Flexibility is one of the key benefits of regular yoga practice, improving mobility, reducing muscle tension, and preventing injuries. Hips and shoulders are common areas where tension builds due to prolonged sitting or repetitive movements. Here are seven yoga poses designed to release tension and enhance flexibility in these areas.
1. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a foundational yoga pose that stretches both the shoulders and hips. It elongates the spine, stretches the hamstrings, and opens the shoulders.
How to do it:
– Start in a tabletop position with your hands beneath your shoulders and knees beneath your hips.
– Lift your hips toward the ceiling, straightening your legs and pressing your heels toward the ground.
– Keep your hands shoulder-width apart and your feet hip-width apart.
– Press your chest back towards your thighs and relax your neck, gazing between your legs.
Benefits:
- Stretches shoulders, hamstrings, and calves.
- Opens the hips and strengthens the arms.
2. Child’s Pose (Balasana)
Child’s Pose is a restorative posture that opens the hips and stretches the shoulders while promoting relaxation and mindful breathing.
How to do it:
– Kneel with your big toes touching and knees spread wide.
– Sit back onto your heels and extend your arms forward on the mat.
– Lower your forehead to the floor and relax into the stretch.
Benefits:
- Gently opens hips and shoulders.
- Provides a deep stretch along the spine.
3. Pigeon Pose (Eka Pada Rajakapotasana)
Pigeon Pose deeply opens the hips, targeting the hip flexors and glutes, while stretching the shoulders when arms are extended.
How to do it:
– Start in a tabletop position, then bring your right knee toward your right wrist and extend the left leg straight behind.
– Lower your hips toward the floor and extend your arms forward.
– Focus on deep breathing to stretch the hip flexors and groin.
Benefits:
- Opens hips and glutes.
- Stretches shoulders, chest, and back when combined with an upper body extension.
4. Thread the Needle Pose (Parsva Balasana)
Thread the Needle targets the shoulders and upper back while providing a gentle hip stretch, releasing accumulated tension.
How to do it:
– Start in a tabletop position.
– Slide your right arm under your left arm, bringing your right shoulder and ear to the floor.
– Keep your left arm extended in front or place it behind your back for a deeper shoulder stretch.
– Repeat on the other side.
Benefits:
- Stretches shoulders and upper back.
- Provides a gentle stretch for the hips.
5. Cobra Pose (Bhujangasana)
Cobra Pose is a gentle backbend that opens the chest and shoulders, increasing flexibility in the spine and hips.
How to do it:
– Lie on your stomach with legs extended and tops of feet pressing into the mat.
– Place hands under shoulders and, as you inhale, press into your hands to lift your chest off the floor.
– Keep elbows slightly bent and shoulders away from the ears.
Benefits:
- Opens chest and shoulders.
- Stretches spine and hips.
6. Revolved Lunge (Parivrtta Anjaneyasana)
The Revolved Lunge stretches the hips and shoulders while enhancing balance and core strength, also releasing lower back tension.
How to do it:
– Begin in a low lunge with your right foot forward and left knee on the floor.
– Keep your right knee over your ankle.
– Twist your torso to the right, reaching your left hand toward the floor and right hand toward the ceiling.
– Gaze toward your right hand.
Benefits:
- Opens hips and stretches shoulders.
- Strengthens core and legs.
7. Crescent Lunge (Anjaneyasana)
Crescent Lunge stretches hips and shoulders while building leg and core strength. The deep lunge opens hip flexors and overhead arms stretch the shoulders.
How to do it:
– Begin standing, step one foot back, lowering the back knee toward the floor.
– Keep front knee over the ankle and raise arms overhead, palms facing each other.
– Hold the pose and breathe deeply to release tension.
Benefits:
- Opens hips and stretches shoulders.
- Builds strength in legs and core.
