The Power of Hip Openers in Yoga: Release Unprocessed Emotions and Restore Energy Flow
HIPS DON’T LIE
Some may associate the hips with sensuality or femininity due to cultural and societal influence (think Beyoncé or Shakira), but this area of our body operates as so much more. The hips serve as the foundation for our posture, balance and mobility, but there is also a deep connection to the nervous system via the psoas muscle. The sacrum actually means “sacred” in Latin which is very fitting.
We initiate key movements as well as soften the impact of those movements with the muscles, bones and ligaments that come from this area of the body. And there are around 30 muscles that give support to the movement as well as the stability of the hips so we can work through physical as well as deep emotional tension through the practice of yoga asanas or poses. Hip openers go beyond physical flexibility and contribute to emotional as well as energetic release. In this post we will dive into a brief anatomy of the hips and their role, the emotional meaning of the hips in yoga and energy flow, how unprocessed emotions manifest as physical tension in the body and some benefits of hip openers for tension and emotional release.
Anatomy of the Hips
The hips act as a bridge between our upper body and our lower body and serve as the central hub of strength, balance and mobility. Anatomically, the hip joint is a ball and socket joint and is formed by the head of the femur, or thigh bone, fitting into the acetabulum or hip socket. This allows for a wide range of motion, from flexion and extension to rotation and lateral movement. And for the hips to function effectively so that we can comfortably move in all directions, it requires a balance of strength, flexibility, and stability.
There are a few key muscle groups to highlight when talking about the core of hip stability.
The glutes include the gluteus maximus, medius and minimus. These muscles support the alignment of the pelvis and help to power the movements initiated from here. Weak glutes can lead to instability in the lower back as well as the knees.
The hip flexors include the psoas and the iliacus and are muscles that connect the spine to the legs which enables forward movement. When these are tight, they can actually pull on the lower back and disrupt alignment of the spine.
The abductors and abductor control side to side movement and help to stabilize the pelvis when walking or balancing on one leg.
When these muscles are either weak or overly tight, the body compensates, and this can lead to discomfort, poor posture, and energetic imbalances that go much deeper than the physical. When it comes to flexibility of the hips, it goes much further than the hip joint itself. We also have to take into account how the surrounding fascia, connective tissue, muscles, and ligaments support and facilitate movement.
Fascia and connective tissue
The iliotibial (IT) band runs from the hip to the knee and needs to stay hydrated and mobile to allow a full range of motion. If the fascia is tight, it restricts movement and can cause pain in surrounding areas such as the lower back or the knees. In order to restore pliability, practicing regular myofascial release with foam rolling or deep tissue massage can be very helpful.
Muscles
In order for our hips to move freely and efficiently, the muscles that surround the hip joint need to have a balance between being both strong and limber. Let’s discuss the primary muscle groups that are involved in the flexibility of our hips.
Hip flexors include the psoas major, iliacus, rectus femoris. These deep muscles connect the lower spine to the femur, influencing hip flexion, spinal stability and posture. If tight, they can restrict extension of the hips and contribute to an anterior pelvic tilt.
Adductors or inner thigh muscles help with hip flexibility and abduction or moving the leg outward. If these are tight, it can limit the side to side movement.
Gluteus maximus and the deep hip rotators (piriformis, gemelli, obturators) control rotation and extension.
Gluteus medius and minimus stabilize the hip in abduction and prevent excessive inward collapse.
Core muscles (rectus abdominus, transverse abdominus, internal oblique and external oblique) provide a solid foundation for flexible hips.
Hip external rotators are muscles that allow outward rotation. If you have a weakness here it can lead to compensatory tension.
Keeping the muscles that surround the hip joint strong as well as flexible can help to alleviate back pain, knee pain and strengthen the core.
Ligaments
Ligaments primarily serve to provide stability, but they can also determine how much mobility the hip joint can withstand. There are three ligaments in the hip capsule that contribute to the stability and mobility of the hips:
the Iliofemoral ligament is the strongest ligament in the entire body and it prevents excessive extension in the hips and allows controlled flexion and rotation.
The Pubofemoral ligament is located in the front of the hip joint and limits excessive abduction and external rotation, which stabilizes the hips.
The Ischiofemoral ligament is located behind the joint and supports internal rotation and stabilizes the back of the joint.
