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IN: Yoga

6 Stretches Your Tight Hips Are Begging For

May 16, 2016 By Melanie 2 Comments

Suffering from tight hips?  I’m right there with you… and I definitely put the majority of the blame on my office job. I swear there’s nothing that makes my muscles feel tighter, worsens my posture, or sets me back several steps in the flexibility department, than sitting at a desk hunched over a computer all day long. This is mostly due to the fact that sitting for extended periods of time causes your hip flexors to shorten – which can lead to inflexibility, lower back pain, incorrect posture and limited mobility.

DSC05018

It’s seriously incredible how much your hip flexors effect the rest of your body, so it’s extra important to give them a little more attention and care. The following 6 stretches are some of my favorite yoga poses to help relieve tight hips after a long day in the office. If you’re someone who also sits for the majority of the day, whether it be at a desk, car or even on the couch, set aside 15 min each day to try these out and let me know if you feel a difference!

Pigeon Pose

This asana has always been one of my favorites and it provides such a yummy stretch for not only your hips, but also your thighs and groin. It’s an amazing stress reliever and it’s one of my go-to’s if I had a particularly rough day or if I have a lot on my mind.

DSC04962

There are several variations of this pose but the best one to ease into when your hips are extra tight like mine is the beginner version shown in the photo. Once you feel comfortable here, you can start to bring your front facing leg forward to be parallel with the mat while flexing the foot. This provides a deeper, more intense hip opening stretch.

  • From downward facing dog, bring your gaze in front of your hands and slowly bring the right knee towards your chest.
  • Drop the right knee down in between your hands on the mat and keep your left leg back. Straighten your back leg while pointing the toe and keeping the heel faced towards the ceiling.
  • Gently lower your bottom down towards the mat, keeping your hips squared and alternating between flexing and pointing the right foot.
  • Inhale and bring your upper body away from your legs, pushing strong through your fingertips, arms straight, tailbone down, chest expanded outwards.
  • Stay here for 10 full breaths before moving back into downward facing dog
  • Repeat on other side.

Crescent Lunge

I love this super dynamic standing pose because it engages all your muscles at once and it’s a great introduction to heart opening asanas. It effectively stretches the hips, groin, hamstrings, and also opens up the shoulders and chest. Sooo basically, if you only have time for one stretch definitely make it this one.

DSC04968

If you decide to incorporate a small backbend with this pose, be sure to keep your arms aligned with your ears instead of letting the neck drop back. All of us have flexy lower backs but any backbend in yoga should begin at the heart center, which requires your chest and shoulders to be flexible as well.

  • Beginning in downward facing dog, bring the right knee towards the chest and drop the foot firmly onto the mat.
  • Keeping your right knee directly above your right ankle, push down with both your left leg and right foot as you raise your torso up.
  • With both your front and back legs active, keep your hips squared (facing forward) while dropping down so your right thigh is parallel with the mat and your right knee is bent 90 degrees.
  • Tuck your tailbone, engage your abs and sweep your arms straight above your head.
  • Hold for 8 breaths.
  • Repeat on the other side.

Low Lunge

One of the key poses for split prep, low lunge is a great way to release tension in your hips as well as build balance and core awareness. I’m a huge fan because my hips always feel a million times better after holding this pose for several breaths on each side. It’s also a great base pose to work into any yoga flow and can easily be transitioned into more difficult asanas.

DSC04972

To engage all your muscles and add more focus to your practice, try lifting your arms straight above your head. For a more relaxed variation, you can chose to bring your hands together in front of your chest and close your eyes while you breathe through the pose.

  • From crescent lunge, drop the back leg down to the mat.
  • Lift your torso and raise your arms directly over your head, finger tips spread and arms in line with your ears.
  • Engage your abdomen and hold for 5 breaths, allowing your hips to sink deeper into the stretch.
  • Repeat on other side.

Lizard Pose 

When I first started practicing yoga several years ago, this was one of the poses I absolutely hated. My hips were so tight that I couldn’t bring my elbows all the way to the mat and I wouldn’t dare add a spinal twist in fear that my whole body would break. However, after my hips started to loosen a little more, I was finally able to find comfort in this challenging but wonderfully effective pose.

DSC04979

You can choose to bring your back leg down in a low lunge as shown or keep it lifted off the mat for more of a challenge. Similarly, feel free to keep both elbows on the mat while gazing straight ahead or add a lovely spinal twist while opening up the chest and extending your arms towards the sky.

