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Yoga Strap Stretches for Hips: 6 Effective Stretches to Do

    Do you have difficulty standing straight, or do you feel the tension in your hips?

    Yoga Strap Stretches for Hips

    When it comes to flexibility, yoga straps are extremely handy tools. They help you maximize a stretch without compromising the alignment of your spine and help you focus on balance and flexibility. 

    If you are in a hurry to see the top three yoga straps you can buy to help you with your stretches, see the products in the table below.

    Here are six yoga strap stretches for hips that can help relax and open up your hip muscles:

    • Boat Pose
    • Warrior 3 Variation
    • Standing Hand to Big Toe Pose
    • Hand To Knee Pose
    • Dancer Pose
    • Bound Angle Pose

    Read on as we explore the symptoms and causes of a tight hip and introduce some yoga belt stretches for hips that you can incorporate into your workout routine. 

     

    6 Yoga Strap Poses for Hips 🤸‍♀️

    Here are six hip-opener stretches with a yoga strap.

    Note: Straps are for supporting and expanding your practice, not forcing you into something out of your depth. Ease out of it if you feel something isn’t right and can’t breathe during a pose or stretch. 

     

    Boat Pose

    Boat Pose

    The boat pose stretches your thighs’ hamstrings, hip flexors, and front muscles.

    Here’s how to do it: 

    • Sit straight, place your yoga strap around your feet. 
    • Lift your feet off the floor. Keep them bent at first. Let your torso naturally fall back but don’t keep your spine straight. 
    • Slowly extend your knee with the strap to parallel your arms with the floor.
    • Feel the stretch in your hips. Ensure that your torso stays as upright as possible to make a V shape with your legs. 
    • Do your best to keep your core tight to maintain balance.
    • Hold the stretch for 25 to 30 seconds, then release. 

     

    Watch this video to know how to perform it correctly:

     

     

    Warrior 3 Variation

    Warrior 3 Variation

    This stretch is a hip-opening exercise that works muscles in the middle of your back, your hamstrings, legs, and glutes.

    Here’s how to do it:

    • Stand with your right foot forward and left foot about three feet back.
    • Place the strap around the palm of the left leg and hold it with both hands.
    • Slowly hinge forward so that your head, hips, and left leg make a straight line.
    • Keep your back straight, and don’t arch your neck.
    • Stay in the spot for 10 to 15 seconds, then gently raise and repeat the movement with the left leg. 

     

    Watch this video to avoid common mistakes and optimize the stretch:

     

     

    Standing Hand to Big Toe Pose

    Standing Hand to Big Toe Pose

    This pose stretches the hamstring and gently opens the hips, shoulders, and arms.

    It also challenges and improves your balance, thus developing greater concentration and focus.

    Here’s how to do it:

    • Stand up, place your strap around one leg, bend your knee, and raise it toward your chest.
    • Squeeze your knee toward your arm, then extend your leg as much as possible, reaching your heel away from you and your thigh bone setting in towards your pelvis.
    • Keep your shoulder and back straight. Feel the stretch and hold it for 10 to 15 seconds, then switch legs.

     

    If you have difficulty maintaining balance, you can rest your foot on the wall or top of a chair.

     

     

     

    Head to Knee Pose

    Head to Knee Pose

    This pose stretches hips, hamstring, and calves, suitable for runners and those engaged in high-intensity leg workouts. 

    Here’s how to do it:

    • Start with sitting upright with your legs extended on the ground. 
    • Bend one knee and bring it to your side so that the palm of the foot faces your inner thigh. Bring the knee close to your hip to feel more stretched.
    • Keep the other knee extended and place your strap around it. Hold the ends of straps with both hands.
    • Bend your arms and pull the strap to stretch your extended leg, then slowly hinge forward at your hips.  
    • Hold the stretch for 10 to 15 seconds, then switch legs. 

     

    Dancer’s Pose

    Dancer’s Pose

    The dancer’s pose stretches the hamstrings, hips, calves, and quadriceps muscles.

    This stretch tones the hips and serves as a backbend for the lower back and the thighs.

    Here’s how to do it:

    • Stand up, hold on to the strap with both hands and dangle it in front of you.
    • Stand on your left leg, turn your right palm towards the sky, bend your right leg behind you, and bring your hands behind your head. 
    • Make a loop with your strap and place it over your right foot.
    • Walk your hands down the strap until you feel the stretch. 
    • Lift your chest and kick into the strap.
    • Hold the stretch for 15 to 20 seconds, then repeat it with the other leg.

     

    Bound Angle Pose

    Bound Angle Pose

    The pose is a real hip-opener and is one of the most challenging stretches in yoga because It demands a lot of lower body strength to hold.  

    Here’s how to do it:

    • Stand with slightly more than hip-width apart. Your right toe should be toward the end of your mat and the other to the front.
    • Bend your right knee, lower down and open your arms to the front. Make sure your knee doesn’t pass your toe.
    • Take one end of the strap in your top hand and whip it behind the hip. Rotate your top shoulder and grab to its other end with the lower hand. 
    • Turn your head to the sky and look up. Hold the stretch for 10 to 15 seconds, then switch sides.

     

    How Does a Yoga Strap Help With Hip Tightness?  🤔

    A yoga strap increases your range of motion and lets you go deeper in your stretches. It also creates resistance, improving balance and increasing muscle strength. 

    How Does a Yoga Strap Help With Hip Tightness

    Yoga straps are particularly helpful if you’re a beginner and can’t achieve the proper length in a specific stretch.

    For instance, you can use them to stretch your inner thighs and hips without too much pressure. Yoga strap can also be used to stretch shoulders. See this post on yoga strap stretches for shoulders.

