Both hips can be stretched with this exercise, at the same time.
–Start sitting on the ground, with both knees bent, and bringing your feet together. Open your feet up like a book by using your hands and press your knees down toward the floor.
–Lengthen your spine and draw your belly button inward. Shoulders should be relaxed. Hold this position for five breaths, and then slowly bend forward and draw your torso toward your legs.
–Pressing your knees down with your arms, rest your hands on your feet, or you can extend your arms out in front of you. Hold for another five breaths.
Head to Knee
Runners love this stretch because it is good for the hips and hamstrings as well as the back too.
–Start sitting on the ground with your legs out in front of you. Pull the sole of your foot against your left inner thigh while you’re bending the right knee.
–With your both hands reach your left foot, stacking your torso on top of your left thigh. Your back is straight.
–Hold the position for at least five breaths, then do the other side.
This is a basic yoga pose, one of the most effective hip openers.
–Begin sitting with your left leg extended behind you and your right knee bend. Pull the right heel in toward your left hip. Your left hip should always point down toward the mat.
–Hold your hands resting on your right thigh or your hips, allowing your torso to rest over your right knee. Stay in this position, breathing at least five breaths.
–Repeat this pose with another knee bent.
It is excellent for stretching your deep glutes.
–Begin sitting on the floor with your legs bent and crossed in front of you making a little triangle.
–Your top knee should be high up toward the ceiling. Stay where you are and breathe.
–To intensify the stretching, place your hands in front of your shins and walk them out as far as you can,
–Hold for five breaths, slowly release, and then switch legs.
Source : www.popsugar.com