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13 Yoga Poses for Tight Hips SELF

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3 minutes, 33 seconds

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yoga

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poses

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Demoing the moves is Devon Stewart, a yoga instructor and sexual and reproductive health doula based in Harlem. As always, be sure to talk with your doctor before starting a new fitness routine, and if you feel any sort of pain doing these moves, stop doing them and consult a professional. If you feel you can go deeper, fold your body forward over your thighs and reach your arms out in front of you, pressing your palms into the mat.

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    To help you do just that, Conicella suggests incorporating the yoga poses below into your routine. How often you do them depends on what your body's feeling—so feel free to do a few whenever your tight hips could use some loosening up, or do a few after every workout as part of your cool-down. Just make sure to pick some that both stretch and strengthen these important areas—that's your best bet for improving tight hips overall. Demoing the moves is Devon Stewart, a yoga instructor and sexual and reproductive health doula based in Harlem. As always, be sure to talk with your doctor before starting a new fitness routine, and if you feel any sort of pain doing these moves, stop doing them and consult a professional. High crescent Lunge/ Utthita Ashwa SanchalanasanaTake a big step forward with your left foot to start in a staggered stance, with your feet almost mat-length apart. Bend your front knee and keep your back leg straight and heel lifted off the floor. Try to bend your front leg so that your thigh is parallel to the floor. Square your hips toward the front. Extend your arms toward the ceiling on either side of your head and stretch up as you also press into the mat and feel the stretch in your hips. Hold for at least 5 breaths and then repeat on the other side. Quick note: different instructors may have slightly different interpretations of lunge variations. While some may call this Crescent Lunge, others may simply call it High Lunge, which can also mean a similar pose where the hands are placed on the mat on either side of the front leg. Lizard Pose/Utthan Pristhasana From a low lunge, walk your left foot out wide to the edge of your mat. Place both your hands on the floor on the inside of your left foot. You can hold there if that's enough of a stretch for you. If you're looking for a deeper stretch, you can place your forearms on the floor. For an even deeper stretch (pictured above) roll onto the outer edge of your left foot, letting your knee open away from your body. Keep your right hand on the floor for support, and use the left to gently press your left knee away from your body. Hold for at least 5 breaths and then repeat on the other side. This is a variation on Lizard pose that stretches the outer hip (adductor) muscles, including the gluteus medius. Cow Face Pose/Gomukhasana From all fours (tabletop position), cross your right knee in front of your left knee, so your knees are in one line. Widen your knees so that you can sit your hips down on the mat in between your feet. If one of your hips is higher than the other, sit on a block or a blanket. You can remain sitting upright if that's enough of a stretch for your hips. If you feel you can go deeper, fold your body forward over your thighs and reach your arms out in front of you, pressing your palms into the mat. If you do fold forward, you may want to rest your forehead on a block in front of your knees. Hold for at least 5 breaths and then repeat on the other side. Stretches the outer hip (abductor) muscles, including the gluteus medius. Triangle/TrikonasanaTake a big step forward with your left foot to start in a staggered stance, with your feet almost mat-length apart. Extend your arms so that they are parallel to the floor. Bend your left knee so that it's at or near a 90-degree angle , your thigh parallel to the floor, while keeping the right leg straight. Point your left toes forward and turn your right foot out to the right so that it's perpendicular to your left foot. Your left heel should be in line with the arch of your right foot. At the same time, twist your torso to the right so that your left hip is facing toward the front of the room and your right hip is facing toward the back. Your left arm and your head should both be pointing forward and your right arm should be pointing back.
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    13 Yoga Poses for Tight Hips SELF
    Source: https://upload.wikimedia.org/wikipedia/commons/thumb/6/65/Pratica_yoga.jpg/185px-Pratica_yoga.jpg

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