A lot of people who sit for long periods of time or do the same movements over and over again have tight hips. Stiff hips can make you uncomfortable, make your posture worse, and even hurt your lower back. Yoga is a great way to relieve this stress while also improving your hip flexibility and movement. These 14 yoga poses are all about opening your hips and stretching the muscles around them to make you more flexible overall.
14 Yoga Poses
Balasana, or Child’s Pose
Why it helps with hip flexibility: Child’s Pose stretches your lower back and hips while also relaxing tight thigh muscles. This is a good pose for beginners who want to improve their hip mobility.
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How to do it: Get down on your knees and put your hands flat on the floor. Slowly sit back until your bottom is close to your heels, and then stretch your arms forward. Put your forehead on the mat and take slow, deep breaths.
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What you get: This pose helps your lower back relax and stretches your hips and thighs. It also helps you relax your mind and body.
Eka Pada Rajakapotasana, also known as Pigeon Pose
Why it helps open the hips: Pigeon Pose is one of the best stretches for loosening up the hip flexors and relieving tension in the lower back and glutes. How to do it: Begin by getting on your hands and knees in a tabletop position. Bring one knee forward and put it behind the wrist that goes with it. Straighten the other leg behind you and slowly lower your hips toward the ground. Stay in this position for several breaths before moving to the other side. Benefits: This pose opens up the hips deeply and stretches the glutes, hip flexors, and lower back muscles.
Utthan Pristhasana, or Lizard Pose
Why it helps open up the hips: Lizard Pose is a very deep stretch that loosens tight hips by focusing on the hip flexors and groin area. How to do it: Start in a high plank position and step one foot forward so that it lands outside your hands. Let your hips fall while keeping your back leg straight. You can make the stretch more intense by lowering your forearms to the floor. Benefits: This pose stretches the hip flexors, groin, and hamstrings and helps you become more flexible.
Pose of the Butterfly (Baddha Konasana)
Why it helps with hip flexibility: Butterfly Pose makes your inner thighs and groin less tight and gives your hip joints more room. How to do it: Sit down first with the bottoms of your feet touching. Let your knees fall to the sides. Put both hands on your feet and push down gently to bring your knees closer to the ground. You can hinge forward from your hips to get a deeper stretch. Benefits: It makes the hips more flexible and mobile while working the inner thigh muscles and groin area.
Supta Baddha Konasana, or reclining bound angle pose
Why it works to open the hips: This version of Butterfly Pose helps your body relax and unwind while gently stretching your hips. How to do it: First, lie flat on your back. Put your feet together and let your knees fall naturally to the floor on each side. Put your arms comfortably by your sides with your palms facing up and breathe deeply and slowly. Benefits: Stretches the hips and groin and relaxes the lower body.
Pose for Happy Baby (Ananda Balasana)
Why it helps with hip flexibility: The Happy Baby Pose stretches your inner thighs and groin area while opening up your hip joints. It also helps your lower back muscles relax. How to do it: To begin, lie flat on your back. Bring both knees up to your chest. With your knees bent, reach up and grab the outside edges of your feet with your hands. Your hips should stay far apart. Put some pressure on your knees to push them down toward the ground. What you get: This pose opens up your lower back and stretches your hip flexors and inner thigh muscles.
Anjaneyasana, or low lunge
Why it helps with hip flexibility: Low Lunge is a great way to stretch the hip flexors and make your legs stronger at the same time. This mix is great for loosening up tight hips. How to do it: Start by standing up straight. Put one foot in front of the other and bend that knee so that it makes a right angle. Put your back knee on the floor to rest. Keep your hips facing forward and gently push them toward the front of your mat. You can get a deeper stretch by raising both arms above your head. What it does: This pose stretches the quadriceps and hamstrings as well as lengthens the hip flexors. It also makes the legs stronger. Yoga workouts at home that save time and are great for people with busy schedules and short sessions
Crescent Lunge (Anjaneyasana)
Why it works well for making hips more flexible: Crescent Lunge adds extra stretch to the hip flexor muscles on top of the basic Low Lunge position. This pose also helps you get better at balancing and keeping your core stable while you practise. How to do it: Start by standing up straight with your feet together. With one foot, take a big step forward and bend your front knee to lower into a lunge. Your back leg should stay straight, with the heel off the ground. Raise both arms straight up to the ceiling and slowly push your hips forward to make the stretch deeper. Benefits: This pose makes your hips more flexible and mobile. It makes the tight hip flexor muscles longer and makes all the leg muscles stronger.
Malasana, or the Squat Pose
Why it helps with hip flexibility The Crescent Lunge position is like the Low Lunge position, but it stretches your hip flexor muscles more. While you hold the pose, it also helps you balance and strengthens your core. # How to do it Stand up straight and take a big step forward with one foot. With your heel off the floor, bend your front knee and keep your back leg straight. Put both arms over your head and gently push your hips forward. # What you get This pose stretches your hip flexors and makes your leg muscles stronger. It also makes your hips more flexible.
Paschimottanasana, or seated forward bend
Why it helps with hip flexibility: This pose is mostly for the hamstrings, but it also helps loosen up tight spots in your lower back and hips. How to do it: To begin, sit on the floor with your legs straight out in front of you. Sit up straight and take a deep breath in. As you breathe out, bend forward at the hips and reach for your feet with your hands. As you go deeper into the position, try to keep your back straight. Benefits: This stretch works your hamstrings and hip muscles and relaxes your lower back at the same time. It helps these areas become more flexible overall.
Lunge with a Twist (Parivrtta Anjaneyasana)
Why it helps with hip flexibility: This position stretches your lower back and works on your hips and groin. The twisting motion makes it easier for your spine to move. How to do it: Start by getting into a low lunge. Put the hand that is opposite your front leg on the ground. Turn your upper body toward your bent leg and reach your other arm straight up to the ceiling. As you twist deeper, try to keep your hips facing forward. What you get: Your hips get more flexible and open. You stretch your groin muscles well. Your spine can move more freely.
Virabhadrasana II, or Warrior II
Why it helps with hip flexibility: Warrior II makes your legs stronger and your hips and chest more flexible at the same time. This pose is a great way to improve your flexibility and balance. How to do it: Place your feet far apart and turn one foot so that it points outward. Bend your front knee until it makes a right angle, and keep your back leg straight. This will lower your body. Look straight ahead and stretch both arms out to the sides so they are level with the floor. What you get: Better balance, more flexible hips, and stronger leg muscles.
Mandukasana, or Frog Pose
Why it works well to make your hips more flexible: Warrior II is a pose that opens up your hips and chest while also strengthening your legs. This pose makes you more flexible and helps you keep your balance. How to do it: Put your feet far apart and turn one of them outward. To make a right angle, bend your front knee and keep your back leg straight. Put your arms out to the sides at shoulder height and look straight ahead. What you get: stronger legs, better balance, and more flexible hips.
Baddha Konasana, or Bound Angle Pose
Butterfly Pose to Make Your Hips More Flexible This seated position is a great way to stretch your hips and groin while also making your inner thighs more flexible. To begin, sit on the floor with your legs straight out in front of you. Put the bottoms of your feet together so they touch. Let your knees fall to the sides on their own. With both hands, grab your feet and gently push your knees down to the ground. This position opens up tight hips and stretches the muscles in the groin. It also helps make your inner thighs more flexible.
