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Yoga Poses for Hip Opening

Updated on April 18, 2014

Joined: 6 years agoFollowers: 326Articles: 92

Hip Stretches Exercises to Warm Up with Sun Salutations

Copyright © 2012-2014 Janis Goad. All Rights Reserved.

Incorporating yoga poses for hip opening into your exercise routine will help keep flexibility in your hips as you age, and will improve performance and reduce injuries in athletes who train hard in sports like running, cycling, gymnastics, golf, tennis, soccer, and basketball.


To warm up before your workout, include a series of three to six pairs of Sun Salutations to stretch every major muscle group, especially the muscles of the thighs, the buttocks and the hips. It is important to perform Sun Salutations with the rhythm of the breath, to avoid holding the breath, and to synchronize the physical movement with the breath. If you feel sick or dizzy at any time, stop and take three deep inhales, then continue the routine.


Anjaneyasana from the Sun Salutation Sequence

Regular practice of Sun Salutations keeps every joint flexible and tones every major muscle group.
Regular practice of Sun Salutations keeps every joint flexible and tones every major muscle group. | Source

Do the first pair slowly, really leaning into the stretch of each position on the exhalation, when the lungs are empty and there is internal space in the abdomen to allow the body to move deeper into the stretch. If you are stiff to start, don't push: as you continue the series the body and breath generate heat and the stiffness melts. The beauty and power of yoga come from not pushing the body aggressively, but allowing the breath to open the body. Steady, persistent practice with these yoga poses for hip opening two to five times a week will transform your body and your capacity to move forward toward your fitness goals.


How to Do Sun Salutations Hip Stretches Exercises

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Yoga Poses for Hip Opening: Wide Legged Forward Folds

Wide legged forward folds stretch the adductor muscles inside the thighs, the hamstrings in the back of the thighs, and the gluteals in the buttocks.

Keep pressing both feet into the floor as if spreading the mat beneath your feet, keep the knees soft and not locked, and keep lifting the tailbone. If you are very stiff to begin, bend your knees so you feel the stretch in the thighs and buttocks, and not in the back and the knees. Use your abdominal muscles to lift your ribs away from your hips, and keep pressing your shoulders away from your ears. Breathe fully and hold the pose for three to ten breaths.

Wide Legged Forward fold yoga pose for hip opening stretches the adductors inside the thighs, the gluteals in the buttocks, the hamstrings, and the muscles of the lower back.
Wide Legged Forward fold yoga pose for hip opening stretches the adductors inside the thighs, the gluteals in the buttocks, the hamstrings, and the muscles of the lower back. | Source

Windmill, or Wide Legged Forward Fold with Twist

For a deeper variation, bring the palm or elbow to the floor between your feet, and twist away from the supporting hand, swinging the other arm out and over your head. Picture lining up the humerus bones in your upper arms in a 180 degree line out of both shoulders. Keep pressing your bottom arm down, as you actively lift your upper arm to spread your shoulder blades across your back. Lengthen your spine. Each time you exhale, twist deeper into the space left by emptying lungs. Hold for three to ten breaths.

Windmill is a wide-legged forward fold with a twist.  Keep the hipbones level, keep lengthening the ribs away from the hips to activate the abdominal muscles, and twist from the root of the spine.
Windmill is a wide-legged forward fold with a twist. Keep the hipbones level, keep lengthening the ribs away from the hips to activate the abdominal muscles, and twist from the root of the spine. | Source

Wied Legged forward Fold Side Stretch

This yoga pose for hip opening incorporates a deep side stretch as it increases the stretch between the thighs, in the hamstrings, across the buttocks, and through the lower back. From standing forward fold, keep the hips level as you walk your hands to the outside of your thigh, your ankle, or the floor inside or outside your foot, according to your degree of flexibility.

Recognize that you don't have to be flexible to benefit from these yoga poses to open the hips: on the contrary, if you are stiff, and especially if you are muscular from strength training and your muscles are tight, you will benefit from regular practice of these poses. Hold them, and breathe, and if the stretch is too intense to bear, soften your knees, bring your feet closer together, move to an easier variation, and build the number of breaths you hold it for day by day.

Don't give up! you will see results.

