Tight hips are a common problem for people who sit for long hours or repeat the same movements daily. When hip muscles become stiff, they can affect posture, limit movement, and even trigger lower-back pain. Yoga is one of the most effective ways to release this tension naturally. The following 14 yoga poses focus on opening the hips, stretching surrounding muscles, and improving overall flexibility and comfort.
Child’s Pose (Balasana)
Why it helps hip flexibility:
Child’s Pose gently stretches the hips, lower back, and thighs, making it ideal for beginners and anyone with tight muscles. Begin in a kneeling position with your hands on the mat. Slowly sit back toward your heels while extending your arms forward. Rest your forehead on the floor and breathe deeply.
Pigeon Pose (Eka Pada Rajakapotasana)
Why it helps hip opening:
Pigeon Pose deeply stretches the hip flexors, glutes, and lower back, releasing stored tension. Start in a tabletop position. Bring one knee forward behind the same-side wrist and extend the opposite leg straight back. Lower your hips gently and hold before switching sides.
Lizard Pose (Utthan Pristhasana)
Why it helps hip opening:
Lizard Pose targets the hip flexors and groin for an intense stretch. Begin in a high plank. Step one foot outside your hands and lower your hips. For more intensity, drop your forearms to the mat.
Butterfly Pose (Baddha Konasana)
Why it helps hip flexibility:
This pose releases tightness in the inner thighs and groin while opening the hips. Sit upright and bring the soles of your feet together. Let your knees fall outward and gently press them down. Fold forward slightly for a deeper stretch.
Reclining Bound Angle Pose (Supta Baddha Konasana)
Why it helps hip opening:
This restorative pose gently opens the hips while allowing the body to relax. Lie on your back with the soles of your feet together and knees open. Rest your arms by your sides and breathe slowly.
Happy Baby Pose (Ananda Balasana)
Why it helps hip flexibility:
Happy Baby opens the hip joints and stretches the inner thighs and lower back. Lie on your back, bring your knees toward your chest, and hold the outer edges of your feet. Gently press your knees downward.
Low Lunge (Anjaneyasana)
Why it helps hip flexibility:
Low Lunge stretches tight 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 for a deeper stretch.
Crescent Lunge (Anjaneyasana)
Why it helps hip flexibility:
This pose intensifies the hip-flexor stretch and improves balance. Step into a deep lunge with the back heel lifted. Raise your arms overhead and gently press your hips forward.
Squat Pose (Malasana)
Why it helps hip flexibility:
Malasana opens the hips deeply while stretching the lower back and ankles. Stand with feet slightly wider than hips and lower into a squat. Keep your chest lifted and press your elbows against your knees.
Seated Forward Bend (Paschimottanasana)
Why it helps hip flexibility:
This pose stretches the hamstrings while easing tight hips and lower back. Sit with legs extended, inhale to lengthen the spine, then fold forward from the hips.
Lunge With a Twist (Parivrtta Anjaneyasana)
Why it helps hip flexibility:
This twisting lunge opens the hips and groin while increasing spinal mobility. From Low Lunge, place the opposite hand on the mat and twist toward the front knee, lifting the other arm upward.
Warrior II (Virabhadrasana II)
Why it helps hip flexibility:
Warrior II strengthens the legs while opening the hips and chest. Stand wide, turn one foot outward, bend the front knee, and extend both arms at shoulder height.
Frog Pose (Mandukasana)
Why it helps hip flexibility:
Frog Pose provides a deep stretch to the inner thighs and hip joints. Come onto your hands and knees, widen your knees, and lower your hips toward the floor.
Bound Angle Pose (Baddha Konasana)
Why it helps hip flexibility:
This seated pose opens tight hips and stretches the groin and inner thighs. Sit tall, bring the soles of your feet together, and let your knees relax outward. Gently press them down.
