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22 Best Yoga Poses for Tight Hips

In the pursuit of wellness and mobility, yoga stands out as a powerful ally, especially when it comes to addressing tightness in the hips. Whether due to prolonged sitting, strenuous workouts, or daily stress, tight hips can cause discomfort and limit movement. 

Fortunately, yoga offers a range of poses that specifically target the hips, aiding in their release and fostering flexibility. In this guide, we’ll explore ten effective yoga poses tailored to liberate and rejuvenate tight hips, with a focus on the left leg, hip flexors, and left knee.

Is Yoga Good for Stiff Hips?

Yoga serves as a remarkable remedy for stiff hips. Prolonged periods of sitting, be it at work or during commutes, often lead to tightness in the hips. Tight hip flexors (in the front) can also make it harder for your glutes to activate, which can lead other muscles to compensate and take on more work than they can handle (like those in the lower back), increasing your risk of injury. 

Discomfort or pain associated with tight hips not only includes the outer hip and front of the hip pain but also affects your lower back (such as nerve compression and sciatica) and can lead to other kinetic chain issues.

Rob Danoff, director of family and emergency medicine residency programs at Aria Health in Philadelphia, highlights the prevalence of tight hips due to prolonged sitting at work. He notes that extended sitting causes tightness in the hip flexors and rotators while weakening the gluteal muscles. 

According to Danoff, this combination adversely impacts walking, posture maintenance, and spinal stability. A 2017 study published in The Journal of the American Academy of Orthopaedic Surgeons revealed that hip joint injuries contribute to approximately 6% of all sports injuries, and their incidence is on the rise annually.

In essence, nearly every yoga posture engages the hip muscles in various ways, making them potential hip openers. The deliberate movements, deep stretches, and mindful breathing intrinsic to yoga help alleviate tension in the muscles surrounding the hips.

Consistent practice not only eases stiffness but also gradually enhances flexibility, promoting better hip joint health and overall well-being. When your hips are balanced, you will feel more mobile and will likely have less pain. 

How to Release Tight Muscles in Your Hips

The primary tight hip groups often affected are the iliopsoas and external hip rotators. When these muscles are tight, the nearby area that often compensates for mobility tends to be the lumbar spine. Consequently, an exaggerated arch in the lower back occurs, resulting in shortened back extensors and a potential risk of disc problems or compression in the lumbar spine.

Hip-opening yoga practice involves a combination of stretching, mindful movements throughout your entire body and breathing deeply while focused. Incorporating yoga poses that specifically target the hips can aid in loosening tight muscles. Additionally, regular practice, gentle massage, and adequate rest can contribute to releasing tension in the hips over time.

How to Release Tight Hips in Yoga

There are plenty of hip-opening yoga poses that can effectively release tightness in the hips. Engaging in a regular yoga routine that incorporates hip-focused postures helps in gradually opening up the hip joints and increasing flexibility. Remember, it’s crucial to practice these poses mindfully, honoring your body’s limits and avoiding overexertion.

Yoga Poses for Stretching Hips

Left Leg Poses

Pigeon Pose (Eka Pada Rajakapotasana)

The pigeon pose is one of the most effective hip openers because you can focus on one hip at a time. Begin in a tabletop position, bring your knee toward the left wrist, and extend your right leg back. The shin should be parallel with the top of the mat, or as close to it as possible.

Keep your right foot flexed to protect the knee. Lower your torso toward the floor, supporting yourself with your arms or resting your forehead on the ground. This deeply stretches the outer hips and hip flexors.

Half Pigeon Pose (Ardha Kapotasana)

From Downward Facing Dog, elevate your right leg forward, then guide your right knee behind your right wrist. Support your knee by flexing your right foot or pressing the top of your foot onto the ground. Move your hands backward near your hips, ensuring your hips face forward. If your right hip lifts off the ground, use a block or towel for support.

Gradually lower your upper body toward the ground, feeling a stretch in your outer right hip. If you experience discomfort in your right knee, exit the pose. Transition onto your back, bend your knees, and rest your feet on the ground. Cross your right ankle over your left thigh. Apply pressure with your right hand on your right thigh to intensify the stretch.