Wide legged forward fold to the side deepens the stretch inside the thighs and down the outside of the ribs and arm.
Wide legged forward fold to the side deepens the stretch inside the thighs and down the outside of the ribs and arm. | Source
Lunge variation
Lunge variation | Source
Warrior 2, or Virabhadrasana 2.  Keep sinking the hips as you exhale, and press the bent knee back to keep the knee over the ankle, and the shin close to vertical.
Warrior 2, or Virabhadrasana 2. Keep sinking the hips as you exhale, and press the bent knee back to keep the knee over the ankle, and the shin close to vertical. | Source

Hip Stretches Exercises Standing: Lunge or Anjaneyasana

This variation of lunge, or anjaneyasana, brings a deep stretch to the quadriceps, iliopsoas and sartorius muscles at the front of the back leg, and the gluteals at the back of the front hip. Each time you exhale, sink the hips forward and down. Keep pressing the top of the back foot down to deepen the stretch through the back ankle, and to help with balance. If raising the hands into the backbend is too intense to start, try keeping the hands on the floor either side of the front foot, or resting the hands on the front knee.



Yoga Poses for Hip Opening: Warrior II or Virabhadrasana II

Warrior II, or Virabhadrasana II, is one of the most dramatic of the classical yoga poses. Correct alignment is crucial in this position to avoid damaging the joint at the knee. Keep the front knee above the heel so the front shin is vertical, or close to it. Keep pressing the front knee open toward the back of body, so the weight is distributed evenly over all four corners of the front foot to keep the front ankle from pronating. Each time you exhale, press the front knee back and sink the hips. Use the abdominal muscles to lift the ribs away from the hips, and keep pressing actively through both arms. Picture spreading the shoulder blades across your back. Relax your shoulders away from your ears. Relax your face. Press the top of your head toward the ceiling to lengthen the back of your neck. Unclench your teeth. Breathe five to ten full, slow breaths.


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Hip Stretches Exercises Seated and Kneeling: Pigeon

Pigeon yoga pose is a deep hip opener. From a kneeling position, slide the right knee and shin forward and straighten the left leg directly behind you. Pay attention to keep the hip bones level, without sinking sideways onto the bent leg hip. If this stretch is too intense for you at first, try bringing a block or bolster or rolled towel under the bent leg hip to lift it and level the hips. Adjust your position with support so you feel the stretch in the outside of the bent leg hip and in the front of the back hip. It is important that there be no pain in the front knee--if you feel pain in the knee, you are weakening the joint at the knee, which can cause damage to the knee, so take an easier variation of the posture. Flexing the bent leg foot back toward the knee will help protect the knee.

To deepen the stretch as your hips open, slide the back leg further back to deepen the splits, and slide the front shin further forward toward a 90 degree angle with the back leg. You will feel the stretch deepen. Find the point where you feel stretch, but can still relax into the position and breathe fully.

For deeper variations, try Balancing Pigeon, as shown below, or the Balancing Pigeon with both hands clasped around your bent leg ankle or instep. Press the hand into the foot and the foot into the hand, keep pressing the back leg hip down to level the hip bones, and keep reaching forward and up through the heart to deepen the back bend and the stretch through the front of the thigh.

Keep the hands either side of the front knee with the torso vertical if that is far enough for you. If you can go deeper, walk the hands forward and bring your elboes under your shoulders, or rest fist on fist or hand on hand under your forehead, or stretch your arms fully along the floor in front of you. Find your variation, hold it and breathe fully for three to ten deep breaths.



Pigeon Variations

Pigeon, or Eka Pada Raja Kapotasana, is a deep stretch for the Gluteals and the outside of the bent leg hip.
Pigeon, or Eka Pada Raja Kapotasana, is a deep stretch for the Gluteals and the outside of the bent leg hip. | Source
Balancing Pigeon, deeper variation.  Keep pressing the back knee into the ground to keep the hips level and increase the stretch through the front of the back thigh.
Balancing Pigeon, deeper variation. Keep pressing the back knee into the ground to keep the hips level and increase the stretch through the front of the back thigh. | Source
Balancing Pigeon, still deeper variation.  Clasping both hands on the back foot develops the balance and deepens the stretch through both hips.
Balancing Pigeon, still deeper variation. Clasping both hands on the back foot develops the balance and deepens the stretch through both hips. | Source

Yoga Poses for Hip Opening: Seated half Twist or Matsyendrasana

To come into seated half twist from Pigeon, keep your front (left) leg bent and swing your back leg around to bring your foot to the outside of the opposite knee, as shown. Bring your left arm to the floor behind you. Reach up through the heel of your right hand, and bring the right elbow to the outside of the left thigh. Use your abdominal muscles to lift the ribs away from the hips, and twist back from the root of the spine. Keep pressing the top (right) hip into the floor to keep the hip bones level, and feel how this deepens the stretch in the outside of the right hip.

