When the hips stop moving, it can cause pain, bad posture, and sometimes pain in the lower back. Yoga is a gentle and effective way to let go of tension that has built up and make your body more flexible and able to move better. The poses below are meant to help you move better by opening up your hips and stretching the muscles around them.
Child’s Pose (Balasana)
Why it helps: Child’s Pose is a great way for beginners to work on their hip mobility because it gently stretches the lower back, hips, and thighs.
How to do it: Get down on your knees and put your hands in front of you. Slowly sit back on your heels, stretch your arms, and put your forehead on the mat. Take a deep breath and let go.
Eka Pada Rajakapotasana, or Pigeon Pose
Why it helps: This is one of the best poses for loosening up tight hip flexors and glutes and opening up the hips.
To do it: Start on your hands and knees. Bring one knee forward behind your wrist, stretch the other leg back, and lower your hips slowly. Hold for several breaths, then switch sides.
Benefits: Stretches the hips, glutes, and lower back deeply.
Utthan Pristhasana, or Lizard Pose
Why it helps: Lizard Pose is a very effective and intense stretch for the hip flexors and groin.
How to do it: From a high plank, step one foot outside your hands and lower your hips. Make sure the back leg is straight. To get a deeper stretch, lower yourself onto your forearms.
Benefits: Makes the hips, groin, and hamstrings more flexible.
Butterfly Pose (Baddha Konasana)
Why it helps: This pose makes the inner thighs and groin less tight and makes the hips move better.
How to do it: Sit up straight with the bottoms of your feet together. Let your knees fall out to the sides and hold your feet. Gently push your knees down toward the floor. Fold forward to add depth.
Benefits: It makes the hips and inner thighs more flexible.
Supta Baddha Konasana, or reclining bound angle pose
Why it helps: This is a relaxing variation that gently opens the hips and helps you relax deeply.
To do it: Lie on your back with your knees bent and your feet flat on the floor. Put your arms down by your sides and take a deep breath.
Benefits: Calms the nervous system and relaxes the hips and groin.
Ananda Balasana, or Happy Baby Pose
Why it helps: This pose opens up the hip joints and stretches the inner thighs, which helps relieve tension in the lower back.
How to do it: Lie on your back, pull your knees toward your chest, and hold the edges of your feet. Gently push your knees down.
Benefits: Makes your hips more flexible and eases tightness in your lower back.
Anjaneyasana, or Low Lunge
Why it works: Low Lunge stretches the hip flexors a lot and makes the legs stronger.
To do it: Step one foot forward into a lunge and bring the back knee down to the floor. Keep your hips facing forward and push them forward gently. For a deeper stretch, lift your arms.
Benefits: It strengthens the legs and makes the hip flexors longer.
Anjaneyasana, or Crescent Lunge
Why it helps: This standing version of the stretch makes the hip flexors stretch more and helps with balance.
Also read: Yoga Poses That Quickly Loosen Tight Hips and Get You Moving Again
How to do it: Take a step forward with your back heel raised. Put your arms over your head, bend your front knee, and push your hips forward.
Benefits: It improves your balance, hip mobility, and leg strength.
Pose for Squatting (Malasana)
Why it helps: Malasana opens the hips deeply and strengthens the legs and core.
To do it: Stand with your feet wider than your hips and lower yourself into a deep squat. Keep your heels on the ground and your chest up.
Pros: It makes your hips more flexible and your lower body stronger.
Paschimottanasana, or seated forward bend
Why it helps: This pose not only stretches the hamstrings, but it also relaxes the hips and lower back.
How to do it: Sit with your legs straight. Breathe in to stretch your spine, then breathe out and bend forward from the hips.
Benefits: It makes the hamstrings, hips, and back more flexible.
Parivrtta Anjaneyasana: Lunge with a Twist
Why it works: It stretches the hips and rotates the spine, which makes you more flexible.
How to do it: From Low Lunge, put the opposite hand on the floor and lift the other arm while turning toward the bent knee.
Benefits: It opens the hips, stretches the groin, and makes the spine move better.
Virabhadrasana II, also known as Warrior II
Why it helps: Warrior II makes the legs stronger and makes it easier to move the hips and chest.
How to do it: Stand with your feet apart, turn one foot out, bend your front knee, and stretch your arms out to the side.
Benefits: It makes your legs stronger, your balance better, and your hips more flexible.
Mandukasana, or Frog Pose
Why it helps: Frog Pose gives the inner thighs and hips a deep stretch.
How to do it: Get on your knees, spread your knees apart, and lower your hips while keeping your feet pointed outward.
Benefits: Deeply opens the hips and improves overall flexibility.
Baddha Konasana, or Bound Angle Pose
Why it helps: This sitting position is a great way to stretch the hips and groin while also making the inner thighs more flexible.
How to do it: Sit up straight, bring the bottoms of your feet together, let your knees fall out to the sides, and gently push them toward the floor.
