Hip Opening Asanas
Struggling with Stiff Hip Joints?
The problem which people are facing is stiff hip joints.
Many people can’t sit on the floor properly — their legs are up, and they face difficulties in various activities that once felt easy.
These hip joints are very tight, both in men and women.
Gentle Hip Movements in Daily Life
Let’s try something to open up the joints.
While sitting on a chair, try putting one leg up and gently move your knee, then do the same with the other leg.
If you’re standing, it’s better to walk rather than stand still for too long.
These movements help with hip opening and relieve pressure, even supporting kidney function and reducing dialysis-related issues.
Trikonasana (Triangle Pose)
From the list of asanas, the first one is Trikonasana:
1. Keep your feet three feet apart.
2. Expand your arms and start bending sideways.
3. Try to touch your toe with one hand and look up.
4. Make sure the weight of both legs stays centered.
5. Don’t twist your side while bending.
6. Slowly come up and relax, then repeat on the other side.
This movement is essential in opening the hip joints.
Malasana (Squat Pose)
Now, do Malasana:
- Keep both legs apart, join your hands, and try sitting down.
- Elbows should be inside, feet outside.
- Sit in a relaxed way, putting your body’s weight downward.
- Slowly get up and repeat.
- Sit again, arms together, elbows inside pushing the legs out.
- Stay for 15 seconds, and come up.
Gomukhasana (Cow Face Pose)
Let’s do Gomukhasana next:
1. Stretch your legs in sitting position.
2. Fold one leg around the hip, the other above it.
3. The arm on the same side as the top leg goes up and reaches behind.
4. The other arm goes back to hold the fingers together.
5. Stay in this position — a strong upward pull helps in hip flexibility.
6. Release, and repeat with the opposite leg and arm.
Bhadrasana (Gracious Pose)
Move to Bhadrasana:
- Sit with your legs close to your body in Namaste position.
- Hold your ankles, then bend forward.
- Try touching your head to the ground.
- Inhale as you come up, exhale as you bend.
- Feel the pull in the hips, and repeat.
Kapotasana (Pigeon Pose)
Finally, perform Kapotasana:
1. Sit and fold one leg in front, stretch the other behind.
2. Keep toes outside, arms by your side.
3. Use your arms for support and bend back.
4. Lift your head as far as possible, stomach pulled up.
5. Stay for 6 seconds, then return.
6. Now switch legs, and repeat the stretch and bend.
This posture is very beneficial and should be practiced regularly.
FAQs About Hip Opening Asanas
Why are hip joints often stiff in people?
Ans. Because of limited movement, sitting long hours, and inactivity — both men and women experience tightness.
What is the benefit of practicing Trikonasana for hips?
Ans. It helps center the leg weight and improves flexibility by stretching the sides and hips.
How does Malasana help in hip joint mobility?
Ans. It allows elbows to push knees outward while sitting, encouraging a deep hip opening.
What makes Kapotasana effective for stiff hips?
Ans. This backward bending posture stretches the hip deeply and improves flexibility with each repetition.
Should these poses be done daily?
Ans. Yes, regular practice of these asanas helps open up the hip joints and supports better movement and flexibility.