  • Starting in downward facing dog, bring your right leg towards your chest dropping the foot in between your hands while dropping the left leg onto the mat.
  • Keep your left arm straight and place your right hand on your knee, opening up your hips outwards for a more intense stretch.
  • Hold for 3 breaths and slowly sink both elbows and forearms down onto the mat.
  • Hold for an additional 5 breaths and repeat on the other side.

Happy Baby Pose

Okay, so I know this stretch looks incredibly awkward but trust me – it’s an amazing stretch for those tight hips and feels wonderful at the end of a long yoga practice. And even if you’re not in the mood to practice a full yoga session or workout, you can always just do this on the floor of your living room while watching tv!

Happy Baby Pose

This pose is great for whenever your back is feeling a little achy or sore. Feel free to hold it for a minute or two, slowly breathing throughout while it works out all the kinks in your back, hips and hamstrings.

  • Start by laying on your back.
  • Exhaling, lift your knees towards your belly while keeping the hips flexed.
  • On your next inhale, grip both feet with your hands and spread your legs slightly wider than your torso while bringing your knees towards your armpits.
  • Bring your ankles above your knees so your calves are perpendicular to the floor. (You can tell my hips and hamstrings were extra tight today since I couldn’t comfortably align my ankles directly above my knees).
  • Hold for 30 seconds – 2 minutes.

Child’s Pose 

Similarly to Happy Baby Pose, child’s pose is a great way to relax after a strenuous workout. It’s a very gentle stretch so it’s one of my go-to’s when I’m super sore or want to rest in-between yoga poses. If you happen to have a workout buddy, friend or significant other, you can ask them to gently push down on your lower back as you’re in this pose for a deeper stretch.

DSC04986

You can either do this pose with your arms outstretched as pictured above, or you can tuck your arms near your body while resting your forehead on the ground.

  • Start in table-top position (on hands and knees, back parallel to the floor).
  • Separate your knees about hips width apart and sink your bottom towards your heels.
  • Keeping your back as straight as possible, stretch your arms out towards the front of your mat, palms facing down and fingers outstretched.
  • As you breathe keep lowering your back towards the floor, feeling a gentle stretch in the hip flexors.
  • Hold for 1-2 minutes.

And there you have it! 6 of my favorite hip opening asanas that are guaranteed to relieve tension, loosen tight hips and increase flexibility. Thanks so much for reading, I know this was a lengthy one! Please let me know if you’d like to continue to see more step-by-step tutorials on my blog. 😄

Have a lovely day!

hahandlips-cutout-small

*Please note that I am not a certified yoga instructor, and all tips provided are solely gained from my own personal practice. 

Filed Under: Yoga

Reader Interactions

Comments

  1. Jae Abshear says

    May 16, 2016 at 8:23 pm

    I am really impressed with your writing skills as well as with the layout on your weblog. Is this a paid theme or did you modify it yourself? Anyway keep up the excellent quality writing, it’s rare to see a great blog like this one these days..

    Reply
  2. trina michaels says

    July 6, 2016 at 7:58 am

    This is one awesome article.Really thank you!

    Reply

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Hi and welcome to Headstands & Heels! I’m Melanie — a Digital Strategist turned Wellness Entrepreneur, certified yoga instructor (RYT 200), dog mama, and content creator based in Denver. I hope to encourage others to follow their dreams and cultivate a healthy, balanced lifestyle filled with mindfulness and positivity. 💕 Send me a note at: mel@headstandsandheels.com

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This features the yummiest homemade banana bread syrup that you’re going to want to add to all of your matcha or coffee drinks! 

