Tight hips are common among people who spend long hours sitting or repeating the same movements every day. Over time, this stiffness can lead to poor posture, discomfort, and even lower back pain. Yoga provides an effective way to release built-up tension while improving flexibility and mobility in the hip area. The following 14 yoga poses focus on opening the hips and stretching surrounding muscles to support smoother movement and better overall flexibility.
14 Yoga Poses for Hip Flexibility
Child’s Pose (Balasana)
Why it supports hip flexibility: Child’s Pose gently stretches the hips and lower back while easing tension in the thighs, making it ideal for beginners.
How to perform it: Begin kneeling with your hands on the floor. Slowly sit back toward your heels, extend your arms forward, and rest your forehead on the mat. Breathe slowly and deeply.
What you gain: This pose stretches the hips and thighs, releases lower back tension, and promotes a calm, relaxed state.
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Pigeon Pose (Eka Pada Rajakapotasana)
Why it opens the hips: Pigeon Pose deeply targets the hip flexors and glutes, helping release tension in the hips and lower back.
How to perform it: Start in a tabletop position. Bring one knee forward behind the same-side wrist and extend the opposite leg back. Gently lower your hips and hold for several breaths before switching sides.
Benefits: Provides a deep hip opening while stretching the glutes, hip flexors, and lower back muscles.
Lizard Pose (Utthan Pristhasana)
Why it opens the hips: This pose delivers an intense stretch to the hip flexors and groin, helping loosen tight hips.
How to perform it: Begin in a high plank, step one foot outside your hands, and lower your hips. Keep the back leg straight or lower onto your forearms for a deeper stretch.
Benefits: Stretches the hip flexors, groin, and hamstrings while improving flexibility.
Butterfly Pose (Baddha Konasana)
Why it improves hip mobility: Butterfly Pose targets the inner thighs and groin, creating space in the hip joints.
How to perform it: Sit with the soles of your feet together and knees dropping outward. Hold your feet and gently press the knees toward the floor. Lean forward slightly for a deeper stretch.
Benefits: Enhances hip flexibility and stretches the inner thighs and groin.
Reclining Bound Angle Pose (Supta Baddha Konasana)
Why it helps hip opening: This relaxing variation gently stretches the hips while encouraging full-body relaxation.
How to perform it: Lie on your back, bring the soles of your feet together, and allow your knees to fall outward. Rest your arms by your sides with palms facing up.
Benefits: Stretches the hips and groin while releasing lower-body tension.
Happy Baby Pose (Ananda Balasana)
Why it boosts hip flexibility: Happy Baby opens the hip joints and stretches the inner thighs and groin while easing the lower back.
How to perform it: Lie on your back, draw your knees toward your chest, and hold the outer edges of your feet. Keep the knees wide and gently press them downward.
What you gain: Loosens hip flexors, stretches inner thighs, and releases lower back tightness.
Low Lunge (Anjaneyasana)
Why it improves hip flexibility: Low Lunge effectively stretches the hip flexors while strengthening the legs.
How to perform it: Step one foot forward into a lunge and lower the back knee to the floor. Keep hips facing forward and gently press them ahead. Raise your arms overhead for added stretch.
What it does: Lengthens the hip flexors, stretches the quadriceps and hamstrings, and builds leg strength.
Crescent Lunge (Anjaneyasana)
Why it works well: Crescent Lunge deepens the hip flexor stretch while improving balance and core stability.
How to perform it: From standing, step one foot forward and lower into a lunge with the back heel lifted. Raise your arms overhead and gently push the hips forward.
Benefits: Increases hip mobility, lengthens tight hip flexors, and strengthens the legs.
Squat Pose (Malasana)
Why it supports hip flexibility: Squat Pose opens the hips deeply while strengthening the lower body.
How to perform it: Stand with feet slightly wider than hip-width, lower into a squat, and keep your heels grounded. Bring your hands together at your chest.
What you gain: Improves hip mobility, stretches hip flexors, and strengthens the legs.
Seated Forward Bend (Paschimottanasana)
Why it helps the hips: This pose stretches the hamstrings while easing tightness in the hips and lower back.
How to perform it: Sit with legs extended, inhale to lengthen your spine, then fold forward from the hips while keeping your back straight.
Benefits: Stretches the hamstrings and hips and releases lower back tension.
Lunge with a Twist (Parivrtta Anjaneyasana)
Why it improves hip flexibility: This twisting pose stretches the hips and groin while increasing spinal mobility.
How to perform it: Begin in a Low Lunge, place the opposite hand on the floor, twist toward the front leg, and reach the other arm upward.
What you gain: Opens the hips, stretches the groin, and improves spinal movement.
Warrior II (Virabhadrasana II)
Why it works well: Warrior II strengthens the legs while increasing hip and chest mobility.
How to perform it: Stand with feet wide apart, turn one foot outward, bend the front knee, and extend your arms at shoulder height.
What you gain: Better hip mobility, stronger legs, and improved balance.
Frog Pose (Mandukasana)
Why it helps hip opening: Frog Pose delivers a deep stretch to the hips and inner thighs.
How to perform it: Lower onto your forearms and knees, widen the knees, and keep feet turned outward while easing the hips back.
What you gain: Greater hip flexibility and a deep inner thigh stretch.
Bound Angle Pose (Baddha Konasana)
Why it supports hip flexibility: This seated pose stretches the hips and groin while improving inner thigh flexibility.
How to perform it: Sit with legs extended, bring the soles of your feet together, and let the knees fall open. Gently press the knees downward.
Benefits: Opens tight hips, stretches the groin, and improves inner thigh flexibility.
