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Over 60? These Hip-Opening Moves Are Crucial, Trainer Says

Keep your body active and youthful with these hip-opening moves.
FACT CHECKED BY Alexa Mellardo

Living an active lifestyle has major benefits for all areas of your physical health—especially when you stay active after 60. As we age, we experience an increased likelihood of tight hips and reduced strength and mobility (especially if you have a desk job where you're sitting in front of a computer all day). The good news? Yoga is an excellent way to open the hips and restore joint function. Plus, it's a gentle form of daily movement at any age. Add these hip-opening moves to your workout to keep your body moving and youthful.

Read on to learn the best hip-opening moves to do after 60. Hold each yoga move for 3 breaths on each side. And next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Crescent Lunge

crescent pose

This simple yoga move is the perfect way to start this hip opener series. Start in downward dog, and step your right foot in between your hands. Then, drop your back knee down, untuck your toes, and slowly bring your arms up alongside your ears. Pull the belly in, and reach up towards the sky with strong arms and active fingers.

Related: The Top 3 Yoga Moves For Relieving Lower Back Pain, Expert Says

Figure Four Stretch

figure four pose
Jacquie Smith

This next move is in supine, so you will start by lying on your back with your knees bent and your feet on the mat, hip-width distance apart. Place your right foot over your left knee, creating a "figure four" with your legs. Feel free to put your hands behind your head to simultaneously open your heart.

Half Pigeon Pose

pigeon pose
Jacquie Smith

Now that your hips are starting to feel more pliable, you can go into deeper stretches. Grab a yoga block, pillow, or blanket for these last two movements.

Start in the downward-facing dog position, lift your right leg into the air, and slowly bring your right knee to your right wrist, gently placing your front leg on the mat. Make sure your front leg is at a 90-degree angle or less to the front of the mat, your front foot is flexed, and your back leg is extended. If your right glute is off the ground, you can place your prop under your glute to square off your hips and make the pose more comfortable. Lower your forearms or your forehead to the mat.

Related: The Best Immune-Boosting Workout For People Over 60, Trainer Says

Lizard Pose

lizard pose
Jacquie Smith

While this exercise is similar to half pigeon, it creates space in your hip in a slightly different way. Start in downward dog again, lift your right leg into the air, and then place your right foot to the outside of your right hand. Drop your back knee, untuck your toes, and lower your forearms down to the mat or a prop. Make sure to squeeze the right knee towards your right shoulder.

Want more? Try these workouts:

happy woman over 40 stretches on yoga mat
Jacquie Smith, RYT 200, RPYT
Jacquie Smith is a certified integrative nutrition health coach from IIN and a fitness instructor specializing in barre, yoga, and pre/postnatal workouts. Read more about Jacquie
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