A lot of people who sit for a long time or do the same things over and over again have tight hips. When your hips get stiff, they can hurt and make you stand up straight. They can also make your lower back hurt. Yoga is a great way to relax and make your hips more flexible and able to move. These 14 yoga poses will help you become more flexible by opening up your hips and stretching the muscles around them.
Kids’ Pose (Balasana)
Why it helps with hip flexibility: Child’s Pose opens up your hips and lower back and relaxes tight thigh muscles. This is a good pose for beginners to do to help their hips move better.
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How to do it: To start, get down on your knees with your hands flat on the floor. Sit back slowly until your bottom is close to your heels, then stretch your arms out in front of you. Put your forehead on the mat and breathe in and out slowly and deeply.
The Pigeon Pose, or Eka Pada Rajakapotasana
Why it works to open the hips: Pigeon Pose is one of the best ways to stretch the hip flexors and ease tension in the lower back and glutes. How to do it: Get down on your hands and knees like you’re going to sit at a table. Place one knee in front of the other and behind the wrist that goes with it. Straighten the other leg behind you and slowly lower your hips toward the ground. Breathe in this position for a few seconds before turning to the other side. Advantages This pose deeply opens the hips and stretches the glutes, lower back, and hip flexors.
Lizard Pose, or Utthan Pristhasana,
Why it works to stretch the hips Lizard Pose is a very deep stretch that opens up tight hips by working on the groin and hip flexors. How to do it: Begin in a high plank position and move one foot forward until it is outside of your hands. Straighten your back leg and let your hips drop. Lowering your forearms to the floor will make the stretch deeper. Pros This pose stretches the hamstrings and hip flexors in the groin and makes you more flexible.
Baddha Konasana, also known as Butterfly Pose,
Why it helps your hips move: Butterfly Pose loosens up your hip joints and makes the muscles in your inner thighs and groin less tight. How to do it: To start, sit down with the soles of your feet together. Let your knees fall to the sides. With both hands, hold onto your feet and push down gently to bring your knees closer to the ground. You can get a deeper stretch by bending forward at the hips. Pros It works the inner thigh and groin muscles while making the hips more flexible and able to move.
Supta Baddha Konasana is also known as the reclining bound angle pose.
Why it helps 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 the bottoms of your feet together and let your knees fall to the floor on each side. Put your arms by your sides with your palms up and take deep, slow breaths. Advantages It stretches your hips and groin while relaxing the rest of your lower body.
The Happy Baby Pose, also called Ananda Balasana
Why it makes your hips more flexible: The Happy Baby Pose opens up your hip joints and stretches your groin and inner thighs. It also helps the muscles in your lower back relax. How to do it: First, lie down on your back. Pull your knees up to your chest. While keeping your knees bent, reach up and grab the outside edges of your feet with your hands. Keep your hips far apart. With light pressure, push your knees down toward the ground. What you get: This position stretches your hip flexors and inner thigh muscles and relaxes your lower back.
Low Lunge, or Anjaneyasana
Why it makes your hips more flexible: Low Lunge is a great way to stretch your hip flexors and make your legs stronger. This mix is great for easing tight hips. How to do it: First, stand up straight. Put one foot in front of the other and bend your knee so that it makes a right angle. Put your back knee on the floor. Keep your hips facing forward and gently push them toward the front of your mat. If you raise both arms above your head, you can get a deeper stretch. What it does: This pose stretches the hamstrings and quadriceps and makes the hip flexors longer. It also strengthens the legs.
Anjaneyasana, or Crescent Lunge,
Why this is a good way to make your hips more flexible: The Crescent Lunge position stretches the hip flexor muscles even more than the basic Low Lunge position. This pose also helps you practice balancing and keeping your core stable. How to do it: First, stand up straight with your feet together. Take a big step forward with one foot and bend your front knee to lower yourself into a lunge. Your back leg should stay straight, and the heel should be off the ground. Put both arms straight up to the ceiling, and then slowly push your hips forward to make the stretch deeper. Pros This pose helps your hips move and stretch more. It stretches the tight hip flexor muscles and makes all the leg muscles stronger.
The Squat Pose (Malasana)
Crescent Lunge is a variation of the basic Low Lunge that gives your hip flexor muscles a deeper stretch. This is why it works well to make your hips more flexible. It also helps you balance and strengthens your core while you hold the pose. How to do it # Stand up straight and take a big step forward with one foot. Lift your heel off the floor while keeping your back leg straight and bending your front knee. Put both arms over your head and push your hips forward gently. What you get This pose makes your hips more flexible and strengthens the muscles in your legs and hips.
The seated forward bend, or Paschimottanasana
Why it helps your hips move more freely: This pose is good for your hamstrings, but it also helps with tight spots in your lower back and hips. How to do it: To start, sit on the floor with your legs straight out in front of you. Take a deep breath while sitting up straight and stretching your back. As you breathe out, bend forward at the hips and touch your feet with your hands. Try to keep your back straight as you go deeper into the position. Pros This stretch works the muscles in your hips and hamstrings and helps ease tension in your lower back. It helps these areas become more flexible in general.
Lunge with a Twist (Parivrtta Anjaneyasana)
Why it makes your hips more flexible: This position stretches your lower back and works your hips and groin at the same time. The twisting motion makes it easier for your spine to move. How to do it: Start with a low lunge. Place your hand on the ground next to your front leg. Stretch your other arm straight up to the ceiling while turning your upper body toward your bent leg. Try to keep your hips facing forward as you twist deeper. What you get: Your hips become more flexible and open. Your groin muscles get a good workout. Your spine can move more easily.
Warrior II (Virabhadrasana II)
Why it makes your hips more flexible: Warrior II makes your hips and chest more flexible while also strengthening your legs. This pose is a great way to get better at balancing and being flexible. How to do it: Put your feet apart and turn one foot so that it points out. Bend your front knee until it makes a right angle, and keep your back leg straight. Look straight ahead and stretch both arms out to the sides until they are level with the floor. What you get: Better balance comes from having stronger leg muscles and more flexible hips.
Mandukasana, or frog pose
Why it helps your hips move more easily: Warrior II works your legs and opens up your hips and chest at the same time. This pose helps you keep your balance and makes you more flexible. How to do it: Put your feet together and turn one of them to the side. Make a right angle by straightening your back leg and bending your front knee. Put your arms out to the sides at shoulder height and look straight ahead. What you get: hips that are more flexible, legs that are stronger, and better balance.
Bound Angle Pose, or Baddha Konasana
To make your hips more flexible, do the Butterfly Pose. This position is a great way to stretch your groin and hips and make your inner thighs more flexible. To start, sit on the floor with your legs straight out in front of you. Put your feet together so that the bottoms touch. Let your knees fall to the sides on their own. Put both hands on your feet and gently push down to get your knees closer to the ground. This pose stretches the groin muscles and opens up tight hips. It also helps your inner thigh muscles become more flexible.
