6 Yoga Hip Openers for Beginners

6 Yoga Hip Openers for Beginners


Yoga is a holistic practice that has gained recognition over the last few years due to its numerous health advantages. One of the key components of yoga is the focus on hip openers, which are designed to stretch and release tension in the hips, lower back, and groin.

In this blog, we will explore some of the best yoga hip openers for beginners, including their benefits, how to perform them, and tips for getting the most out of each pose. Whether you're looking to improve your flexibility, reduce stress, or simply incorporate a new aspect of yoga into your practice, these hip openers are a great place to start.


Why Are Hip-Opening Exercises Important?


Yoga hip-opening exercises can have a profound impact on both the physical and mental health of an individual. Some of the key benefits of these exercises include:


1) Improves Flexibility


man sitting touching toes stretching

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Practicing hip openers in yoga can help to increase mobility and flexibility in the hips, reducing tightness and stiffness. This increased flexibility can have a positive impact on movement and overall physical comfort.


2) Reduces Pain


young woman touching her back

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Tight hips can lead to lower back pain and discomfort in other areas of the body. By regularly practicing hip openers, individuals can reduce this pain and maintain a healthy spinal column.


3) Better Posture


woman in beginning stance

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Poor posture can cause discomfort and can lead to chronic problems if left untreated. Hip openers can help to correct imbalances and promote proper alignment in the hips, pelvis, and lower back. This can lead to improved posture.


4) Improves Digestion


woman having painful stomach

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Hip openers can help to improve digestion by massaging and stimulating the abdominal organs. This can be particularly helpful for those who suffer from digestive discomfort or issues.


Hip Opening Yoga Poses for Beginners


Are you searching for beginner-friendly hip-opening yoga poses? Check out these 6 poses below:


1) Child's Pose


woman doing child's pose

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The child's pose is a gentle and restorative pose that can help to stretch tight hip flexors and lower back muscles. 

To practice this pose, start on all fours, then move your hips back towards your heels while reaching your arms forward. Maintain this pose for a few seconds, then relax.


2) Pigeon Pose


woman doing pigeon pose

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The pigeon pose is a deep hip opener that can help to release tension in the hips. 

To practice this pose, start in a downward-facing dog, then bring your right knee towards your right hand and extend your left leg behind you. Maintain this pose for a few seconds, then switch sides.


3) Lizard Pose


woman doing lizard pose

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Lizard pose is a dynamic hip opener that can help to increase mobility. 

To practice this pose, start in a downward-facing dog, then bring your left ankle to the outside of your left hand. If your back knee needs extra support, you can rest it on the floor. Maintain this pose for a few seconds, then switch sides.


4) Low Lunge


woman doing low lunge pose

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Low lunge is a gentle hip opener that can help to stretch the hip muscles and the front of the thigh. 

To practice this pose, step forward into a lunge position with your right foot in front and left knee bent. To deepen the stretch, try bending the back leg and bringing the heel closer to the hips while holding onto it with the opposite hand. Maintain this pose for a few seconds, then switch sides.


5) Happy Baby Pose


woman doing happy baby pose

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The happy baby pose is a playful and restorative pose that can help to release tension in the hip flexor. 

To practice this pose, lie on your back and draw your knees towards your chest. Hold onto the outside of your feet with your hands, then gently rock back and forth.


6) Modified Ankle to Knee Pose


woman doing modified ankle-to-knee pose
Credit: DOYOU


The modified ankle-to-knee pose is a beginner-friendly hip opener that can be easily modified to suit individual needs and abilities. This pose helps to stretch the hips, groin, and inner thighs, promoting increased flexibility and reducing tightness.

To practice this pose, sit up straight with your knees bent and feet on the floor. Release the right knee to the side and raise your right ankle over your left knee. Feel the stretch at the outside of your right hip as you slowly move your left foot toward your hips. Maintain this pose for a few seconds, then switch sides.


Tips for Performing Yoga Hip Openers as a Beginner


Yoga hip openers offer many benefits, but as a beginner, it's crucial to approach them with caution to guarantee a safe and effective practice. 

Here are some tips and best practices to ensure a safe and productive session:


1) Warm-Up First


woman warming up with hands up

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It's important to warm up before practicing hip openers to avoid injury and help your body feel more open and receptive. Incorporate a few minutes of warm-up movements such as gentle stretching before diving into hip openers.


2) Start Slow


woman standing on yoga mat

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When first starting, it's important to take things slow and ease into hip openers. Begin with gentler, more restorative poses and work your way up to more challenging hip openers as your body becomes more accustomed to the practice.


3) Use Props


yoga blocks, blankets, and straps

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Props such as blocks, blankets, and straps can be extremely helpful in supporting the body during hip openers and making them more accessible for beginners. Use props as needed to help you feel comfortable and stable in each pose.


4) Focus on Your Breathing


woman meditating

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Breathing is an integral part of yoga, and focusing on your breath can help to reduce stress and anxiety during hip openers. As you deepen each stance, take long, calm breaths in and out to help you relax.




Yoga hip openers can be a powerful tool for addressing various concerns, including back pain, hip pain, and limited mobility. However, for beginners, performing these exercises can be challenging and may require additional support to ensure proper form and alignment. This is where Acupoint yoga straps come in.

Acupoint yoga straps are designed to provide stability during yoga poses, making it easier for beginners to safely perform hip openers. The straps help to extend the reach and deepen the stretch, allowing for a more intense workout without putting excessive stress on the muscles or joints.

Whether you are looking to improve flexibility or simply enhance your overall well-being, Acupoint yoga straps can help you achieve your goals safely and effectively.

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