One of the best things about doing yoga regularly is that it makes you more flexible, which helps you move better, relax your muscles, and avoid injuries. When you sit for a long time or do the same thing over and over again, your hips and shoulders are two places where tension builds up. These seven yoga poses are meant to help you relax and become more flexible in these areas.
1. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a basic yoga pose that opens up the hips and shoulders. It lengthens the spine, opens the shoulders, and stretches the hamstrings.
- – Get into a tabletop position with your knees under your hips and your hands under your shoulders.
- Straighten your legs and push your heels down as you lift your hips toward the ceiling.
- – Your hands should be shoulder-width apart and your feet should be hip-width apart.
- – Relax your neck and press your chest back toward your thighs while looking between your legs.
Pros:
- Stretches the hamstrings, calves, and shoulders.
- Strengthens the arms and opens the hips.
2. The Child’s Pose (Balasana)
Child’s Pose is a restorative position that opens the hips and stretches the shoulders. It also encourages relaxation and mindful breathing.
How to do it:
- – Get down on your knees with your big toes touching and your knees wide apart.
- – Sit back on your heels and stretch your arms out in front of you on the mat.
- – Bring your forehead down to the floor and relax into the stretch.
Pros:
- Gently opens up the shoulders and hips.
- Gives the spine a deep stretch.
3. The Pigeon Pose (Eka Pada Rajakapotasana)
When you do Pigeon Pose, it opens up your hips deeply, focusing on your hip flexors and glutes. When you stretch your arms, it also stretches your shoulders.
How to do it:
- – Start in a tabletop position. Then, bring your right knee toward your right wrist and your left leg straight back behind you.
- – Bring your hips down toward the floor and stretch your arms out in front of you.
- – Take deep breaths to stretch the groin and hip flexors.
Pros:
- Opens up the hips and glutes.
- When used with an upper body extension, it stretches the shoulders, chest, and back.
4. The Parsva Balasana, or “Thread the Needle” pose
Thread the Needle works on the shoulders and upper back while also gently stretching the hips and releasing tension.
How to do it:
- – Begin in a tabletop position.
- – Put your right arm under your left arm and let your right shoulder and ear touch the floor.
- – For a deeper shoulder stretch, keep your left arm straight out in front of you or behind your back.
- – Do the same thing on the other side.
Advantages:
- Stretches the upper back and shoulders.
- Gives the hips a gentle stretch.
5. Bhujangasana, or Cobra Pose
Cobra Pose is a gentle backbend that opens up the shoulders and chest and makes the spine and hips more flexible.
How to do it:
- – Lie on your stomach with your legs straight and the tops of your feet pressing down on the mat.
- – Put your hands under your shoulders and push down on them as you breathe in to lift your chest off the floor.
- – Keep your elbows slightly bent and your shoulders away from your ears.
Pros:
- Opens up the shoulders and chest.
- Stretches the hips and spine.
6. Parivrtta Anjaneyasana, or the Revolved Lunge
The Revolved Lunge stretches the shoulders and hips, improves balance and core strength, and relieves tension in the lower back.
How to do it:
- – Start in a low lunge with your right foot in front of you and your left knee on the floor.
- – Your right knee should stay over your ankle.
- – Turn your body to the right and reach your left hand down to the floor and your right hand up to the ceiling.
- — Look at your right hand.
Pros:
- It opens up the hips and stretches the shoulders.
- Makes the legs and core stronger.
7. Anjaneyasana, or Crescent Lunge
Crescent Lunge helps you build strength in your legs and core while stretching your hips and shoulders. The deep lunge opens up the hip flexors, and the overhead arms stretch the shoulders.
How to do it:
- – Start by standing up and stepping one foot back while lowering the back knee toward the floor.
- – Keep your front knee over your ankle and raise your arms above your head with your palms facing each other.
- – Stay in the pose and take deep breaths to let go of stress.
