen your waist and with an exhalation, squat down. Perform five breaths and move for Malasana. Squat down and bring your joint palms to the centre of the chest thereby pushing your knees out with your elbows. 

Advanced Yoga Postures

High Lunge Twist – Gently bring your right knee forward and bring your right elbow outside of your left thigh and twist. Perform the same on the other side with your left leg forward. Feel the burning in your thigh. 

Lizard Pose – Come onto your fours and bring your right leg outside of your palms thereby stretching your left leg back with toes tucked. Gently drop your forearms down and interlock your fingers. 

Three-Legged Downdog pose – come to the downward-facing dog posture and gently extend your right leg up to the ceiling and hold there. 

Ardha Ananda Balasana – Lie down on your back and bend your right knee. Grab the inner edge of your right foot with the right arm and straighten your left leg by pressing it down. Place your left arm over your left hip bone and try taking your right leg down close to the ground. 

Camel Pose – Stand on your knees and bring your big toes closer. Extend your arms and try grabbing your respective heels thereby pushing your hips forward. With an inhalation, bend back and breathe there. 

Setu Bandhasana – Lie down on your spine and bend your knees. Gently grab your ankles with your respective palm and lift your lower back.


Lie down on your spine and relax well in Savasana. Breathe there and observe each inhalation and exhalation keenly and notice there are any blockages. Breathe well and relax your body and mind as well. Let your body and mind feel boosted and energetic enough to run the day smoothly. Then move for Sukhasana and relax well by breathing and meditating. 

Precautions Taken While Practising Hip-Openers

  1. It is recommended not to perform hip openers if you have any injury in your hip or groin. 
  2. People with ankle or knee pain should avoid this practice.
  3. Always take gentle and synchronized movements in each posture
  4. Do not overstretch during the practice, if you’re feeling uncomfortable. 


This hip opener sequence is designed in a particular way to align, calm and connect with your body, mind and spirit. It also helps in achieving self-transformation. If you add this into your routine, you will notice the boost in your energy levels and improved well-being so easily. Happy yoga!

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