Yoga for Tight Hips & Groins
Why is it important to practice yoga if you have tight hips? If you’re reading this article, chances are you’re experiencing tightness in your hips and groins (otherwise you probably wouldn’t be reading this). Having tight hips is a common thing majority of people experience. This is especially common among those who sit a lot throughout the day (office jobs, traffic, school). Having tight hips can often lead to many other bodily problems, and therefore should be regarded with importance.
How Tight Hips Cause Problems
If your hips are tight and weak, it can cause pain not just in your hips, but also in your knees and back. If the muscles in your hip flexors and gluteus maximus are weak, this too can cause issues with your posture and cause pain. Having tight hips then can cause pain, injuries and discomfort, and for this reason should be something we aim to work on stretching on a regular basis.
5 Best Yoga Poses for Tight Hips & Groins
1. Reverse Warrior (Viparita Virabhadrasana)
How to Get into this Pose:
- Start in mountain pose. Step your left leg back into Warrior 2 stance.
- Keep your front (right) foot facing forward, and your back (left) foot parallel to the back of your mat.
- Keep your front knee aligning with your ankle at a 90 degree angle.
- Extend your arms out (into warrior 2 position).
- Take a deep inhale, flip your palms up and reach back.
- As your exhale, bring your left palm on your left leg, and keep reaching your right palm over your head.
- Relax your shoulders away from the ears and engage your core.
- Stay here for 6-8 deep breaths through the nose, and slowly return back to center (into warrior 2 position).
- From warrior 2, step back into mountain pose to the front of your mat, and repeat the same steps on the opposite side.
Modifications:
- If balance is off, stand against the wall and use it as your support for when you are reaching backwards
- Keep your left hand on your hip, instead of your leg if you are unable to reach your hand down
Benefits of this Pose:
- Stretches the hips, quads and groins
- Stretches the chest, arms and shoulders
- Improves balance and core strength
- Helps with spinal mobility
- Strengthens the legs and stretches side body
2. Wide Legged Forward Fold (Prasarita Padottanasana)
How to Get into this Pose:
- Start in mountain pose.
- Step your left leg back, and rotate your chest to the long side of your mat.
- Slightly curve your toes inwards to face each other. Keep a slight bend in the knees.
- Bring your hands to your hips. Take a deep inhale and lengthen, and on your exhale, begin to lower your chest down towards the ground.
- Keep your back straight and tall, and drop your hands on the floor (aligning them with your feet).
- Bring the crown of your head to lightly touch the ground, if possible.
- Stay here for 8-10 deep breaths through the nose, using your inhale to lengthen through the back, and exhale to go deeper into the pose.
- To come out, slowly bring your hands on your hips and rise up while keeping your back flat.
- Once you're up, bring your feet closer to one another and step back to the front of your mat into mountain pose.
Modifications:
- Open your legs wider, if you are experiencing acute tension in your lower back and hips.
- Place a block in front of you, and rest your forehead on top of the block.
- Bring two blocks in front, and rest your hand on top, if you are having trouble reaching the ground with your hands.
- Keep your hands on your hips and simply bend forward (it’s okay if your head isn’t touching the ground).
Benefits of this Pose:
- Stretches your hips, thighs and groins
- Can help with relieving stress, anxiety, and mild depression
- Relieves back pains
- Helps with neck and shoulder tension
- Improves digestion
3. Side Lunge Pose (Skandasana)
How to Get into this Pose:
- Start in table top position.
- Bring your right leg forward into your low lunge. Bring your hands on the left side of your body, and rotate your body towards the left.
- Keep your hand on the floor, and bring your front foot (right) to be parallel with the front of your mat.
- Ensure your left heel is on the floor, with the toes facing upward.
- Bring your hands to heart center and keep the back straight and chest elevated.
- Relax the shoulders away from the ears and keep your gaze forward in front of you.
- Stay here for 8-10 breaths, and then move to the opposite side.
Modifications:
- Keep your hands on the ground in front of you for extra support
- Bring a block under your hips and rest your hips on top
- Roll up a blanket and place it under your heel (if it is unable to reach the ground).
Benefits of this Pose:
- Stretches the hips, groins, hamstrings, and thighs
- Improves balance and strengthens core
- Strengthens the back muscles and stretches the chest and shoulders
4. Lizard Pose (Utthan Pristhasana)
How to Get into this Pose:
- Start in table top position
- Step your left foot forward into low lunge (keeping your right knee on the mat)
- Bring your left arm on the inside of your left leg, and heel-toe your foot to the outer edge of your mat (left side of the mat)
- Lower your forearms on the mat (check modifications if this is not accessible for you)
- Curl the right toes and lift the knee of the mat (check modifications if unable to)
- Keep your knee facing forward, or slightly rotate it outward for a deeper stretch.
- Stay in this position for 8-10 deep breaths through the nose.
- To come out, press into your palms first. Walk your leg back to center, and return to your table top position. Feel free to sway your hips from side to side to relieve any further tension.
- Repeat the same steps on the opposite side.
Modifications:
- Keep your hands pressing into the floor and stay there (instead of lowering onto your forearms).
- Place two blocks (or a bolster) under your forearms for extra elevation, and rest them on top.
- Keep your back knee on the ground if you are unable to lift it
Benefits of this Pose:
- Stretches the hips, groins, thighs and hip flexors
- Relieves tension from shoulders, chest and neck
- Strengthens the inner thigh muscles
- Helps to relieve tension and stress
5. Yogi Squat (Malasana)
How to get into this Pose:
- Start in a standing position with your feet hip distance apart.
- Walk your feet mat distance apart, and lower your hips as low as you can. Make sure your toes are pointing slightly out.
- Bring your palms to heart center and use your elbows to open up the knees wider.
- Keep your back straight, gaze forward and shoulders relaxing away from the ears.
- Stay here for a 10-15 deep breaths, sinking the hips lower with each breath.
Modifications:
- If your hips are not as flexible, feel free to place a block under your hips and let your hips rest on top of the block.
Benefits of the Pose:
- Stretches the thighs, groin, hips, ankles and torso
- Increases circulation and blood flow
- Improves balance, concentration, and focus
- Promotes better digestion as it improves the function of the colon
- Tones abdominal muscles, and opens the chest, shoulders and arms
To Conclude
Yoga is a wonderful way to work on opening up tight hips. As mentioned above, it’s important to work on hip mobility and flexibility, to avoid pain and bodily problems. If you are interested to read another article about tight hips, be sure to check out our other article regarding this topic.
Lastly, if you prefer to practice along a guided yoga video for tight hips, click on the link below:
I hope you find this article helpful! If you have any further questions, please feel free to leave in a comment below!
Kind Wishes,
Yana Thompson