Double Pigeon Pose (Agnistambhasana)

An intense variation of both previous poses involves sitting with knees bent and right shin stacked atop the left, ensuring the hips remain squared. Hinge forward at the hips, holding the stretch or folding deeper over the thighs. Repeat for at least 30 seconds on each side.

Half Moon Pose (Ardha Chandrasana)

From a standing position, step your left foot back, keeping the right leg straight. Place your left hand on the floor or a block and extend your left leg upwards, opening the hips and stretching the inner thighs.

Half Lord of the Fishes Pose (Ardha Matsyendrasana) 

Start seated with your legs extended out long in front of you. Step your right foot outside of your left hip and draw your left heel toward your right hip. Sit up tall. Place your right hand behind your hips and hook your left elbow to the outside of your right thigh.

Poses For Tight Hip Flexors

Low Lunge (Anjaneyasana)

A low lunge is a simple yet effective move to open up the hips and release some tension. Start in a high lunge position with the right knee bent at a 90-degree angle with your knee stacked over your ankle. Lower your knee to the ground and sink your hips forward, feeling a stretch in the left hip flexor.

Warrior I (Virabhadrasana I)

Step your left foot back, angle it slightly outwards, and bend your right knee, ensuring it aligns with your ankle. Extend your arms overhead, elongating your spine and stretching the hip flexor muscles on the left side.

Half Frog Pose (Ardha Bhekasana)

This more intense hip flexor stretch will target your inner thigh. To do this hip stretch, lie on your stomach with your upper body propped up on your forearms. Bend your left leg, bringing your left foot toward your buttocks.

Grab your left foot with your left hand and press your foot toward the ground. Repeat on the other side, bending your right knee and placing pressure on your right foot to elongate the stretch.

Camel Pose (Ustrasana)

Start kneeling with knees hip-width apart on the mat. Lift your chest while placing hands on your lower back, fingers pointing toward your hips. Arch back gently and, for a stronger stretch, reach hands towards heels or use blocks near ankles. Hold for 30 seconds, then return slowly and sit upright before transitioning.

High Crescent Lunge (Utthita Ashwa Sanchalanasana) 

Variations in instruction may exist; while some refer to this as Crescent Lunge, others may name it High Lunge, which might involve placing hands on the mat beside the front leg.

Take a large step forward with your left foot, creating a staggered stance with feet nearly mat-length apart. Bend your front knee, ensuring the back leg remains straight with the heel lifted. Aim to align the front thigh parallel to the floor while squaring your hips forward. 

Extend your arms upward beside your head, stretching upward and pressing into the mat to feel the hip stretch. Maintain for at least 5 breaths, then switch sides.

Note: Variations in instruction may exist; while some refer to this as Crescent Lunge, others may name it High Lunge, which might involve placing hands on the mat beside the front leg.

Left Knee Poses

Bound Angle Pose (Baddha Konasana)

Sit on the floor, bring the soles of your feet together, and gently press your knees toward the ground. This pose targets the inner thighs and hips, aiding in the release of tension in the knee.

Reclining Hero Pose (Supta Virasana)

An intense posture targeting internal rotation begins with kneeling on the mat, with your thighs perpendicular to the floor and feet facing downward. Draw your inner knees together and slightly separate your feet wider than hip-width apart, pressing the tops of your feet evenly into the mat.

Gradually lower yourself between your feet, using your hands to inwardly rotate the top of your thighs. Lean back onto your forearms and gradually lower your torso to the floor, maintaining the pose for a minimum of 30 seconds.

Lizard Pose (Utthan Pristhasana)

The lizard pose is ideal for easing tightness in the hips and discomfort. Starting in Downward-Facing Dog, step your right foot forward to the outside of your right hand, lowering the opposite knee to the mat. Maintain balance on both hips, sinking your weight into the stretch. 