With consistent stretching and certain yoga poses, these ligaments can adapt overtime and allow for an increased range of motion while also maintaining joint integrity.
Emotional Meaning of Hips in Yoga
The hips, or more specifically the psoas and sacral area, are commonly referred to as the “muscle of the soul” as unprocessed emotions, such as fear, grief and sadness are typically stored here. The body’s emotional archives hold onto every fear left unspoken, grief left suppressed, and even moments when we have braced ourselves unconsciously against the harsh realities of life. Both the Root chakra as well as the Sacral chakra reside here and these are the energy centers that govern our sense of safety and emotional expression. The body holds onto what we tend to suppress in the mind. The hips serve as bold storytellers, expressing the truth that we have locked away in the name of survival.
The Root chakra is located at the base of the spine and is where we hold our survival fears. If we have ever felt unsupported or unsafe, that energy can bury itself deep into the tissues of the hips. The Sacral chakra is located just below the navel and is the seat of our emotions, sensuality, and creativity. When we shy away from our desires or suppress our emotions, the hips become tight and stiff, restricting energy flow throughout the body.
THE MIND-BODY CONNECTION AT PLAY
So how do these emotions manifest as physical tension? The psoas muscle is one of the deepest muscles in our body and connects the spine to our legs. This muscle is critical because of its direct connection to the nervous system. When we feel threatened, we subconsciously may tighten this muscle bracing for fight or flight. But many of us experience stress that is chronic and our bodies never fully release the tension that comes from this. And when the hips are tight or locked, the lower back overcompensates which can lead to lower back pain, discomfort and stiffness. It can also manifest as an overall sense of heaviness in this area. We quite literally carry the weight of our fears and other unresolved emotions in our pelvic area. But there is a way for us to confront these emotions as well as move a mindfully through them and allow a safe space for release. And I think you know where we’re going with this so let’s get into the next section.
The Power of Hip Openers
Yoga is a beautiful practice that allows us to soften, release and reclaim the energy that has been trapped with us and buried deep for so long. Through hip opening poses, we give ourselves permission to feel, surrender, and to let go of what no longer serves us. Emotional release through hip openers is not about forcing flexibility. It is about building safety and cultivating trust in your body and in your ability to release what you no longer need or resonate with. Let’s discuss some of my favorite hip openers to release emotions or energy that has been stuck due to chronic stress or trauma:
Pigeon pose is a deep release that allows store emotions to come to the surface.
The yogi squat is a grounding pose that encourages openness, while also strengthening the foundation be beneath us.
Lizard pose is a deep hip stretch that causes us to breathe through the intensity which also can help us navigate emotional waves that come up in daily life.
Bound angle pose is a seated hip opener and a groin stretch that can relieve tension in the pelvic area.
half pigeon pose
When we practice these poses and breathe deeply into them, we allow energy to flow more freely. We create space for clarity and a deep reconnection to ourselves. The more that we soften into these postures, the more we experience softness in our lives. And remember, the body responds to patience and flow, not force so move through these poses slowly and intentionally.
Conclusion
Our hips hold the key to stability, balance, mobility and even emotional release. Releasing the hips allows for greater emotional fluidity, creativity, and openness in our lives. When we move through the stiffness of our hips, we can unlock more than just tight muscles. We can also uncover parts of ourselves that we have suppressed and are waiting to be acknowledged and released with compassion. We clear subtle energetic blockages that keep us bound to our fears and when we do this, we find freedom, both and movement and in our soul. When you step onto your mat and settle in into these poses, remember this is not just a stretch. This is a release. Your body holds much wisdom. Trust and listen to it.
Try incorporating these hip opening poses into your daily routine or try my hip opening yoga sequence on YouTube and notice how your flexibility, mobility, posture, and maybe even your breath improves. Which pose is your favorite? Share your experience in the comments—I’m interested to hear how your hips feel after practicing!
References
Kaminoff, L., & Matthews, A. (2022). Yoga anatomy. Human Kinetics, Inc.
Stephens, M. (2017). Yoga therapy: Foundations, methods, and practices for common ailments. North Atlantic Books.
Woodgate, I. (n.d.). Home. Hip Knee Tumour Surgery. https://www.hipkneetumoursurgery.com/conditions-treated/hip-surgery/hip-anatomy/hip-anatomy-and-function