Hold for five to ten full breaths, twisting deeper into the space left by emptying lungs each time you exhale. Repeat on the opposite side.

For a deeper variation, clasp your hands as shown, or learn still deeper variations at a yoga studio near you from a teacher who can watch you and correct your alignment to avoid injury. .


Seated Half Twist, or Ardha Matsyendrasana
Seated Half Twist, or Ardha Matsyendrasana | Source

Yoga Poses for Hip Opening: Seated Wide Legged Forward Fold

From a seated position, open both legs as wide as your body allows, and as you exhale reach forward through your heart to fold forward between your legs as shown. Picture lengthening forward through your heart more than pushing to get low toward the ground. Keep the knees soft, and flex the feet back toward the face. As you exhale, relax deeper into wherever you feel the stretch. You will feel this in the inside of the thighs and in the hamstrings, and possibly through the lower back if you are tight. At the beginning, you may benefit from sitting on a rolled towel or block to lift the hips above the heels, so you can feel the pelvis tilting forward and your spine can become straighter.

A simpler variation of this pose is Cobbler pose (not shown), which gives a gentler stretch to the hips as your flexibility develops to allow the more challenging positions. For Cobbler, or Butterfly, bring the soles of the feet together a comfortable distance in front of the hips, relax both knees open to the sides, and relax the torso forward over the feet. Breathe and relax.


Wide Legged Forward Fold
Wide Legged Forward Fold | Source

Yoga Poses for Hip Opening: Gomukhasana

Gomukhasana is a deep stretch for both hips, especially stretching the outside of the hips, including the IT band and the Sartorius muscles. Start from a kneeling position, with the thighs crossed, then slowly lower the hips back toward the heels. At first it may be necessary to sit on a block or bolster between your feet, so you can feel some stretch in the target areas on the outsides of the hips, but you are not having pain in the knees. Only go as far into the pose as your body allows, and repeat the pose over weeks or months to gradually work deeper into the stretch.

Deeper variations relax the torso forward along the thighs, gradually walking the hands forward from either side of the knees. Eventually, once the hip stretch becomes comfortable, try clasping the hands behind the back in Eagle Arms. as shown, to incorporate a stretch through the shoulders.

Hold for three to ten breaths, breathing fully.


Yoga Poses for Hip Opening: Gomukhasana

Gomukhasana, or Cow-Faced Posture, is a deep stretch for the gluteals, the Sartorius muscles, and the Iliotibial band (IT band).
Gomukhasana, or Cow-Faced Posture, is a deep stretch for the gluteals, the Sartorius muscles, and the Iliotibial band (IT band). | Source

Hip Stretches Exercises for the Thighs and Lower Back: Camel

For Camel, or Ustrasana quadriceps stretch, kneel with the toes together and the knees two fist widths apart. bring the hands to the floor behind you, fingers pointing back. As you exhale, press the hips forward and up, until you feel the stretch in the quadriceps muscles in the fronts of your thighs. Stay here and breathe if it is enough for you. If you can go deeper, start to walk your hands closer to your feet. Eventually, you may be able to bring your hands to your heels, as shown, and press your hips forward and up until your thighs are vertical. Keep lifting your heart, feeling a deep stretch through the front of your body, stretching your abdominal muscles, stretching and toning all the glands. If your neck is strong, relax your head back. Hold and breath.

Yoga Poses for Hip Opening: Camel or Ustrasana

Camel, or Ustrasana stretches the quadriceps at the front of the thighs, as well as strengthening the abdominals and back.
Camel, or Ustrasana stretches the quadriceps at the front of the thighs, as well as strengthening the abdominals and back. | Source

Hip Stretches Exercises Lying on the Back

These hip opening yoga poses while lying on the back are simpler variations that will help people who may be stiff and inflexible at first and not yet ready for deeper variations.

