As the seasonal weather comes to us (queue rain, wind and a bit of a chill), movement may not be as much of a priority, or even possibility, than usual. For this experiencing tight hips one movement/position I always recommend is reclined bound angle.
Now you can research more for yourself but essentially you're going to lie down somewhere fairly sturdy (ideally the floor but if you have mobility issues you can do this on your bed but pull back the duvet so theres more stability). Begin with feet and knees together, with feet on floor, then slowly let your knees part towards the outside of the mat or just to opposite sides if you’re not on a mat. If you're new to this movement I'd definitely recommend propping your knees up with some cushions/pillows if you want to hold the position for a few minutes. Over time you can take those cushions away but I definitely recommend keeping them around for the first few times. For a bit of back support or chest opening you could prop a flat pillow or folded blanket under your back, or anywhere you might need a wee bit additional support. Take the arms out wide, bent with hands behind your head, or anywhere that feels comfortable for a prolonged period of time. I would avoid only propping the head up too much just incase it puts unnecessary strain on the neck, but a little to aid comfort is ideal. Once you find a position you are comfortable in, but also feeling a bit of a stretch, you’re going to relax.
If using no props I probably wouldn’t hold much longer than five minutes, as it does become a bit of a backbend. If your body is supported with props beneath you could hold for longer. Once you’re ready to come out of the position, take a breath in and as you exhale engage the abdominals a little, guide each leg back to centre with the hands, then draw your knees into your body and give you back a good massage into the mat/floor/bed. Obviously if you have props you’ll want to gently move these away. This movement takes the body in the opposite directions getting a good balance of counterpose and keeping the spine moving. Finish off with any other stretches/movements that you feel called to do, or just chill out and do nothing!
And of course not forgetting the benefits of refined bound angle:
Can help open up hips and stretch inner thighs
Can promote sleep
Can relieve back tension (but ensure adequately supported if lower back pain)
Can calm the nervous system
Can improve circulation and aid digestion
Can facilitate deeper breathing as chest opens
CONTRAINDICATIONS (mostly relating to at home participation)
Basically if you experience any of these below I would not recommend this movement unless under the supervision of an adequately trained professional. Its not because all these below are a no-go, more that it would be best to ensure you are in the optimal position to prevent injury.
Knee injuries
Issues with SI joint
Later term in pregnancy
Neck injury
Hip or groin injuries
Severe sciatica
Lower back or spinal disc injuries