Tight hips are a common issue for people who spend long hours sitting or repeating the same movements each day. When the hips become stiff, they can lead to discomfort, poor posture, and sometimes lower back pain. Yoga provides an effective way to release built-up tension while improving flexibility and movement in the hip area. The following poses focus on opening the hips and gently stretching the surrounding muscles to support better mobility and overall flexibility.
Fourteen Yoga Poses for Hip Flexibility
Child’s Pose (Balasana)
Why it helps hip mobility: Child’s Pose gently stretches the lower back and hip area while relaxing tight thigh muscles, making it ideal for beginners.
How to do it: Begin in a kneeling position with your hands on the floor. Slowly sit back, bringing your hips toward your heels, and extend your arms forward. Rest your forehead on the mat and take slow, deep breaths.
What you gain: This pose loosens hips and thighs, eases lower back tension, and promotes a calm, relaxed state.
Pigeon Pose (Eka Pada Rajakapotasana)
Why it supports hip opening: Pigeon Pose is one of the most effective stretches for hip flexors, glutes, and the lower back.
How to do it: Start on your hands and knees. Bring one knee forward behind the same-side wrist and extend the opposite leg straight back. Lower your hips gently and hold for several breaths before switching sides.
Benefits: Provides a deep hip stretch while releasing tension in the glutes and surrounding muscles.
Lizard Pose (Utthan Pristhasana)
Why it improves flexibility: This pose deeply targets the hip flexors and groin, helping loosen tight hips.
How to do it: From a high plank, step one foot outside your hands. Lower your hips while keeping the back leg extended. For a deeper stretch, lower your forearms to the floor.
Benefits: Stretches the hips, groin, and hamstrings while improving overall flexibility.
Butterfly Pose (Baddha Konasana)
Why it works for hip flexibility: Butterfly Pose releases tension in the inner thighs and groin, creating more space in the hip joints.
How to do it: Sit with the soles of your feet together and let your knees fall open. Hold your feet and gently press your knees toward the floor. Fold forward slightly for a deeper stretch.
Benefits: Enhances hip mobility while stretching the inner thighs and groin.
Reclining Bound Angle Pose (Supta Baddha Konasana)
Why it helps hip opening: This reclining variation gently stretches the hips while encouraging deep relaxation.
How to do it: Lie on your back, bring the soles of your feet together, and allow your knees to drop outward. Rest your arms beside you and breathe slowly.
Benefits: Releases tension in the hips and groin and relaxes the lower body.
Happy Baby Pose (Ananda Balasana)
Why it improves hip flexibility: Happy Baby Pose opens the hip joints and stretches the groin and inner thighs.
How to do it: Lie on your back, draw your knees toward your chest, and hold the outer edges of your feet. Keep your knees wide and gently press them downward.
What you gain: Stretches the hip flexors while easing tension in the lower back.
Low Lunge (Anjaneyasana)
Why it benefits the hips: Low Lunge effectively stretches the hip flexors while building leg strength.
How to do it: Step one foot forward into a lunge and lower the back knee to the floor. Keep your hips facing forward and gently press them ahead. Raise your arms overhead if desired.
What it does: Lengthens hip flexors, stretches the quadriceps and hamstrings, and strengthens the legs.
Crescent Lunge
Why it enhances flexibility: Crescent Lunge deepens the stretch through the hip flexors while improving balance and stability.
How to do it: Step forward into a lunge, keep the back leg straight with the heel lifted, and raise both arms overhead. Gently push the hips forward.
Benefits: Increases hip mobility and strengthens the leg muscles.
Squat Pose (Malasana)
Why it supports hip mobility: Squat Pose opens the hips while strengthening the core and legs.
How to do it: Stand with feet slightly wider than hip-width and lower into a deep squat. Keep your chest lifted and press your elbows gently against your knees.
What you gain: Improves hip flexibility and builds lower-body strength.
Seated Forward Bend (Paschimottanasana)
Why it helps flexibility: This pose stretches the hamstrings while releasing tension in the hips and lower back.
How to do it: Sit with legs extended, inhale to lengthen the spine, and exhale as you fold forward from the hips, reaching toward your feet.
Benefits: Improves flexibility in the hips, hamstrings, and lower back.
Lunge with a Twist (Parivrtta Anjaneyasana)
Why it works for hips: This twisting pose targets the hips and groin while increasing spinal mobility.
How to do it: From a low lunge, place the opposite hand to your front leg on the floor and twist your torso toward the bent knee, reaching the other arm upward.
What you gain: Enhances hip openness, stretches the groin, and improves spinal range of motion.
Warrior II (Virabhadrasana II)
Why it improves hip flexibility: Warrior II strengthens the legs while increasing hip and chest mobility.
How to do it: Stand with feet wide apart, turn one foot outward, bend the front knee, and extend both arms to shoulder height while gazing forward.
What you gain: Stronger legs, better balance, and improved hip flexibility.
Frog Pose (Mandukasana)
Why it helps the hips: Frog Pose provides an intense stretch for the inner thighs and hips.
How to do it: Come down to your forearms and knees, widen your knees, and keep your feet turned outward. Slowly lower your hips toward the floor.
What you gain: Deep hip opening and increased inner-thigh flexibility.
Bound Angle Pose (Baddha Konasana)
Why it supports flexibility: This seated pose stretches the hips, groin, and inner thighs.
How to do it: Sit with legs extended, bring the soles of your feet together, and let your knees fall outward. Hold your feet and gently guide your knees toward the floor.
Benefits: Helps open tight hips while increasing inner-thigh flexibility.