For Window, or Happy Baby posture (not illustrated), lie on your back with your knees bent toward your chest and wider than your hips, and the soles of your feet parallel to the ceiling. Reach between your legs and bring each hand to each calf, ankle or instep, whatever you can reach. As you exhale, gently pull your knees toward the floor either side of your ribs. Keep pressing your tailbone down toward the floor, and feel how this deepens the stretch at the inside of the hips and in the lower back. Breathe fully, and hold the position for five to ten breaths.

For Extended Hand to Toe posture, lie on your back, press your lower back into the floor, and as you inhale lift your right leg above your hip. Bend the leg at the knee if you are stiff, or use a strap or belt around your raised foot instep as an assist. Clasp both hands around your calf, ankle or instep, or if your flexibility allows, reach your right hand up and hook your index and third fingers around the right big toe as your open your left arm open to the side in one line with your shoulder. Each time you exhale, gently pull your right leg toward the chest and feel the stretch in the hamstrings at the back of the right thigh and in the quadriceps at the front of the left thigh.

Hold for five to ten breaths, then as you exhale open your raised leg open to the side. Keep pressing your tailbone down. Work to keep your hips level, so you are not rolling to the side. this will deepen the stretch through the inside of the right hip.

Repeat the sequence with the other leg.

This same posture can be done standing, as it is illustrated, which develops strength and balance as it also opens the hips. When you are learning the standing variation, practice close to a wall if it helps you, and keep one or two fingers lightly on the wall as you are learning to hold the balance.




Yoga Poses for Hip Opening: Hand to toe Posture

Hand to Toe Posture, or Hastapadmasana, is a challenging standing pose that requires strength, balance and hip flexibility.  A simpler variation can be done lying on the back, and using a strap around the foot.
Hand to Toe Posture, or Hastapadmasana, is a challenging standing pose that requires strength, balance and hip flexibility. A simpler variation can be done lying on the back, and using a strap around the foot. | Source
Hand to toe posture opening to the side.  this can also be done lying on the back and relaxing the leg open to the side, with a strap if necessary.
Hand to toe posture opening to the side. this can also be done lying on the back and relaxing the leg open to the side, with a strap if necessary. | Source

Yoga Poses for Hip Opening: Wide Legged Fold on the Wall

This variation stretches the adductor muscles at the inside of the thighs, and the hamstrings. To come into legs up the wall, sit down with your hip touching the wall, then swing your feet up the wall and relax on your back. If your hamstrings are short and your hips are tight, you may need to start with your hips a comfortable distance away from the wall, and work toward approaching the wall as your body allows a deeper stretch.

As you exhale, relax your legs as wide apart as feels right for you. You may use support such as bolsters, blocks, rolled blankets or pillows under each thigh if this helps you. Once you find a position you can relax in, hold it and breathe. Keep flexing your feet back toward your knees and feel how this deepens the stretch. Hold for ten slow breaths or longer.

Wide-Legged Legs Up the Wall stretches the backs of the legs (hamstrings) and the inside of the thighs (adductors) to open the hips.
Wide-Legged Legs Up the Wall stretches the backs of the legs (hamstrings) and the inside of the thighs (adductors) to open the hips. | Source

Final Relaxation is Key to Consolidating the Benefits of the Yoga Poses for Hip Opening

Always take five to twelve minutes of conscious relaxation at the end of your practice to relax in Svasana and breathe. This allows you to fully integrate the physical and energetic benefits of the postures, which echo on all levels of being, and not only in your body.

Enjoy this Final Guided Relaxation often, and share it widely with friends and family. It is one of the simplest and most powerful tools to manage stress and promote self-healing and wellness.

Manage Stress with Final Guided Relaxation

Regular practice of some or all of these yoga poses for hip opening will lubricate the joints of your hips, and stretch all the major muscles of the hips. Modify them as required with bent knees, yoga blocks or rolled towels to lift the hips as suggested, or do simpler variations lying of the back.

It is important to practice all yoga poses with awareness of the breath, for it is the breath that really allows the body to release resistance held in tight muscles and stiff joints, and open with gentle, persistent practice.

If you feel pain in any posture, come out. Learn an easier variation from a qualified yoga teacher at a studio near you. Yoga is not a competition or race. It is an opportunity to develop self-understanding and awareness by training us to be fully present and accepting in our bodies as they are today, without harming them through an aggressive practice.

