Tight hips are a common problem for people who spend long hours sitting or repeating the same movements every day. When the hips become stiff, they can affect posture, limit mobility, and even lead to lower back discomfort or pain. Yoga is an effective and natural way to release this tension while improving flexibility and joint movement. The following 14 yoga poses are designed to open the hips, stretch surrounding muscles, and support better overall mobility.
Child’s Pose (Balasana)
Child’s Pose gently stretches the hips, lower back, and thighs, making it ideal for beginners. Kneel on the mat with your hands placed in front of you. Slowly sit your hips back toward your heels while extending your arms forward. Rest your forehead on the mat and breathe deeply.
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Pigeon Pose (Eka Pada Rajakapotasana)
Pigeon Pose is one of the most effective poses for opening the hips and releasing tight glutes. Begin in a tabletop position. Bring one knee forward behind the wrist while extending the opposite leg straight back. Lower your hips gently and hold for several breaths before switching sides.
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Lizard Pose (Utthan Pristhasana)
This pose targets the hip flexors and groin area, helping to release deep hip tightness. From a high plank, step one foot outside your hands. Keep the back leg straight and lower your hips. For a deeper stretch, rest your forearms on the mat.
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Butterfly Pose (Baddha Konasana)
Butterfly Pose loosens tight inner thighs and creates space in the hip joints. Sit upright and bring the soles of your feet together. Let your knees fall outward naturally. Hold your feet and gently lean forward from the hips.
Reclining Bound Angle Pose (Supta Baddha Konasana)
This restorative pose gently opens the hips while encouraging deep relaxation. Lie on your back and bring the soles of your feet together. Allow your knees to fall open and rest your arms comfortably by your sides.
Happy Baby Pose (Ananda Balasana)
Happy Baby opens the hips and stretches the inner thighs while easing lower back tightness. Lie on your back and draw both knees toward your chest. Hold the outer edges of your feet and gently pull your knees downward.
Low Lunge (Anjaneyasana)
Low Lunge deeply stretches the hip flexors while strengthening the legs. Step one foot forward into a lunge and lower the back knee to the floor. Push your hips slightly forward and lift your arms overhead if comfortable.
Crescent Lunge
This pose builds on Low Lunge by increasing the stretch through the hip flexors and improving balance. Step forward into a deep lunge with the back leg straight and heel lifted. Raise both arms overhead and gently press the hips forward.
Squat Pose (Malasana)
Malasana naturally opens the hips and improves lower body flexibility. Stand with feet slightly wider than hip-width and lower into a deep squat. Bring your elbows inside your knees and keep your chest lifted.
Seated Forward Bend (Paschimottanasana)
This pose stretches the hamstrings while also loosening the hips and lower back. Sit with legs extended forward. Inhale to lengthen the spine, then hinge at the hips and fold forward.
Lunge with Twist (Parivrtta Anjaneyasana)
Combines a hip-opening stretch with a spinal twist for improved mobility. From Low Lunge, place the opposite hand on the floor and twist your torso toward the front leg while lifting the other arm upward.
Warrior II (Virabhadrasana II)
Warrior II strengthens the legs while opening the hips and chest Stand with feet wide apart, bend the front knee, and extend both arms parallel to the floor. Gaze forward.
Frog Pose (Mandukasana)
Frog Pose provides a deep stretch to the hips and inner thighs. Bring your knees wide apart with forearms resting on the mat. Slowly lower your hips toward the floor.
Bound Angle Pose (Baddha Konasana)
This seated pose effectively opens the hips and stretches the groin. Sit with the soles of your feet together and knees relaxed to the sides. Apply gentle pressure to deepen the stretch.
