Tight hips are common among people who spend long hours sitting or repeating the same movements daily. When the hips lose mobility, they can lead to poor posture, discomfort, and even lower back pain. Practicing yoga is an effective way to ease stiffness, restore movement, and improve overall hip flexibility. The 14 yoga poses below are designed to gently open the hips and stretch the surrounding muscles for better mobility.
14 Yoga Poses for Hip Flexibility
Child’s Pose (Balasana)
Why it supports hip mobility: This calming pose gently stretches the hips, lower back, and thighs, making it ideal for beginners working on hip flexibility.
How to perform it: Kneel on the floor with your hands placed in front of you. Slowly sit back toward your heels while extending your arms forward. Lower your forehead to the mat and focus on slow, deep breathing.
What you gain: Reduced tension in the hips and thighs, relief in the lower back, and a calming effect on the body.
Pigeon Pose (Eka Pada Rajakapotasana)
Why it opens the hips: This pose deeply stretches the hip flexors and glutes while releasing built-up tension in the lower back.
How to perform it: Begin on hands and knees. Slide one knee forward behind the matching wrist and extend the opposite leg straight back. Lower your hips gently and hold for several breaths before switching sides.
Benefits: A deep hip stretch that targets the glutes, hip flexors, and lower back muscles.
Lizard Pose (Utthan Pristhasana)
Why it helps tight hips: This intense stretch focuses on the hip flexors and groin, helping loosen deeply held stiffness.
How to perform it: Start in a high plank and step one foot outside your hands. Sink your hips downward while keeping the back leg straight. Lower to your forearms for a stronger stretch.
Benefits: Improved flexibility in the hips, groin, and hamstrings.
Butterfly Pose (Baddha Konasana)
Why it improves hip flexibility: This seated stretch opens the inner thighs and groin while easing tension in the hip joints.
How to perform it: Sit upright and bring the soles of your feet together. Allow your knees to drop outward. Hold your feet and gently press the knees toward the floor. Lean forward slightly for added intensity.
Benefits: Increased hip mobility and improved flexibility in the inner thighs.
Reclining Bound Angle Pose (Supta Baddha Konasana)
Why it works gently: This relaxing pose offers a mild hip stretch while allowing the body to fully unwind.
How to perform it: Lie on your back and bring the soles of your feet together. Let your knees fall open naturally. Rest your arms by your sides with palms facing up and breathe deeply.
Benefits: Gentle stretching of the hips and groin with full-body relaxation.
Happy Baby Pose (Ananda Balasana)
Why it enhances hip flexibility: This pose opens the hip joints and stretches the inner thighs while easing lower back tension.
How to perform it: Lie on your back and pull your knees toward your chest. Hold the outer edges of your feet while keeping your knees wide. Gently press the knees downward.
What you gain: Improved hip mobility and relief from lower back tightness.
Low Lunge (Anjaneyasana)
Why it stretches the hips: Low Lunge effectively lengthens the hip flexors while strengthening the legs.
How to perform it: Step one foot forward and lower the back knee to the floor. Keep the hips facing forward and gently press them ahead. Raise your arms overhead for a deeper stretch.
What it does: Stretches the hip flexors, quadriceps, and hamstrings while building leg strength.
Crescent Lunge
Why it boosts flexibility: This standing lunge increases the stretch in the hip flexors while improving balance and core control.
How to perform it: Step one foot forward into a lunge, keeping the back leg straight and heel lifted. Raise both arms upward and push the hips slightly forward.
Benefits: Greater hip mobility and stronger leg muscles.
Squat Pose (Malasana)
Why it benefits the hips: This deep squat opens the hips and groin while encouraging natural movement in the joints.
How to perform it: Stand with feet slightly wider than hip-width and lower into a squat. Keep your heels grounded and chest lifted.
What you gain: Improved hip flexibility and better joint mobility.
Seated Forward Bend (Paschimottanasana)
Why it helps hip tension: While targeting the hamstrings, this pose also releases stiffness in the hips and lower back.
How to perform it: Sit with legs extended. Inhale to lengthen your spine, then exhale as you fold forward from the hips, reaching toward your feet.
Benefits: Increased flexibility in the hips, hamstrings, and lower back.
Lunge With a Twist (Parivrtta Anjaneyasana)
Why it improves mobility: This pose stretches the hips and groin while adding a spinal twist for better movement.
How to perform it: Start in Low Lunge. Place the opposite hand to the front foot on the floor and twist your torso toward the bent knee while lifting the other arm upward.
What you gain: Open hips, stretched groin muscles, and improved spinal flexibility.
Warrior II (Virabhadrasana II)
Why it supports hip flexibility: This strong standing pose opens the hips while building strength and balance.
How to perform it: Stand with feet wide apart and turn one foot outward. Bend the front knee and extend your arms parallel to the floor, gazing forward.
What you gain: Stronger legs, better balance, and increased hip mobility.
Frog Pose (Mandukasana)
Why it deeply opens the hips: This pose provides an intense stretch for the inner thighs and hip joints.
How to perform it: Come onto hands and knees, then widen the knees while keeping feet turned outward. Slowly lower your hips toward the floor.
What you gain: Deep hip opening and improved flexibility in the groin.
Bound Angle Pose
Why it supports flexibility: This seated pose focuses on stretching the hips, groin, and inner thighs.
How to perform it: Sit upright, bring the soles of your feet together, and allow your knees to fall open. Hold your feet and gently press the knees downward.
Benefits: Increased hip flexibility and improved inner thigh mobility.