    Yoga straps are also excellent for relieving stiffness in your hips and increasing the range of motion in all directions. 

    Stiffness in your hip muscles puts pressure on your hip joint and femur.

    A common symptom is when you have trouble lifting your legs, especially when sitting behind a desk. 

    Additionally, stretching with a yoga strap when you have tight hips helps you:

     

    Improve Your Posture in a Pose

    When you have short muscles, you struggle to achieve the full range of motion in the exercise.

    So, you’ll have to distort your posture to compensate.

    A yoga strap stops you from changing your posture by giving you the desired length.

     

    Advance Your Practice

    Advance Your Yoga Practice

    Even if you’re not a beginner, you may have difficulty upping your game and going into advanced moves.

    A yoga strap gives you the confidence to perform these motions until you teach your body to do them without help. 

     

    Lengthen and Deepen Some Poses

    Yoga straps help you perform the moves in ways you aren’t used to, opening new perspectives to refine your moves. 

    Yoga straps come in different lengths and textures and can feature buckles or come without them.

    A strap without buckles is easier for beginners because you don’t need to adjust the length. 

    However, buckled straps help you perform movements that need a loop, allowing you to tie knots more easily. 

    Yoga strap with buckles

    Suppose you don’t have a yoga strap. You can check out our top three recommended yoga straps below.

    The Tumaz Yoga Strap, available on Amazon, is our best product as it is a durable, simple, and non-elastic band that provides extra stability and flexibility for your stretching.

    Preview
    Overall Best
    Tumaz Yoga Strap/Stretch Bands [15+ Colors, 6/8/8 Feet Options] with Extra Safe Adjustable D-Ring Buckle, Durable and Comfy Delicate Texture - Best for Daily Stretching, Physical Therapy, Fitness
    Best For Beginners
    SANKUU Yoga Strap, Multi-Loop Strap, 12 Loops Yoga Stretch Strap, Nonelastic Stretch Strap for Physical Therapy, Pilates, Dance and Gymnastics with Carry Bag(Green)
    Best Budget
    Scotamalone Yoga Strap Stretching Strap Physical Therapy Equipment Stretch Band Rehab Multi-Loop Strap Nonelastic Exercise Strap with Exercise Book for Pilates, Dance and Gymnastics
    Product Name
    Tumaz Yoga Strap/Stretch Bands
    SANKUU Yoga Strap
    Scotamalone Yoga Strap
    Colors
    Seventeen
    Two
    Eight
    With Buckle
    Yes
    No
    No
    User
    Any
    Beginners
    Any
    Length
    6, 8, and 10 Feet.
    8 Feet
    6.25 Feet
    Adjustable
    Elastic
    Overall Best
    Preview
    Tumaz Yoga Strap/Stretch Bands [15+ Colors, 6/8/8 Feet Options] with Extra Safe Adjustable D-Ring Buckle, Durable and Comfy Delicate Texture - Best for Daily Stretching, Physical Therapy, Fitness
    Product Name
    Tumaz Yoga Strap/Stretch Bands
    Colors
    Seventeen
    With Buckle
    Yes
    User
    Any
    Length
    6, 8, and 10 Feet.
    Adjustable
    Elastic
    Interested?
    Best For Beginners
    Preview
    SANKUU Yoga Strap, Multi-Loop Strap, 12 Loops Yoga Stretch Strap, Nonelastic Stretch Strap for Physical Therapy, Pilates, Dance and Gymnastics with Carry Bag(Green)
    Product Name
    SANKUU Yoga Strap
    Colors
    Two
    With Buckle
    No
    User
    Beginners
    Length
    8 Feet
    Adjustable
    Elastic
    Interested?
    Best Budget
    Preview
    Scotamalone Yoga Strap Stretching Strap Physical Therapy Equipment Stretch Band Rehab Multi-Loop Strap Nonelastic Exercise Strap with Exercise Book for Pilates, Dance and Gymnastics
    Product Name
    Scotamalone Yoga Strap
    Colors
    Eight
    With Buckle
    No
    User
    Any
    Length
    6.25 Feet
    Adjustable
    Elastic
    Interested?

     

    How Do You Know if Your Hips Are Tight? 🧘‍♂️

    How Do You Know if Your Hips Are Tight

    Tight hips can have easily noticeable signs; you simply can’t stretch your hips because your muscles feel stiff.

    However, since the muscles in the hip area are complex and affect other parts of the body, hip tightness can have other signs, too. 

    For example, pain in the glutes, lower back, and even the neck can indicate weak hip muscles. 

    You may also show signs of poor posture and inability to stand upright

    You can find out if you have tight hips using the Thomas test. Physical therapists use this test to measure hip flexors’ flexibility in patients who complain about hip stiffness. 

    Lie flat on a table and bring both knees to your chest to do the test.

    Slowly straighten one leg as far as possible.

    If you cannot completely lower your leg to the surface you’re lying on, you have tight hips.

    Thomas test knee to chest

    The biggest cause of tight hips is inadequate movement due to sitting on the couch or at a desk all day.

    However, it can have other causes, too.

    Poor posture, focusing on lower-body exercises for too long (normal in dancers and runners), and even a weak core can cause tight hips.

    However, you can activate and strengthen your hip flexors through hip stretches, no matter what the cause is. 

     

    Bottom Line 🤗

    Willpower in Fitness

    Tight hips have several potential causes, but the main reason is a lifestyle with a lot of time sitting down.

    Tightness will affect your range of motion and lead to knee and lower back injuries.

    If you want to get rid of tight hips, some yoga strap stretches for hips can do the trick.

    Liked this post on hip stretches? Don’t forget to share.

    Last update on 2022-05-21 / Affiliate links / Images from Amazon Product Advertising API

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    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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