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    • jpcmc profile image

      JP Carlos 4 years ago from Quezon CIty, Phlippines

      WOW these look tough. But I guess with enough practice I can do these.

    • Janis Goad profile image
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      Janis Goad 4 years ago

      Start with easier variations, as I have suggested, and keep working at it. It really does get easier. Some people have natural flexibility, and others are stiff. Lifestyle and diet also contribute to stiffness. People who eat a lot of meat are usually stiffer. When I first started yoga nearly 30 years ago I was very stiff and my body was not symmetrical. Over the years I have become way more flexible, and my body has become more balanced.

      It really is an amazing, unparalleled practice.

    • GoodLady profile image

      Penelope Hart 4 years ago from Rome, Italy

      What incredible yoga and your pictures are quite incredible. It's an exceptionally helpful hub, thank you.

    • jimmythejock profile image

      James Paterson 4 years ago from Scotland

      Oh my goodness! you are so flexible Janis, I think if I tried any of those positions I would surely snap something and break up in to tiny pieces.....jimmy

    • Ruchira profile image

      Ruchira 4 years ago from United States

      wow...they look tough.

      you are very flexible, janis.

      great hub!

    • Judi Bee profile image

      Judith Hancock 4 years ago from UK

      Tight hips and lower back pain? Did you write that question with me in mind! Yes, I do - suffered ever since I trained for a half-marathon and never really recovered. Will try the top two or three poses to start and work my way down the page. Pinned so that I can refer to it easily.

      Thanks for this - voted up and shared!

    • Janis Goad profile image
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      Janis Goad 4 years ago

      Tight hips and lower back pain are very common, because we spend so much time sitting in chairs. Taking one or two exercises and practicing them regularly, then adding more from down the page is a good system. Over time, it will help you loosen and strengthen the short muscles.

      Don't push your body into the pose-just hang, and breathe.

    • Shrikrishnap profile image

      Shrikrishna Potdar 4 years ago from Bangalore

      All these stretches are very good for people like me who work for our sitting on a chair for hours and hours. The stretches explained in this hub will be very helpful because I generally do some yoga stretches & warm ups & sun salutations, It gives me lot of relief from upper back pain & neck pain.

      But for lower back pain I still have to struggle some times. It doesn't get released easily. I will try these stretches.

      Thanks a lot for this nice & helpful hub.

    • RNMSN profile image

      Barbara Bethard 4 years ago from Tucson, Az

      I thought I was doing the warrior 2 correctly until I saw your picture...but I will open my stance and keep practicing! fantastic hub Janis and congratulations on hub of the day!

    • Farmer Rachel profile image

      Rachel Koski 4 years ago from Minnesota

      Congrats on HOTD! I've been wanting to learn yoga, and this hub looks like a great place to start. I'm not as flexible as you but I do stretch everyday, at least! Thanks for sharing the info, and your pictures themselves are a great guide.

    • simplysmartmom profile image

      simplysmartmom 4 years ago from North Carolina

      Wonderful Hub of the Day! Congrats! The pictures are great and can help anyone do these at home - especially for someone like me who doesn't have much time to go to the gym or classes. Thanks for the great article!

    • Miss Mimi profile image

      Miss Mimi 4 years ago from On the road again

      Such beautiful photos, and really clearly explained. Thanks!

    • The Dirt Farmer profile image

      Jill 4 years ago from United States

      Awesome tutorial. Love the original photos. Hatha yoga really is great for keeping you flexible. Congrats on HOTD. It's well deserved. --Jill

    • NMLady profile image

      NMLady 4 years ago from New Mexico & Arizona

      Congrats on a great hub. Our yoga class is for the ummmm..somewhat older crowd. Still, we do many of these.

    • Benjamin Card profile image

      Benjamin Card 4 years ago from Miami, Florida

      I think I might try this lol

      And hey everyone! Please check out my first hub! It's all on writing!

      Thanks :)

    • Night Magic profile image

      Night Magic 4 years ago from Canada

      I've been doing yoga for a couple of years now --- unbelievable the difference it has made

    • TigereyesRose profile image

      TigereyesRose 4 years ago

      WOW! I will give some of these a try, I have CP so not all that flexible, but I know they will help stretch, which I need desperately, especially as the weather gets colder. Great hub, thanks for the info! Great pics too.

