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Category - Hip Opener

There are 3 different types of hip openers—hip flexor and quad, groin and adductor and outer hip, TFL and glutes stretches. You should aim to incorporate all of them into your training program.

Dancer is a challenging balancing posture.
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Dancer

Dancer is an advanced balancing, hip opener that stretches the quads, hip flexors, abs, chest and shoulders and improves stability in the hips.

Dead Pigeon is an all-star pose for athletes.
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Dead Pigeon

Dead Pigeon or Figure Four stretches the glutes, TFL, piriformis and external hip rotators and can help to alleviate lower back pain.

Eagle is an advanced balance pose with internal hip rotation.
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Eagle

Eagle is an advanced balancing pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.

Easy Seat is a great posture for meditation and breathing techniques.
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Easy Seat

Sitting cross-legged (Easy Seat) opens up the hips, stretches the ankles, knees, hamstrings and groin and improves posture.

Extended Side Angle opens up the hips and stretches the obliques.
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Extended Side Angle

Extended Side Angle strengthens the knees, quads and hips, opens up the hips, stretches the side body and improves lung capacity.

Flying Locust is an advanced quad stretch.
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Flying Locust

Flying Locust is an advanced pose that improves spinal mobility and stretches the abs, hip flexors and quads. It's awkward, so take it easy.

Folded Butterfly opens up the hips.
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Folded Butterfly

Folded Butterfly stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.

Half Frog is a quad stretch.
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Half Frog

Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and increases spinal mobility.

Balancing Half Moon is an advanced balancing hip opener.
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Half Moon

Balancing Half Moon is an advanced posture that challenges your balance, strengthens and opens up the hips and develops focus.

Half-Reclining Hero stretches the quads and can help to alleviate lower back pain.
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Half-Reclining Hero

Half-Reclining Hero pose is a quad stretch that stretches the feet, ankles, knees and hip flexors and can help to alleviate lower back pain.

Half-Twisted Lizard (or Low Lunge Quad Stretch) opens up the hips.
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Half-Twisted Lizard

Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and can help to alleviate lower back pain.

Happy Baby is a restorative pose that opens up the hips.
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Happy Baby

Happy Baby stretches the glutes, groin and hamstrings, relaxes the body, quiets the mind and can help to alleviate lower back pain.

Head-To-Knee pose stretches the calves, hamstrings and lower back.
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Head-To-Knee

Head-To-Knee pose stretches the ankles, calves, hamstrings, groin and lower back and opens up the hips. A strap can be useful in this pose.

Hero pose is a great pose for meditation and pranayama.
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Hero

Hero pose stretches the feet, ankles, knees and quads—the superficial front line and is one of the only poses that internally rotates the hips.

High Lunge opens up the hips and can help to alleviate lower back pain.
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High Lunge

High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips and can help to alleviate knee and lower back pain.

Lizard pose opens up the hips and can help to alleviate lower back pain.
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Lizard

Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin and can help to alleviate lower back pain.

Low Lunge stretches the hip flexors.
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Low Lunge

Low Lunge is crucial for athletes, to stretch the hip flexors and act as a postural counterpose. Practice this pose after every workout.

One-Handed Tiger is a balancing backbend.
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One-Handed Tiger

One-Handed Tiger challenges your balance, stretches the quads, hip flexors and shoulders and improves spinal mobility.

Pigeon is a key hip opener for athletes.
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Pigeon

Pigeon pose is a key hip opener for athletes that stretches the hip flexors, TFL and glutes and can help to alleviate lower back pain.

Reclining Butterfly opens up the hips.
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Reclining Butterfly

Reclining Butterfly is a restorative hip opener that stretches the groin and adductors and releases tension at the lower back.

Reverse Warrior is a side-bending standing pose.
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Reverse Warrior

Reverse Warrior is a tricky pose that strengthens the quads and hips and stretches the side of the body as well as the calves and hamstrings.

Revolved Half Moon is an advanced balancing pose.
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Revolved Half Moon

Revolved Half Moon is an advanced pose that stretches the calves and hamstrings, improves spinal mobility and challenges your balance.

Revolved Side Angle is a fantastic advanced twist.
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Revolved Side Angle

Revolved Side Angle is an advanced twisting hip opener that improves spinal mobility and stretches the ankles, calves and hamstrings.

Revolved Triangle is an advanced twist.
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Revolved Triangle

Revolved Triangle is an advanced twisting pose that improves spinal mobility and stretches the calves, hamstrings, t-spine and chest.

Runners Lunge is a great hip flexor stretch.
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Runners Lunge

Runners Lunge strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.

Seated Sidebend can help to alleviate neck pain.
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Seated Sidebend

Seated Sidebend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.

Seated Spinal Twist is a great TFL stretch.
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Seated Spinal Twist

Seated Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and increases spinal mobility.

Seated Twist reduces stiffness in the neck and shoulders.
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Seated Twist

Seated Twist is a gentle spinal twist that opens up the hips and stretches the chest, shoulders, upper and lower back. It's great for your posture.

Side Lunge stretches the groin, calves and hamstrings.
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Side Lunge

Side Lunge is a great pose for athletes to stretch the groin, calves and hamstrings, loosen up the hips and increase foot and ankle mobility.

Silver Surfer opens up the hips and shoulders.
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Silver Surfer

Silver Surfer is a great pose to open up and strengthen the hips, stretch the backs of the legs and open up the chest and shoulders.

Tree pose is a on-legged balancing pose.
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Tree

Tree pose is a hip-opening balance pose that improves proprioception, coordination, posture and focus and strengthens the hips.

Warrior 1 is a classic yoga pose and groin stretch.
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Warrior 1

Warrior 1 is a classic hip opener that stretches the ankles, calves, hamstrings, groin and shoulders and strengthens the quads and hips.

Warrior 2 is a classic standing pose that opens up the hips.
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Warrior 2

Warrior 2 is a classic yoga pose that opens up and strengthens the hips and stretches the ankles, calves, hamstrings and groin.

Wheel is an advanced backbend.
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Wheel

Wheel is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.

Wind-Relieving pose can help to alleviate lower back pain.
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Wind-Relieving

Wind-Relieving pose is crucial for athletes to release tension at the lower back and stretch the hip flexors—especially after a workout.

Yoga Squat opens up the hips.
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Yoga Squat

Yoga Squat is a great hip opener that stretches the groin and glutes and builds strength and flexibility in the feet and ankles.