In my opinion, these are 5 of the greatest hip openers. They are fantastic because you can practise them all on your back and therefore hold them for 90 seconds or more and because, in combination, they have you covered from every angle.
We stretch the hip flexors, groin, glutes, piriformis, TFL and external hip rotators as well as the calves and hamstrings. These poses also help to realign the pelvis and alleviate lower back pain.
The key is to hold each of the poses for 5-10 long, slow breaths—extending the length of your exhalations and breathing in and out of your nose, if you can. Bring your attention to the area you where experience the most tension and breathe into that spot.
The only real wrong way to do these poses is if you rush them or allow your mind to wander. They should feel great and keep you back pain free if you practice them at least a couple of times a week and every day if you like.
The more you can relax into them the better.
Download this QuickGuide to your phone to keep as a reference.
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