    • Melovy profile image

      Yvonne Spence 4 years ago from UK

      Congratulations on your hub of the day. This is a very interesting and useful hub. I enjoy yoga, and love the relaxation at the end!

    • weightliftingtom profile image

      Tom Foldey 4 years ago

      My hips and groin adductors always seem to be tight from hockey. I'm a big fan of yoga but have a hard time fitting it in between my weightlifting routine. Is this routine something I can do on a daily basis before bed? Or should I limit it to a few times a week. I obviously wouldn't be doing this on leg and hockey days!

    • pstraubie48 profile image

      Patricia Scott 4 years ago from sunny Florida

      o my....i almost had to call my daughter to get me up!!! i should have known about this at least 20 years ago. not to despair though..i will practice. Am glad you shared this. Congrats on hub of the day.

    • healthylife2 profile image

      Healthy Life 4 years ago from Connecticut, USA

      These are exercises I can do at home since no equipment is requires. You explained it so well and the pictures help with form. Congratulations on HOD!!

    • Joseph041167 profile image

      Joseph Mitchell 4 years ago from Nashville TN 37206.

      thumbs up, useful and follow. I already do some of that. I just call it Karate stretches, some of it I learned from runners, some of it I learned from Tae Kwon Do, the rest of it from Yoga and from YouTube. Good deal.

    • CCahill profile image

      CCahill 4 years ago from England

      Great examples, some i already do and some i will definitely have a go at next time i do my stretch routine/workout

      As a Footballer i swear by this stuff, just as Welsh international Ryan Giggs has put his longerity within the Sport down to his Yoga sessions, i can absolutely feel the benefit

    • Natashalh profile image

      Natasha 4 years ago from Hawaii

      Man, I really need these! When I'm warmed up I can do a regular split flat on the floor, but my sideways hip flexibility is truly terrible. I love all the photos and will try really hard to find time to encorporate at least some of these into my daily life.

      Congrats on hub of the day! It is well-deserved.

    • Melissa A Smith profile image

      Melissa A Smith 4 years ago from New York

      Gee, I wonder how meat makes a person stiffer. Perhaps the proteins get lodged between your muscles?

    • Crystal Tatum profile image

      Crystal Tatum 4 years ago from Georgia

      Fantastic hub and information I very much need as someone who sits at the c0mputer for long hours and has chronic neck and back pain. Congrats on being named hub of the day!

    • NarcononVistaBay profile image

      NarcononVistaBay 4 years ago from California

      It looks like a good option for pregnant women who need to stretch their hips for delivery. I need to try these exercises!

    • viveresperando profile image

      viveresperando 4 years ago from A Place Where Nothing Is Real

      Interesting hub. Great timing or

    • dghbrh profile image

      deergha 4 years ago from ...... a place beyond now and beyond here !!!

      oh my....you are really so much flexible....it's a treat to go through this one, Congratulations for the hub of the day......you really deserve this...keep up the good work. Very informative and useful hub for sure.

    • Janis Goad profile image
      Author

      Janis Goad 4 years ago

      GoodLady, JimmytheJock, and Ruchira---Thank you so much for your comments. The poses show someone who has been practicing for a few years. Beginners can use props and easier variations, and with persistence will become more flexible.

      We don't need to be flexible to practice yoga. Yoga practice helps us become more flexible.

    • Janis Goad profile image
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      Janis Goad 4 years ago

      I am so glad you can see a difference in the alignment, and learned something, RNMSN. I appreciate your well-wishes.

    • Janis Goad profile image
      Author

      Janis Goad 4 years ago

      Farmer Rachel, thank you so much for your visit and comment. I hope you can find a six- or eight-week yoga session to sign up for in your community. Once you know a few basic poses, self-practice with help you.

    • Janis Goad profile image
      Author

      Janis Goad 4 years ago

      Natasha, how nice to see you here! I hope you can find time to do some of these regularly. You will see your body change.

    • Janis Goad profile image
      Author

      Janis Goad 4 years ago

      Digesting meat leaves metabolic wastes because the proteins are more complex than plant proteins. I always notice a big difference, especially in twists and backbends, when I spend time at the ashram and switch to a strict vegetarian diet.

