HIP OPENERS

There are 3 different types of hip openers—hip flexor and quad stretches, groin and adductor stretches and outer hip, TFL and glutes stretches. You should aim to incorporate all three types into your training program. You will find a number of hip-opening sequences in the Flexibility series.

HIP FLEXOR STRETCHES

Bridge Pose
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Bridge Pose

Bridge pose improves spinal mobility, opens up the chest and hip flexors, strengthens the posterior chain and alleviates knee and lower back pain.

Camel Pose
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Camel Pose

Camel pose is an advanced backbend that improves spinal mobility, opens up the chest and stretches the abs and hip flexors.

Dancer Pose
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Dancer Pose

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

Flying Locust Pose
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Flying Locust Pose

Flying Locust pose is an advanced and awkward posture that improves spinal mobility and stretches the abs, hip flexors and quads.

Half Frog Pose
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Half Frog Pose

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

Half-Reclining Hero
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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)
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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.

High Lunge
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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
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Lizard Pose

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
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Low Lunge

Low Lunge is a crucial pose for athletes—to stretch the hip flexors, including the psoas. I recommend you practice it after every workout.

Runners Lunge
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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.

Wheel Pose
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Wheel Pose

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

GROIN AND ADDUCTOR STRETCHES

Easy Seat
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Easy Seat

Easy Seat (sitting cross-legged) opens up the hips, stretches the ankles, knees, hamstrings and groin and helps to improve posture.

Folded Butterfly Pose
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Folded Butterfly Pose

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

Happy Baby Pose
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Happy Baby Pose

Happy Baby pose is a restorative hip opener that relaxes the body, quiets the mind and can help to alleviate lower back pain.

Head-To-Knee Pose
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Head-To-Knee Pose

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.

Reverse Warrior
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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.

Side Lunge
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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 Strengthens The Hips
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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 the fronts of the shoulders.

Tree Pose
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Tree Pose

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

Warrior 1
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Warrior 1

Warrior 1 is a classic hip opener that improves hip, knee and ankle stability and mobility. It is most commonly practiced as part of Sun Salutation B.

Warrior 2
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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.

Wind-Relieving Pose
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Wind-Relieving Pose

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

Yoga Squat
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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.

GLUTES AND PIRIFORMIS STRETCHES

Dead Pigeon Pose
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Dead Pigeon Pose

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

Eagle Pose
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Eagle Pose

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

Pigeon Pose
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Pigeon Pose

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

Half Spinal Twist
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Half Spinal Twist

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

Reclining Spinal Twist
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Reclining Spinal Twist

Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.

Yoga Squat
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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.