Tight hips are a common problem for people who sit for long periods or repeat the same movements throughout the day. Stiff hips can lead to discomfort and poor posture. They may also cause lower back pain. Yoga provides an effective way to release this tension and improve flexibility and movement in the hip area. The following 14 yoga poses target the hips & stretch the surrounding muscles to enhance your overall flexibility.
Gentle Grounding Pose to Release Hip Tension (Child’s Pose – Balasana)
Why it works for hip flexibility: Child’s Pose stretches your lower back and hip area while loosening tight thigh muscles. This makes it a good beginner pose for improving hip mobility.
How to perform it: Start in a kneeling position with your hands flat on the floor. Sit back slowly until your bottom moves toward your heels and stretch your arms forward. Rest your forehead on the mat and breathe slowly & deeply.
Goodbye footprint marks on your sandals: the trick to erase them and make them look new again
What you gain: This pose stretches your hips and thighs while releasing lower back tension. It also helps calm your mind and body.
Deep Hip Opener That Targets Glutes and Flexors (Pigeon Pose – Eka Pada Rajakapotasana)
Why it works for hip opening: Pigeon Pose is one of the best stretches for loosening tight hip flexors and releasing tension in your glutes and lower back.
How to perform it: Begin on your hands and knees in a tabletop position. Bring one knee forward and place it behind the wrist on the same side. Extend the opposite leg straight behind you and slowly lower your hips toward the floor. Hold this position for several breaths and then switch to the other side.
Benefits: This pose delivers a deep hip opening while stretching your glutes and hip flexors as well as your lower back muscles.
Strong Lunge Stretch for Tight Hip Flexors (Lizard Pose – Utthan Pristhasana)
Why it works for hip opening: Lizard Pose targets the hip flexors and groin to deliver a deep stretch that helps release tension in tight hips.
How to perform it: Start in a high plank position and step one foot forward to place it outside your hand. Lower your hips while keeping your back leg extended. You can drop down to your forearms for a deeper stretch.
Benefits: This pose stretches the hip flexors and groin along with the hamstrings while improving overall flexibility.
Seated Hip-Opening Pose That Encourages Inner Thigh Release (Butterfly Pose – Baddha Konasana)
Why it helps hip flexibility: Butterfly Pose releases tension in your inner thighs and groin while opening up your hip joints. How to do it: Sit down and press the bottoms of your feet together. Allow your knees to drop out to the sides. Hold your feet with your hands & gently push your knees toward the floor. You can lean forward from your hips if you want a stronger stretch.
Benefits: This pose improves hip mobility and flexibility by working the inner thigh muscles and groin area.
Restorative Reclined Pose for Soft Hip and Groin Opening (Supta Baddha Konasana)
Why it works for hip opening: This variation of Butterfly Pose gently opens your hips while allowing your body to relax completely. How to perform it: Begin by lying on your back. Bring the soles of your feet together and let your knees fall naturally to each side toward the floor. Rest your arms at your sides with palms facing up and breathe slowly and deeply.
Benefits: Opens the hips & groin while reducing tension in your lower body.
Playful Supine Stretch That Frees the Lower Back and Hips (Happy Baby Pose – Ananda Balasana)
Why it works for hip flexibility: Happy Baby Pose opens up the hip joints while stretching your groin area & inner thighs. It also helps loosen your lower back muscles.
How to perform it: Start by lying flat on your back. Draw both knees up toward your chest. Reach up and hold the outside edges of your feet with your hands while keeping your knees bent. Your hips should stay wide apart. Apply gentle pressure to push your knees down toward the ground.
What you gain: This pose stretches your hip flexors and inner thigh muscles while releasing tightness in your lower back region.
Low Lunge Stretch to Lengthen Hip Flexors and Thighs (Anjaneyasana)
Why it works for hip flexibility: Low Lunge stretches the hip flexors while making your legs stronger. This makes it great for loosening up stiff hips.
How to perform it: Start by standing up straight. Take one foot forward and bend that knee until it forms a right angle. Lower your back knee to the floor. Point your hips forward and slowly push them toward the front of your mat. You can raise both arms overhead if you want a deeper stretch.
