Tight hips are a common problem for people who sit for long hours or repeat the same movements daily. When the hips become stiff, it can lead to discomfort, poor posture, and lower back pain. Yoga offers a gentle yet effective way to release this tension, improve flexibility, and support healthier movement. Below are 14 yoga poses designed to open the hips and stretch surrounding muscles.
Child’s Pose (Balasana)
Why it helps hip mobility: Child’s Pose gently stretches the hips, thighs, and lower back, making it ideal for beginners.
How to practice: Kneel on the mat, sit your hips back toward your heels, and extend your arms forward. Rest your forehead on the floor and breathe slowly.
What you gain: Opens the hips, stretches the thighs, eases lower back tension, and promotes relaxation.
Pigeon Pose (Eka Pada Rajakapotasana)
Why it works: This pose provides a deep stretch to the hip flexors, glutes, and lower back.
How to practice: From a tabletop position, slide one knee forward behind the wrist and extend the opposite leg back. Lower the hips and hold before switching sides.
Benefits: Deeply opens the hips while relieving built-up tension.
Lizard Pose (Utthan Pristhasana)
Why it’s effective: Lizard Pose targets the hip flexors and groin for an intense hip-opening stretch.
How to practice: From a high plank, step one foot outside your hands and lower your hips. For more intensity, lower onto your forearms.
Benefits: Improves flexibility in the hips, groin, and hamstrings.
Butterfly Pose (Baddha Konasana)
Why it supports flexibility: This pose opens the inner thighs and hip joints.
How to practice: Sit with the soles of your feet together and knees open. Hold your feet and gently press your knees downward.
Benefits: Enhances hip mobility and stretches the groin area.
Reclining Bound Angle Pose (Supta Baddha Konasana)
Why it works: A restorative variation that allows the hips to open gently while the body relaxes.
How to practice: Lie on your back with feet together and knees falling open. Rest your arms at your sides and breathe deeply.
Benefits: Releases lower-body tension while stretching the hips and groin.
Happy Baby Pose (Ananda Balasana)
Why it helps: This pose stretches the inner thighs and hip flexors while easing lower back stiffness.
How to practice: Lie on your back, draw knees toward your chest, and hold the outer edges of your feet. Gently press knees downward.
What you gain: Looser hips and a relaxed lower back.
Low Lunge (Anjaneyasana)
Why it’s beneficial: Low Lunge stretches the hip flexors and quadriceps while strengthening the legs.
How to practice: Step one foot forward into a lunge, lower the back knee, and gently push hips forward. Raise arms for a deeper stretch.
Benefits: Releases hip tension and improves lower-body strength.
Crescent Lunge (Anjaneyasana)
Why it’s effective: This variation deepens the hip flexor stretch while improving balance and core stability.
How to practice: Step into a lunge with the back heel lifted. Reach arms overhead and sink into the hips.
Benefits: Boosts hip mobility and leg strength.
Squat Pose (Malasana)
Why it helps: Squat Pose opens the hips and groin while strengthening the legs.
How to practice: Stand with feet wide, squat down, and keep the spine upright. Bring hands together for balance.
What you gain: Improved hip flexibility and lower-body strength.
Seated Forward Bend (Paschimottanasana)
Why it works: Although known for hamstring stretching, this pose also loosens the hips and lower back.
How to practice: Sit with legs extended, lengthen the spine, and fold forward from the hips.
Benefits: Releases tension and enhances flexibility.
Lunge With a Twist (Parivrtta Anjaneyasana)
Why it’s helpful: Combines hip opening with spinal mobility.
How to practice: From Low Lunge, twist toward the front leg while keeping hips facing forward.
What you gain: Improved hip flexibility and spinal rotation.
Warrior II (Virabhadrasana II)
Why it supports flexibility: Strengthens the legs while opening the hips and chest.
How to practice: Stand wide, bend the front knee, extend arms, and gaze forward.
Benefits: Enhances balance, strength, and hip mobility.
Frog Pose (Mandukasana)
Why it works: Frog Pose deeply stretches the inner thighs, groin, and hips.
How to practice: Position knees wide with feet turned outward and lower hips toward the floor.
What you gain: Increased hip range of motion and inner-thigh flexibility.
Bound Angle Pose (Baddha Konasana)
Why it’s effective: This seated pose gently opens the hips and groin.
How to practice: Sit with feet together, knees open, and fold forward slightly for a deeper stretch.
What you gain: Improved hip flexibility and relaxed inner thighs.