Banana bread syrup recipe:
✨ 2 ripe, mashed bananas
✨ 1 cup brown sugar
✨ 1 cup water 
✨ 2 tsp cinnamon
✨ 1 tsp vanilla 
✨ sprinkle of salt & nutmeg 

Simmer on stovetop for 10 minutes, mixing occasionally. Strain over jar and store in fridge

To make the banana bread matcha latte all you need are:

✨ 1 cup oat milk 
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✨ 1 tsp ceremonial grade matcha (I used @thematchamotto) whisked with 1/4 cup hot water
✨ Ice 

Let me know if you’ll be trying this! 💛

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✨ flower picking wi
Filed under: July Joys 🌻

✨ flower picking with my flower girl 
✨ lemon blueberry cupcakes 🦋
✨ in my hot pilates era 
✨ ice cream on repeat 
✨ pool days 
✨ a little garden visitor 
✨ stopping to smell the flowers 
✨ sweet and slow mornings
✨ creekside hike with the pups 
✨ the best dinner dates 
✨ this cherry set 🍒 
✨ a fun summer read 

I hope you all are having a beautiful weekend 💕


It is up to us to make our lives beautiful 🌸

T
It is up to us to make our lives beautiful 🌸

The small joys are found in the mundane mornings, the unexpected laughter, the people who feel like sunshine 

The beauty of life is not that it’s perfect. It’s that every day you wake up with a new opportunity to grow, heal, love and find gratitude through it all 💕🦋

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I told you all that I’m trying to channel more of the “Martha Stewart Summer” vibes this season — taking things slower, enjoying moments in my garden, hosting friends and leaning into cozy hobbies like baking 

I admittedly am not a baker, so this recipe was the perfect blend of “semi-homemade” and turned out so yummy and beautiful 🌸🦋! I jazzed up a box of white cake mix with lemon zest & juice before whipping up a homemade cream cheese frosting and topping with edible flowers & butterfly wafers 

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So from here on out, I’m committing to romanticizing my workout routine. Because sometimes the little joys can be found in the small things like:

✨putting on a cute matching set 
✨making a fancy electrolyte drink in an obnoxiously sized tumbler 
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I read a quote that said “𝘩𝘢𝘷𝘦 𝘧𝘶𝘯 𝘵𝘩𝘪𝘴 𝘴𝘶𝘮𝘮𝘦𝘳, 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘵𝘩𝘦𝘳𝘦’𝘴 𝘢 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘺𝘰𝘶 30 𝘺𝘦𝘢𝘳𝘴 𝘧𝘳𝘰𝘮 𝘯𝘰𝘸 𝘵𝘩𝘢𝘵 𝘸𝘰𝘶𝘭𝘥 𝘭𝘰𝘷𝘦 𝘵𝘰 𝘣𝘦 𝘺𝘰𝘶𝘳 𝘦𝘹𝘢𝘤𝘵 𝘢𝘨𝘦, 𝘴𝘶𝘳𝘳𝘰𝘶𝘯𝘥𝘦𝘥 𝘣𝘺 𝘵𝘩𝘦 𝘱𝘦𝘰𝘱𝘭𝘦 𝘸𝘩𝘰 𝘢𝘳𝘦 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸, 𝘳𝘦𝘭𝘪𝘷𝘪𝘯𝘨 𝘴𝘶𝘮𝘮𝘦𝘳 2025” 

And wow does that help put things into perspective right? 

If you’re looking for ways to spend less time scrolling and more time living — here are 10 activities to help romanticize all the joy that summer time has to offer 

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✨Create a (physical) summer vision board 
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✨Host friends for a backyard bbq 
✨Read a romance novel by the pool 
✨Peruse the farmers market 
✨Do something you loved to do as a kid 
✨Go for sunset walks or hikes in nature 
✨Treat yourself to ice cream or s’mores 

The good old days are happening right now, so let’s make it a summer goal to be so in the moment that we forget to check our phones 💕

#healthylifestyle #summerbucketlist #romanticizeyourlife #wellnessthatworks

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I hope you all are having a wonderful holiday weekend!!

A few snaps from hosting the @fpmovement Denver wa
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I’ll be leading another walk in RiNo on July 26th so if you’re in Denver keep an eye out for the sign up link and I hope to see you there 👟💕

PS: I think this pink megaphone needs to make an appearance at all DenFit events, don’t you? ☺️

📸: @ddcreativestudio_ 
#fpmovementpartner

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ICED BANANA BREAD MATCHA LATTE coming in hot for # ICED BANANA BREAD MATCHA LATTE coming in hot for #MatchaMonday! 🍌🍵 

This features the yummiest homemade banana bread syrup that you’re going to want to add to all of your matcha or coffee drinks! 

