7 Yoga Poses to Unlock Flexibility in Your Hips & Shoulders Regular yoga practice offers tremendous benefits for your body’s flexibility. When you practice consistently you’ll notice improved mobility throughout your daily activities. Your muscles will feel less tense and you’ll be better protected against common injuries that come from tight or restricted movement patterns. Your hips and shoulders tend to accumulate the most tension in your body.
Release Tight Hips and Shoulders With Downward-Facing Dog Flow
Downward-facing dog is a basic yoga pose that stretches your shoulders and hips. This position lengthens your spine & loosens your hamstrings while creating space in your shoulder area. Instructions for the pose: Begin on your hands & knees with your hands placed under your shoulders and knees under your hips. Push your hips upward while extending your legs and lowering your heels toward the floor. Position your hands at shoulder width & keep your feet at hip width. Move your chest back toward your legs and let your neck hang loose as you look between your legs. What this pose does for you: It loosens your shoulders and the backs of your legs including your hamstrings & calves. The position creates flexibility in your hips and builds strength in your arms.
Deep Relaxation and Joint Relief Through Child’s Pose Stretch
Child’s Pose is a calming position that opens your hips & stretches your shoulders. This pose lets you relax and concentrate on breathing to help release tension in your body. How to do it: Get down on your knees with your big toes touching each other and your knees apart. Sit back so your bottom rests on your heels and reach your arms forward along the mat. Bring your forehead down to touch the floor and let your body sink into the stretch. Benefits: Opens the hips & shoulders in a gentle way. Stretches the entire length of your spine deeply.
Unlock Hip Flexibility and Stored Tension Using Pigeon Pose
Pigeon Pose opens your hips deeply by working the hip flexors & glutes. When you reach your arms overhead it also stretches your shoulders. How to do it: Begin on your hands and knees in a tabletop position. Move your right knee forward toward your right wrist and stretch your left leg straight back. Lower your hips down toward the floor and reach your arms out in front of you. Stay in this position and breathe deeply to stretch your hip flexors & groin. Benefits: This pose opens your hips and glutes. It stretches your shoulders & chest and back when you extend your upper body.
Gently Melt Shoulder Knots With Thread the Needle Movement
Thread the Needle is a beneficial pose that works the shoulders and upper back while gently stretching the hips. It helps release tension that builds up in these areas. How to do it: Begin in a tabletop position. Slide your right arm under your left arm and lower your right shoulder and ear to the floor. Keep your left arm stretched out in front or place it behind your back for a more intense shoulder stretch. Switch sides and repeat. Benefits: This pose stretches the shoulders and upper back. It also provides a gentle hip stretch.
Open the Chest and Spine to Reduce Upper-Body Stiffness
Cobra Pose Cobra Pose is a mild backward bend that stretches your chest and shoulders. It also makes your spine & hips more flexible. ## Steps to Perform Start by lying face down on your mat with your legs straight behind you. Press the tops of your feet flat against the floor. Put your hands on the mat directly beneath your shoulders. Breathe in and push down through your palms to raise your upper body off the ground. Make sure your elbows stay a little bent and pull your shoulders down away from your ears. ## What It Does This pose stretches your chest & shoulders while lengthening your spine & hips.
Twisting Lunge Sequence to Ease Hip Compression and Back Tightness
The Revolved Lunge is an active pose that stretches your hips and shoulders while helping you build better balance and a stronger core. The twisting motion also releases tightness in your lower back and hip areas. How to do it: Start in a low lunge position with your right foot placed forward. Lower your left knee to the ground and make sure your right knee stays directly above your ankle. Rotate your upper body to the right side while bringing your left hand down toward the ground and extending your right hand up toward the ceiling. Look up at your right hand. Benefits: This pose opens your hips and stretches your shoulders. It builds strength in your core muscles and legs.
Build Strength and Mobility With a Deep Crescent Lunge Stretch
The Crescent Lunge effectively stretches your hips & shoulders while building strength in your legs & core muscles. This pose creates a deep stretch in your hip flexors and extends your shoulders when you lift your arms above your head. How to perform it: Start by standing upright and move one foot backward while bringing your back knee down toward the ground. Position your front knee directly above your ankle and lift both arms upward with your palms turned toward each other. Stay in this position and breathe deeply to help your body relax. Benefits: This pose increases hip flexibility and stretches your shoulder muscles. It strengthens your leg muscles and builds core stability.
