Are your hips tight after a long week of sitting at your desk all day?

6 Yoga Stretches to Increase Hip Flexibility and Mobility

Stabilize your core muscles during each stretch!

* BOSU not required.

Downward Facing Dog

• Stretches the back of your legs and opens up your upper back.  
• Use a BOSU to help promote proper back alignment and positioning your heels firmly on the floor, which deepens the stretch in the back of your legs. 

Low Lunge Variation

• Stretches the hip flexors (front of thigh). Grasp your rear ankle to deepen the stretch in the quadriceps (front of thigh), chest, and shoulder.
• Use a BOSU if you have balance and knee issues. 

Revolved Side Angle Pose

• Stretches your lateral (outer) hip region and increases upper back mobility.
• Use the BOSU if you are not able to reach the floor, and to promote more efficient movement and balance. 

Pigeon

• Stretches your lateral (outer) hip region and hamstrings (back of thigh).
• Use a BOSU to neutrally position your pelvis, and if you experience chronically tight hips with limited flexibility.

Seated Forward Straddle

• Stretches the back of your legs and inner thigh region. 
• Use a BOSU if your hips are tight to promote hinging at your hips rather than rounding your spine. 

Butterfly

• Deeply stretches your inner thigh region; the wider your knees, the greater the stretch. 
• Use a BOSU if you have tight hips and upper back to prevent rounding your spine and elevating your legs.  Sitting on the BOSU’s elevated surface helps your inner thighs to open in a comfortable, non-invasive manner. 

Reference

Kovar, E. (2014). Yoga-inspired BOSU workout for tight hips. American Council on Exercise: Fitnovatives Blog. https://www.acefitness.org/blog/5106/yoga-inspired-bosu-workout-for-tight-hips/ Accessed on January 15, 2015.