Banana bread syrup recipe:
✨ 2 ripe, mashed bananas
✨ 1 cup brown sugar
✨ 1 cup water 
✨ 2 tsp cinnamon
✨ 1 tsp vanilla 
✨ sprinkle of salt & nutmeg 

Simmer on stovetop for 10 minutes, mixing occasionally. Strain over jar and store in fridge

To make the banana bread matcha latte all you need are:

✨ 1 cup oat milk 
✨ 1-2 tbsp banana bread syrup 
✨ 1 tsp ceremonial grade matcha (I used @thematchamotto) whisked with 1/4 cup hot water
✨ Ice 

Let me know if you’ll be trying this! 💛

#matchatime #matcharecipe #summersips #healthylifestyle #morningmatcha
Filed under: July Joys 🌻 ✨ flower picking wi Filed under: July Joys 🌻

✨ flower picking with my flower girl 
✨ lemon blueberry cupcakes 🦋
✨ in my hot pilates era 
✨ ice cream on repeat 
✨ pool days 
✨ a little garden visitor 
✨ stopping to smell the flowers 
✨ sweet and slow mornings
✨ creekside hike with the pups 
✨ the best dinner dates 
✨ this cherry set 🍒 
✨ a fun summer read 

I hope you all are having a beautiful weekend 💕
It is up to us to make our lives beautiful 🌸 T It is up to us to make our lives beautiful 🌸

The small joys are found in the mundane mornings, the unexpected laughter, the people who feel like sunshine 

The beauty of life is not that it’s perfect. It’s that every day you wake up with a new opportunity to grow, heal, love and find gratitude through it all 💕🦋

{audio: @malamalife} 

#romanticizeyourlife #romanticizinglife #smalljoys #gratitudepractice #pocketsofpeace #momentsofcalm
Let me introduce the easiest, most whimsical fairy Let me introduce the easiest, most whimsical fairy garden cupcakes (aka lemon blueberry 🫐🍋) that are perfect for your next summer gathering 

I told you all that I’m trying to channel more of the “Martha Stewart Summer” vibes this season — taking things slower, enjoying moments in my garden, hosting friends and leaning into cozy hobbies like baking 

I admittedly am not a baker, so this recipe was the perfect blend of “semi-homemade” and turned out so yummy and beautiful 🌸🦋! I jazzed up a box of white cake mix with lemon zest & juice before whipping up a homemade cream cheese frosting and topping with edible flowers & butterfly wafers 

If you want to make them for yourself just comment “FAIRY” and I’ll send you a link with the recipe I referred too! ✨
I’m on a journey to find joy in movement again b I’m on a journey to find joy in movement again because ever since having a baby, I’ve been looking at working out as something I “have” to do instead of something I “enjoy” doing… and that mindset has put in me in quite a rut. Not to mention your girl is TIRED over here 😅 

So from here on out, I’m committing to romanticizing my workout routine. Because sometimes the little joys can be found in the small things like:

✨putting on a cute matching set 
✨making a fancy electrolyte drink in an obnoxiously sized tumbler 
✨putting on a fun playlist to get hyped before the class 
✨treating yourself to a silly little coffee drink after 

And truly after the whole workout routine is over, even if I don’t feel as strong in a reformer Pilates class as I did pre-pregnancy, I always feel extra proud that I made the time for myself. 👏🏻

#healthylifestyle #healthyhabits #morningroutine #iamwellandgood #romanticizeyourlife #happyandhealthy
I read a quote that said “𝘩𝘢𝘷𝘦 𝘧𝘶𝘯 𝘵𝘩𝘪𝘴 𝘴𝘶𝘮𝘮𝘦𝘳, 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘵𝘩𝘦𝘳𝘦’𝘴 𝘢 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘺𝘰𝘶 30 𝘺𝘦𝘢𝘳𝘴 𝘧𝘳𝘰𝘮 𝘯𝘰𝘸 𝘵𝘩𝘢𝘵 𝘸𝘰𝘶𝘭𝘥 𝘭𝘰𝘷𝘦 𝘵𝘰 𝘣𝘦 𝘺𝘰𝘶𝘳 𝘦𝘹𝘢𝘤𝘵 𝘢𝘨𝘦, 𝘴𝘶𝘳𝘳𝘰𝘶𝘯𝘥𝘦𝘥 𝘣𝘺 𝘵𝘩𝘦 𝘱𝘦𝘰𝘱𝘭𝘦 𝘸𝘩𝘰 𝘢𝘳𝘦 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸, 𝘳𝘦𝘭𝘪𝘷𝘪𝘯𝘨 𝘴𝘶𝘮𝘮𝘦𝘳 2025” 

And wow does that help put things into perspective right? 

