5 fab hip opening postures

Our hips are a very important part of an overall healthy alignment. Many a knee or back complaint is actually a result of tight muscles surrounding the hip. Especially for those of us who are stuck at a desk all day, it's important to pay attention to the hip muscles, which often shorten and tighten from being in the contracted position for far too many hours.

Take a gander at a few of my favorite hip opening poses below and give the names a click for Yoga Journal's specific how-to. (The tips below just include the most common mistakes and modifications) Practice them carefully and mindfully, breathing deeply and being sure to not overstretch.

5 fab hip opening yoga postures

1.) Stacked Log - This one can be uncomfortable or too deep for some, so pay attention. Make sure that the top ankle is out over past the bottom knee. Both sets of toes should remain flexed toward the shins and if your hips are tight, tuck the bottom foot in a bit. For more, fold forward, leading with the chest. For less, don't do it.

2.) Reclined Cobblers Pose - Let everything really relax here. It should feel great, but if it's too much, prop the knees up a bit with blocks or blankets. Hands can rest on the inner thighs like little weights, stretch up overhead, or take one hand to the ches and one to the belly to notice your breath.

3.) Dead Bug - Allow the knees come out as wide as they can, soles of the feet reaching up. For more, press the feet down with the hands, knees toward the armpits. For less, use a strap or a towel to hold the feet in the air. Wherever you are, be sure to press the navel down toward the mat, flattening out the lower back. From there, you may gently rock from left to right for Happy Baby Pose. 

4.) Low Lunge - Make sure that the knee is stacked over the ankle, not past the ankle. (You should be able to see your toes) If you need more, walk the back foot toward the back of your mat. If the grounded knee is sensitive, roll your mat or place a folded blanket underneath for support, or go eat a snack.

5.) Lizard Pose - The knee should be over the ankle again, here. You'll get more from it and protect the knee joint if you keep it that way. Don't worry about coming down far enough to make this look like you're in Cirque du Soleil, but do stop whenever you feel a nice, deep stretch. Keep the shoulders and neck relaxed wherever you are.


Stay tuned for a full breakdown on the glorious and infamous Pigeon Pose, which is also a huge hip-crowd-pleaser, but deserves its own post for those of you who think you hate it. Keep yoga-ing!

guided meditation - warm valley

This is a guided meditation used at our last meditation workshop at Wholehearter Yoga. It details a small journey deep into a valley of relaxation. Please feel free to read it slowly for yourself, pausing at each break, record it or read it to others to enjoy. Namaste!


Before you begin, get comfortable. You may choose a more relaxed posture leaning against a wall or using pillows, blankets...etc. Find a position that feels natural.

Warm Valley Guided Meditation

Begin by relaxing deeply.
Feel all the muscles in your body melting...from top to bottom....becoming heavy and warm.
Keeping your eyes softly closed, begin to awaken your inner eyes.

You are standing at the top of a large hill....under a tall, green canopy of trees.
You're looking down into a beautiful, lush valley.

The valley is quiet and tranquil.
Late afternoon sun shines warmly on your face, relaxing your entire body.

You begin to descend slowly down the hill, taking in your surroundings.
Thick, green foliage surrounds you and protects you.
You hear the sound of slowly moving water....birds are singing and insects thrum in the trees.
You feel a gentle, warm breeze on your face.
You feel thick, soft moss, cushioning your feet.

As you make your way further down the hill, you continue to feel calm and relaxed.

You smell fragrant, fresh plants....warm earth...and the crisp scent of the water below.

You sink deeper into the valley moving into an even deeper state of relaxation.

As you come to the fresh stream at the bottom of the valley, you feel completely safe...completely relaxed.

The water is crystal clear...and warm.

You sit down at the edge of the stream, dipping your feet into the warm water.

You sip in a deep breath of fresh air...relaxing here.


The sun moves across the sky above you.


After some time has passed, you are ready to return to the top of your hill.
Removing your toes from the water, you dry them on the warm moss of the forest floor.

Slowly padding back up the hill, you again take in your surroundings once more.
The sun has begun to set....the air is crisp with evening.

You hear crickets quietly chirping...the birds are singing their nighttime melodies.

You feel healthy, calm and content.

As you near the top of the hill, the sky has turned to vibrant shades of reds..deep pinks and orange.

You breathe in the fresh air here as you return to your original spot.



Looking out over the beautiful valley once more, you take a long, slow inhale through the nose...and sigh out the air through your mouth.

Taking some time for your body to awaken.

When you are ready to open your eyes, gently place your fingers over them for a moment.
Then, slowly open the fingers as you gently open the eyes.



Welcome back and namaste. :)