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Asana 46: 5 Yoga Poses To Open Up Your Hips & Increase Lower Body Flexibility

Asana 46: 5 Yoga Poses To Open Up Your Hips & Increase Lower Body Flexibility

Strengthening the muscles of your hips, the centre or the pivot of the human body, ensures easy mobility. That apart, a flexible hip is even more essential for women who want children. Strong hips indicate strong pelvic muscles, which automatically reduces pain during childbirth to a great extent. Focus on including a few exercises that are known to impart strength to your pelvic muscles and contribute to its flexibility. Yoga is definitely one form of fitness that will help you in achieving just that.

The Channel 46 caught up with the Founder of Isira Yoga, Nikita Agrawal, who recommends 5 yoga asanas that do wonders in opening up your hips and ensure lower body flexibility.

1. Ashwa Sanchalan (Crescent Low Lunge Pose)

Instructions to reach the pose:

  1. From downward-facing dog position, lift your left leg and move the foot in between your hands.
  2. Bend your knee 90 degrees and ensure that the knee is in line with your heels.
  3. Lengthen the back leg and push your hips forward.
  4. Distribute the weight of the body on the hips.
  5. Hold for a few counts and then repeat on the other leg.


Avoid it if you are pregnant.

Read: 5 Yoga Poses To Improve Your Mood


2. Ananda Balasana (Happy Baby Pose)

Instructions to reach the pose:

  • Lie on your back and bend your knees close to your stomach.
  • Grip the soles of your feet from outside and bring your ankles over your knees.
  • Gently push your feet with your hand to drop your knees to the mat.
  • Remember to relax the head and neck while in posture.


  • Avoid it during pregnancy.
  • Avoid it if you have a knee injury.

3. Baddha Konasana (Bound Angle Pose)

Instructions to reach the pose:

  1. Sit with legs straight out.
  2. Bend your knees and allow them to fall open to the sides.
  3. Draw the soles of your feet together and use your hands to open like a book.
  4. For little advanced practice – lean forward by flexing at your hips while keeping a long spine.

Read: 5 Yoga Poses To Reduce Hair Fall & Grow Healthy, Voluminous Hair

4. Malasana (Garland Pose)

Instructions to reach the pose:

  1. Squat with feet flat on the floor.
  2. Knees wide apart and elbows pressing against the insides of the knees.
  3. Hands folded together in front of the chest in ‘namaskar’.
  4. Use elbows to push the knees wide apart.
  5. Keep your spine straight.
  6. Breathe normally while holding the posture.


People with knee problems may avoid it.

5. Virabhadrasana II (Warrior 2)

Instructions to reach the pose:

  1. Rotate your right foot at 90 degrees. 
  2. Take your right knee above your ankle with your thigh parallel to the mat.
  3. Engage your hips.
  4. Extend your arms shoulder level, parallel to the floor, palms facing down, and fingers pointed out. 
  5. Lift your chest upwards. 
  6. Gaze at your right fingers.
  7. Engage both your legs and core muscles.
  8. Repeat on the other side.


Make sure that the entire weight of your body is not falling on the knees but is evenly distributed through all the leg muscles.


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