Hip Opening and Splits Practice: 10-Minute Home Yoga Trilogy | Tapas Yoga HK
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Many people dream of achieving the splits, but tight hips are a common problem for Hong Kong residents - sitting at the office for long hours and lack of stretching cause hip muscles to become stiff.
The good news is, with the right approach and 10 minutes of daily practice, hip flexibility can gradually improve. Below are three progressive movements suitable for home practice to help you move step by step closer to achieving the splits.
Many students ask: What movements can I practice at home to open my hips and work toward the splits?
This 10-minute trilogy below is specifically designed for hip flexibility. After completing it, you'll immediately feel your hips loosening up, bringing you one step closer to the splits.
Part One: Low Lunge Hip Opener
This is a foundational hip opening movement that effectively stretches the hip flexors.
How to do it:
- Start in tabletop position, step your right foot forward to the outside of your right hand
- Keep hands shoulder-width apart on the ground
- Extend the back leg as straight as possible, toes directly under the heel
- Slowly sink the hips down, feeling the stretch in the front hip
- Hold for 5 to 8 breaths, then switch sides
Note: Keep the spine elongated, don't collapse the lower back. If it feels too intense, you can place the back knee on the ground.
Part Two: Half Splits (Ardha Hanumanasana)
Half splits stretch the hamstrings while training pelvic alignment.
How to do it:
- Start from low lunge, shift hips backward
- Straighten the front leg, flex the foot
- Extend the upper body forward, keeping the spine long
- Keep the pelvis neutral - both hip points at the same level
- Hold for 5 to 8 breaths
Common mistakes:
- Rounding the back: Keep the spine long, the goal isn't to touch your toes
- Sitting back too far: Back knee should be directly under the hip joint
- Tilted pelvis: Keep both hip joints parallel
Part Three: Full Splits (Hanumanasana)
Once you can do the first two movements comfortably, you can try the full splits.
How to do it:
- Start from half splits, slowly slide the front leg forward
- Simultaneously extend the back leg backward
- Hands can rest on yoga blocks for support
- Keep the pelvis facing forward, don't let it tilt
- Stay at a comfortable position, don't force it
Important reminders:
- If your body isn't ready, don't push it - use yoga blocks to elevate your hands
- Progress takes time, consistent practice matters more than going too deep at once
- Practice both sides to develop the body evenly
The splits isn't a goal you can achieve overnight, but by spending 10 minutes daily practicing these three movements, you'll gradually find your hips becoming more flexible. Remember, the process matters more than the result - enjoy the feeling of your body opening up.
Feel free to leave a comment with any questions, or ask our instructors during yoga class.
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Address:
- Unit 206F, Gee Tat Centre, 129 On Lok Road, Yuen Long (3 mins walk from Long Ping MTR Exit E)
- Unit 05, 19/F, 99 Plaza, 99 Tai Ho Road, Tsuen Wan
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Thanks for reading! We hope this article helps deepen your yoga knowledge. I'm from Tapas Yoga HK. We're a dedicated yoga studio with locations in Yuen Long and Tsuen Wan. If you'd like to start your yoga journey, contact us via WhatsApp: (Yuen Long) 68287318 or (Tsuen Wan) 54700838.
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