If Your Hips Are Killing You, This Yoga Move Will Feel Heavenly
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Pretty much everyone could benefit from more stretching. And if you sit at a desk all day, do hip-tightening workouts (hello, runners!), or exercise a ton without consistent recovery work—this flow was made for you.
“Yoga Girl” Rachel Brathen’s favorite hip-opening sequence leads you straight into pigeon pose—a.k.a the most heavenly of all stretches. “It’s a great way to open up your hip and glute,” she says. “If you have any tightness in the hip area, this is a great way to take a few breaths and really linger in the space and really open up the hips.”
Break out your mat and master it with the video above and the flow description below.
onJan 30, 2019 at 9:41am PST
Start in a tabletop position with your hand and knees on your mat. Then get into a downward facing dog: Lift your hips up, and straighten your legs, so you form an upside down V-shape. Next, bring your right knee forward to the back of your right wrist. Let your left leg lie on the mat and let your back leg slide straight behind you on the mat as well.
“Depending on the tightness of the hip, you might want to bring the heel closer to your body to soften or wiggle the heel forward so you can come into a little more of a parallel space with the shin,” says Brathen.
Next, take a breath in and lift up from the chest. As you exhale, walk your hands out and rest on your forearms in front of your bent leg.
“Take a few breaths here to really get into the opening of the hip. Make sure you don’t feel any pain anywhere and that that front knee is feeling really solid,” she says.
onFeb 26, 2019 at 9:17am PST
Once you get a good stretch in that position, you can try folding forward even more and rest your head on the tops of your hands.
When you’re ready to move on to the other side, bring your palms back to the mat, tuck your back toes under, and press your way back to downward-facing dog. Move back into tabletop, and start the flow over to try pigeon pose on the other side.
This is a great exercise to add to any yoga practice, recovery time after a workout, or just after a long day of work.
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