Below is a free hip opener themed yoga lesson plan. I created it using the Yoga Genie Lesson Planner.
The short version is perfect for taking into class with you. It’s short and sweet.
The long version has everything you need to practice the lesson plan before getting to class. You can take it to class with you (but you may prefer to take the short version). The long version is a great handout to give to your students, especially your one-to-one students. It immediately shows your professionalism, and increases your expertise in the eyes of your students.
Lesson Plan Description
The hips get tight from sitting, and most of us sit for several hours a day in front of a computer at work, and a TV at home.
If you feel tired at the end of the day, one of the biggest reasons will probably be your stiff hips, because stiff hips reduces the blood circulation and energy flow through the body. If you can imagine a tourniquet around your waste cutting off your blood supply. Not nice, is it. Well, that’s what your tight hips are doing to you.
Hips for most people are the tightest part of their body, and is the main reason for back pain.
Our hips are absolutely key to mobility in this world, so it’s a good idea to give them a good oiling with these 18 hip openers. You could focus on just one pose, pick a few poses, or practice all the poses in one practice. For example, if you only have a few minutes spare, pick one of the poses and enjoy the deep stretch (yin yoga).
When a yoga teacher talks about opening the hips, they are referring to the muscles around the pelvis, legs, lower spine, and sacrum.
These include big muscle groups like the hip flexors, hamstrings, glutes, adductors (inner thighs), and abductors (outer thighs), as well as many smaller, deeper muscles including the piriformis and the psoas.
When exploring these hip openers be aware of any pain in your knees.Most poses that stretch the hips will also stretch the knees.
Hip Opening Poses
- Bound Angle Pose
- Cradle Baby Pose
- Squat Pose
- Reclined Bound Angle Pose
- Knee To Chest Pose
- Knees To Chest (Butterfly) Pose
- Happy Baby Pose
- Extended Child Pose
- Extended Puppy Pose
- Reclined Hand To Big Toe I Using A Strap
- Reclined Hand To Big Toe II Pose
- Reclined Hand To Big Toe III Pose
- Pigeon Pose
- Frog Pose
- Sage Pose
- Lizard Lunge Pose
- Extended Side Angle Pose