If it feels comfortable, lower onto the elbows, keeping the chin lifted. For a deeper stretch, curl the left toes and press up onto the ball of your foot. Hold the pose for 5–10 breaths then repeat on the other side.

Cresent Lunge (Anjaneyasana)

Starting from Downward Facing Dog, elevate your right leg and transition into a low lunge, lowering your back knee to the ground. Align your left knee, hips, and shoulders. Extend your left arm upward, then bend sideways to your right. For a deeper stretch, gently push your hip to the left.

Runner’s Lunge (Utthita Ashwa Sanchalanasana)

Begin from Downward Facing Dog and raise your right leg high. Next, step your right foot forward and place it outside of your right hand, bringing your palms to the inside of the foot. Extend your heart and hips forward, gradually lowering them toward the ground, optionally allowing your back knee to descend.

Ensure your right foot aligns under or slightly ahead of your knee. You’ll likely sense a stretch at the front of your left hip during this posture.

Comprehensive Hip Stretches

Happy Baby Pose (Ananda Balasana)

Lie on your back, grab the outer edges of your feet, and draw your knees toward your armpits. Breathe deeply, and consider swaying side to side for a lower back massage. Hold for at least 30 seconds. This pose stretches the inner groin, hips, and lower back, providing a deep release.

Cow Face Pose (Gomukhasana)

When executed correctly, Cow Face Pose offers a profound stretch for the hips, thighs, shoulders, and chest, making it a vital posture for hip opening. 

Sit with your legs crossed, stack your left knee over the right, and try to align your knees. Lift your right arm overhead and reach your left arm behind your back, aiming to clasp your hands. This pose opens the hips and stretches the outer thighs.

Remain sitting upright or if you need a deeper stretch, fold forward. Hold for 4 to 5 breaths then repeat on the other side.

Reclined Bound Angle Pose (Supta Baddha Konasana)

This is a moderate-level yoga pose for the inner thighs. Lie on your mat with your knees bent and feet flat on the floor. Placing one hand on your heart and the other on your belly, close your eyes, and take deep breaths.

Hold this position for at least 30 seconds. To reduce intensity on the inner thighs, use two blocks or rolled-up towels beneath your knees to bring the ground closer.

Butterfly Stretch (Baddha Konasana)

The Butterfly Stretch, focusing on the inner thighs, is a gentle seated hip opener suitable for all levels. Start seated with an elongated spine, bring the soles of your feet together while bending both knees.

Maintain this position or enhance the stretch by folding your torso over your legs, either by reaching around your feet or extending your hands forward. Hold for 30 seconds, gradually improving hip flexibility.

Hero Pose (Virasana)

Begin by kneeling with knees together and thighs at right angles to the floor, tops of feet facing down. Gently separate your feet slightly wider than your hips and press the tops of your feet evenly onto the mat. Slowly sit between your feet on the mat.

If needed, alleviate pressure on knees or tight hips by placing a support block under your tailbone. Adjust your thighs inward and calves outward for comfort, resting hands on your thighs. Maintain this pose for at least 5 breaths.

External Hip Rotation Poses

Thread the Needle Pose (Sucirandhrasana)

This yoga pose begins on your back. Cross your left ankle over the opposite knee and thread your hands through the opening formed by your legs. Clasp your hands behind the right thigh, drawing it closer to your chest to stretch the hips.

Garland Pose (Malasana)

An effective pose to fight against hip tightness, this strengthens ankles and hips while stretching the back muscles and abdomen. Begin in a seated position with feet close together, using support under the feet if needed.

Widen your thighs more than your torso, then exhale and lean your torso forward between your thighs. Hold hands in a prayer position, pushing elbows outward to open knees. Maintain for at least 5 breaths.

Final Note

Yoga serves as a transformative practice for easing tightness in the hips. By incorporating these yoga poses that specifically target the leg, hip flexors, and knee, practitioners can gradually release tension, enhance flexibility, and experience increased comfort and freedom in their hip movements.

Remember, consistency and patience are key—listen to your body, practice mindfully, and enjoy the journey towards hip liberation through yoga.

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.