What it does: This pose extends the hip flexors and stretches the quadriceps and hamstrings. It also strengthens your entire legs.
Dynamic Standing Lunge to Build Mobility and Balance (Crescent Lunge – Anjaneyasana)
Why it works well for hip flexibility: Crescent Lunge takes the basic Low Lunge position and adds more stretch to the hip flexor muscles. This pose also improves your balance and strengthens your core during practice.
How to perform it: Start by standing up straight with your feet together. Step one foot forward into a wide stance and bend your front knee to lower into a lunge. Keep your back leg straight with the heel lifted off the floor. Raise both arms straight overhead and gently push your hips forward to increase the stretch.
Benefits: This pose improves hip mobility and flexibility. It stretches tight hip flexor muscles & strengthens the muscles throughout your legs.
Deep Squat Pose That Improves Hip and Ankle Flexibility (Malasana)
Why it works well for hip flexibility Crescent Lunge builds on the basic Low Lunge position by adding extra stretch to your hip flexor muscles. The pose also helps improve your balance & builds core strength as you hold it.
How to perform it: Start by standing up straight and step one foot forward into a wide stance. Bend your front knee while keeping your back leg straight with the heel off the ground. Lift both arms above your head and gently press your hips forward.
What you gain: This pose increases hip mobility and stretches your hip flexors while building strength in your leg muscles.
Seated Fold to Release Hamstrings and Hip Tightness (Paschimottanasana)
Forward Fold Stretch Why it helps your hips: This stretch focuses on your hamstrings while also releasing tightness in your hips and lower back.
How to do it: Sit on the floor with your legs straight out in front. Breathe in as you sit up tall and lengthen your spine. Breathe out as you fold forward from your hips & reach toward your feet. Keep your back as straight as possible while moving deeper into the stretch.
What you gain: This movement stretches your hamstrings and hip muscles while easing tension in your lower back. It boosts flexibility throughout these connected areas.
Twisting Lunge to Improve Hip Rotation and Spine Mobility (Parivrtta Anjaneyasana)
Hip Flexibility Benefits This position works on your hips and groin while stretching your lower back. The twist helps your spine become more mobile.
How to Do It: Begin in a Low Lunge position. Place the hand that is opposite to your front leg on the ground. Rotate your upper body toward your bent leg & extend your other arm straight up toward the ceiling. Keep your hips pointing forward as you twist further.
Results: You Can Expect Your hips will open up and become more flexible. Your groin muscles will get stretched effectively. Your spine will develop better mobility & range of motion.
Wide-Legged Strength Pose That Opens Hips Gently (Warrior II – Virabhadrasana II)
Why it works well for hip flexibility: Warrior II strengthens your legs and opens up your hips and chest at the same time. This pose improves your flexibility and helps you balance better.
How to perform it: Stand with your feet wide apart & turn one foot outward. Bend your front knee to create a right angle while keeping your back leg straight. Extend both arms out to your sides at shoulder height and gaze forward.
What you gain: Greater hip mobility and stronger legs with better balance.
Intense Inner-Thigh and Hip Opener for Deep Release (Frog Pose – Mandukasana)
Why it works well for hip flexibility: Warrior II builds strength in your legs while simultaneously opening your hips and chest. The pose enhances flexibility and improves your overall balance.
How to perform it: Position your feet wide apart & rotate one foot so it points outward. Lower your body by bending the front knee until it forms a right angle while maintaining a straight back leg. Stretch both arms horizontally at shoulder level and direct your gaze forward over your front hand.
What you gain: This pose develops increased hip mobility and builds leg strength while enhancing your ability to maintain balance.
Classic Seated Hip Opener for Long-Term Flexibility (Bound Angle Pose – Baddha Konasana)
Butterfly Pose for Hip Flexibility. This seated position stretches your hips and groin while improving flexibility in your inner thighs. Begin by sitting on the floor with your legs extended straight ahead. Bring the soles of your feet together until they meet in front of you. Allow your knees to drop naturally toward the sides. Hold your feet with both hands and gently press down on your knees to bring them closer to the floor. This pose opens tight hips and lengthens the groin muscles while building flexibility through your inner thigh region.