    • Janis Goad profile image
      Author

      Janis Goad 4 years ago

      Thank you so much for your good wishes, Crystal Tatum. I hope you can do a few of these to help ease your back and neck pain. You can also take a look at my hub, How to Practice Yoga at Work, for stretches you can do at your desk or near it.

    • Janis Goad profile image
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      Janis Goad 4 years ago

      Shrikrishnap, standing forward fold is good for releasing lower back pain. A little bit every day is the trick. Keep breathing!

    • Janis Goad profile image
      Author

      Janis Goad 4 years ago

      SimplySmartMom, thank you for taking the time to comment. I hope you can practice some of the poses at home. Glad I could help.

    • Janis Goad profile image
      Author

      Janis Goad 4 years ago

      Miss Mimi, thank you for your kind thoughts. I appreciate your taking the time to comment.

    • Janis Goad profile image
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      Janis Goad 4 years ago

      Jill, thanks for reading! Great to see you here. I agree, hatha yoga helps flexibility and has other benefits in managing stress, and reversing the effects of aging.

    • Janis Goad profile image
      Author

      Janis Goad 4 years ago

      NMLady, I know what you mean "for the ummm...older crowd!" I teach a couple of classes a week to beginners over 50, and we omit Sun Salutations and do mostly seating and lying postures, and a lot of breathing. They love it!

    • Janis Goad profile image
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      Janis Goad 4 years ago

      Thank you for your support, Benjamin Card! Welcome to HubPages.

    • Janis Goad profile image
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      Janis Goad 4 years ago

      NarcononvistaBay, yoga is helpful for most pregnant women. You can check out my hub Illustrated Prenatal Poses for some postures that are particularly beneficial. thank you for taking the time to read and comment!

    • Janis Goad profile image
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      Janis Goad 4 years ago

      Vivesperando, I appreciate your support. Thank you!

    • Janis Goad profile image
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      Janis Goad 4 years ago

      dghbrh--I was not flexible when I started, but persistent practice with the breath opens the body in an amazing way. Don't give up!

    • Etherealenigma profile image

      Sandra M. Urquhart 4 years ago from Florida

      I like these. You gave me a few more than I already knew. Now if only I could get myself into a habit with this...I'd be soooo good! I have to say...there are two on here that...there's just no way! Thanks, though. I will be practicing a few of the other ones I didn't know.

    • Janis Goad profile image
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      Janis Goad 4 years ago

      Etheralenigma, I am so glad you learned some new postures from this. Even if you practice them sometimes, that's better than not practicing at all!!

    • justmesuzanne profile image

      justmesuzanne 3 years ago from Texas

      Great information! Voted up, interesting and shared! If you are on Facebook, you may want to join my group:

      Kathleen Hitchcock's Hatha Yoga

      https://www.facebook.com/groups/52199897647/?bookm...

    • SidKemp profile image

      Sid Kemp 3 years ago from Boca Raton, Florida (near Miami and Palm Beach)

      Thanks! I started to do exercises like these two years ago, then got bitten by a brown recluse spider, and I'm just recovering enough now to get back to this type of deeper yoga. Your images and encouragement will get me going again. I'll start with the poses lying on the floor and items similar to gentle sun salutations. But I look forward to getting back to the Pigeon - it's a favorite!

    • Joseph041167 profile image

      Joseph Mitchell 3 years ago from Nashville TN 37206.

      I am glad this article showed up again. Turns out that I am following it. I do yoga regularly, not sure if you would call it yoga. I do a full body stretch, it does include a lot of stuff that I learned from Yoga, and additional stuff from Karate class, and runner's stretches, and body builder's stretches. I loosely call it Yoga. My program does include many poses straight out of Yoga, such as the Plough Pose, the Cobra, the Sphinx, Mountain, numerous ones that I forgot the name. I go by body part, am I stretching the hip flexors now, for example.

    • Perspycacious profile image

      Demas W Jasper 2 years ago from Today's America and The World Beyond

      Wonderfully illustrated poses to alert my wife to in case she wants to add some of these to her routines. She does yoga, boot camp, body core, kick box, etc., and did about 3 hours this AM and feels great....IF she gets in her meditation and exercises, such as she does on her own CD. Thanks.

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