If you’re looking for ways to spend less time scrolling and more time living — here are 10 activities to help romanticize all the joy that summer time has to offer 

✨Take an outdoor yoga class 
✨Have a picnic with friends 
✨Create a (physical) summer vision board 
✨Plan a beach or lake day 
✨Host friends for a backyard bbq 
✨Read a romance novel by the pool 
✨Peruse the farmers market 
✨Do something you loved to do as a kid 
✨Go for sunset walks or hikes in nature 
✨Treat yourself to ice cream or s’mores 

The good old days are happening right now, so let’s make it a summer goal to be so in the moment that we forget to check our phones 💕

#healthylifestyle #summerbucketlist #romanticizeyourlife #wellnessthatworks
She may not remember her first 4th of July, but we She may not remember her first 4th of July, but we sure will 🇺🇸❤️ 

Cheers to making memories with friends who feel like family and more backyard BBQs that remind us of nostalgic 90s summers ☀️ 

I hope you all are having a wonderful holiday weekend!!
A few snaps from hosting the @fpmovement Denver wa A few snaps from hosting the @fpmovement Denver walk club last weekend with my @denverfitfriends crew 💛 

So grateful for continued opportunities to bring likeminded women together to sweat, connect and leave with new girl friends! 

I’ll be leading another walk in RiNo on July 26th so if you’re in Denver keep an eye out for the sign up link and I hope to see you there 👟💕

PS: I think this pink megaphone needs to make an appearance at all DenFit events, don’t you? ☺️

📸: @ddcreativestudio_ 
#fpmovementpartner
Sharing a different kind of #SelfCare Session with Sharing a different kind of #SelfCare Session with you all because it seriously did wonders for my self confidence and I am here to spill the tea!! 💛

I felt like pregnancy and postpartum aged me so quickly and the stress + lack of sleep + inflammation definitely manifested in the skin on my face looking ROUGH. I was seeing more fine lines, sun spots, redness and enlarged pores than ever before (that second photo has me feeling so exposed 🙈)

So when @laseredbykaitlyn reached out to tell me about Moxi and BBL laser treatments, I was immediately interested. I had heard great things about them before and although I was a bit skeptical at first, I knew it was worth a try 

Swipe through to see the whole journey from two sessions at @alluvionaesthetics — one round of just Moxi and one round of Moxi & BBL together. 

I am sooo beyond happy with the results and my skin looks so much healthier, younger and refreshed! I wanted to share with you all in case any of you are struggling with similar skin issues 💛✨

Let me know if you have any q’s!
Celebrating another year around the sun and my fir Celebrating another year around the sun and my first year as a mama with a Mama Mia themed dinner party in our backyard! 🥂🦋🍋💕

I honestly can’t think of a more fun way to spend my birthday eve than eating yummy food, sipping on limoncello spritzes, singing and dancing with my girl friends 🎶. I woke up feeling so loved and incredibly grateful for all the beautiful people in my life 

Here’s to making 36 the best year yet 💛
Move over #healthygirlsummer, this year I’m chan Move over #healthygirlsummer, this year I’m channeling all the Martha Stewart Summer energy 🦋🌼. This aesthetic is all about embracing slower living with activities like cultivating a garden, hosting outdoor gatherings, trying cozy crafts and focusing on all the small joys of the season 

And I don’t know about you but it’s exactly what I need more of in this season of life ☀️ 

Through the rest of the summer I’ll be sharing different activities, ideas and moments that hopefully inspire you to slow down and appreciate the whimsy and nostalgia of summertime 

Obviously had to kick it off with a little ASMR morning in our little garden buuut you can expect tips, tutorials, recipes and inspo coming soon 🌿

Let me know if this is the summer aesthetic you’re leaning into as well!
You guuuuys, I’m so excited to be leading the fi You guuuuys, I’m so excited to be leading the first @fpmovement Denver Walk Club with my community @denverfitfriends tomorrow and I need your help picking what to wear! 

Summer is officially here and these looks are all so cute, comfy and perfect for walking in the heat ☀️👟💕

Which one is your fav? 

{pssst I linked them all in my LTK 🛍️} 

#fpmovementpartner #healthylifestyle #summeractivities #summervibes
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