Have you got stiffness in your hips due to sticking to the chair? Make your body flexible with these 14 yogasanas, you will get instant relief from back pain: – ..

Health Desk, New Delhi. In modern lifestyle, sitting in the same posture for hours is taking a toll on our health. Due to continuous sitting, the muscles of the hips become stiff, which directly affects our gait, posture and spine. According to health experts, stiffness in the hips not only causes discomfort, but is also the main cause of chronic back pain. Yoga science describes special asanas to make the hips flexible, which relieve muscle tension and give new energy to the body. Let us know the 14 most effective yoga asanas that open the ‘hip flexors’ of the hips.

Most effective yoga asanas to open hips

1. Child’s Pose (Balasana – Child’s Pose)

This is the best asana to start with. It gently stretches the lower back and hips.

How to do: Sit on your knees and lean backward, resting your buttocks on your heels. Spread your hands forward and keep your forehead on the ground.

Benefit: Relaxes the muscles of the thighs and calms the mind.

2. Pigeon Pose – Eka Pada Rajakapotasana

This is considered to be the most deep and effective stretch for opening the hips.

How to do: Bend one knee forward and extend the other leg straight back. Slowly bring the hips towards the ground.

Benefit: It relieves deep tension in the buttocks and lower back.

3. Lizard Pose – Utthan Pristhasana

This asana is effective in eliminating stiffness of hip flexors and ‘groin area’.

How to do: From high plank position, bring one foot forward and place outside hands. Keeping the back leg straight, lower the hips.

4. Butterfly Pose – Baddha Konasana

It is a panacea for the flexibility of inner thighs.

How to do: Sit with the soles together and bring the knees close to the ground.

Benefit: Creates space in hip joints and increases mobility.

5. Supta Baddha Konasana (Reclining Bound Angle Pose)

This is the easiest way to relax the body and stretch the hips naturally.

How to do: Create butterfly pose by lying on your back and letting your knees fall towards the floor.

6. Happy Baby Pose – Ananda Balasana

This asana relaxes the spine by stretching the hips as well as the inner thighs.

How to do: Lying on the back, bring the knees towards the chest and hold the outer edges of the feet with hands and press them downwards.

7. Low Lunge (Anjaneyasana)

This asana not only increases the strength of the legs but also gives a long stretch to the hips.

How to do: Push your hips forward by placing one foot forward and the back knee on the ground.

8. Crescent Lunge

It helps improve balance and core stability.

How to do: Take a lunge-like stance, but keep the back leg straight and the heel above the ground.

9. Malasana (Squat Pose – Malasana)

This traditional Indian sitting posture is best for hip mobility.

How to do: Squat with your legs wide and join your palms and push your knees out from your elbows.

10. Paschimottanasana (Seated Forward Bend)

How to do: Sit on the ground with your legs extended and try to touch your feet by bending forward from the hips.

Benefit: It reduces stress on the hamstrings and back of the hips.

11. Twisted Lunge

How to do: In low lunge, turn (twist) the upper part of the body towards the bent leg.

Benefit: It increases the flexibility between the spine and hips.

12. Warrior II – Virabhadrasana II

How to do: Spread legs apart, bend one knee 90 degrees and extend arms to the side.

Benefit: Improves hip and chest mobility and increases balance.

13. Frog Pose – Frog Pose

This is an intense and deep stretch for the inner thighs.

How to do: Spread your knees wide and rest them on the ground and push your hips back.

14. Bound Angle Pose (Baddha Konasana Variation)

This is a static stretch done while sitting that makes the groin muscles flexible.