11 Yoga Stretches For Hips: Release Tension & Increase Flexibility

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Yoga as a physical practice, offers a multitude of physical, mental, and energetic benefits.

When it comes to the hips, regular practice of yoga stretches can alleviate tension, increase flexibility, and also encourage the release of stuck emotions.

In this article, we will explore yoga stretches for hips whether you are a beginner or have experience in yoga asana, these stretches will enhance your hip mobility and provide some much-needed relief.

  • Why Stretching your hips is important
  • Key considerations for practicing safe and effective yoga stretches for hips
  • Factors that contribute to tightness in the hips
  • Seated yoga stretches for the hips
  • Standing yoga stretches for hips
  • Yoga poses for hips on the floor
  • A yoga flow for the hips

Read on!

an up close shot of someones hip

Why Stretching your hips is Important

Practicing yoga stretches for hips is important for several reasons:

1# Improve flexibility

Regularly practicing yoga postures for your hips may help you expand your range of motion and flexibility, allowing you to move more freely and perform activities that require hip mobility.

It can also enhance your athletic performance and reduce the risk of injuries.

2# Reduce pain and discomfort

Tight hips often come accompanied by discomfort and pain in the lower back, hips, and legs.

Stretching the hips can alleviate this discomfort and release tension in the muscles surrounding the hip joint.

3# Enhance posture and alignment

When having tight hips, it can often create poor posture and misalignment in the body, leading to imbalances.

Yoga stretches for hips help correct these imbalances and promote better posture.

4# Support lower back health

The hips are closely connected to the lower back, and when they are tight it can strain the lower back, placing additional stress on it.

Stretching the hips can help relieve this strain and prevent or reduce lower back pain.

an elderly woman doing tree pose in her bedroom in a white top

Factors That contribute to tightness in the hips

Common causes of tight hips include:

1# A Sedentary lifestyle

Sitting for extended periods, such as during working on a computer or watching TV, can lead to tight hips. The hip flexor muscles can become shortened and tight from this lack of movement.

2# Lack of exercise

Not enough physical activity can contribute to tightness in the hip area, but incorporating movements that engage the hip muscles can reduce the stiffness overtime.

3# Repetitive movements

Activities that involve repetitive movements of the hips, such as running or cycling, can create tightness over time.

These activities often emphasize specific muscle groups while neglecting others, leading to imbalances and tension.

4# Stress and emotional tension

Mental and emotional stress can manifest physically as tension in the muscles, including the hip muscles.

Chronic stress can contribute to overall muscle tightness, including in the hips.

a man doing bound angle yoga pose against a blue wall with his eyes closed

Key considerations for practicing safe and effective yoga stretches for hips

Practicing yoga stretches for hips is an excellent way to release tension, improve flexibility, and enhance the overall health of this important joint.

It is crucial to approach hip stretches with caution to support the body.

Here are some key tips to safely practice yoga stretches for hips:

  • Prior to beginning your hip stretches, warm up your body with intentional movements and exercises. This helps increase blood flow to the muscles and prepares them for deeper stretching.
  • Start with gentle stretches: If you’re new to yoga or feel tightness in the hips, begin with gentle yoga stretches for hips. Avoid forcing your body into positions that cause discomfort.
  • Maintaining alignment is essential to prevent strain on the hips and surrounding muscles. When possible, observe to the positioning of your feet, knees, and hips.
  • Props such as blocks, bolsters, or blankets can be beneficial while practicing yoga stretches for hips. They provide support and help modify the poses to suit your individual needs.
  • Move slowly and mindfully during hip stretches. Avoid rushing through the poses and remember to breathe deeply. Deep breathing helps relax the muscles and allows you to move deeper into the stretch gradually.
  • Pay close attention to the sensations in your body when practicing yoga stretches for the hips. If you experience sharp pain or discomfort, ease out of the pose. Remember that each body is unique, and it’s essential to honor your own capacity, edges, and limits.
  • The hips are a complex joint with various muscles surrounding them. To ensure a well-rounded practice, incorporate a variety of yoga stretches for hips that target different areas, such as the outer hips, groin, and glutes. This helps maintain balance and flexibility in the hip area.
  • If you are new to yoga or experiencing specific hip issues, consider seeking guidance from your physician first, and speak with a qualified yoga teacher.

Remember that coming back to your practice often can be a game-changer when practicing yoga stretches for the hips.

Incorporating hip-opening poses into your routine will help you gradually increase flexibility and experience the numerous benefits of hip stretches, including improved posture, reduced back pain, and enhance overall mobility.

Seated yoga stretches for hips

1# Head-To-Knee Pose (Janu Sirsasana)

an annotated image of a man wearing black yoga clothes doing head to knee Pose

Janu Sirsasana is a seated yoga pose that primarily stretches your hips, hamstrings, and lower back.

If your hips are tight, consider making this yoga for hips pose more accessible by sitting on a folded blanket, bending the extended leg a little, and also placing a block under the bent knee if it is floating off the ground.

2# Bound Angle Pose(Baddha Konasana)

an annotated image of a woman wearing black yoga clothes doing bound angle Pose

A powerful hip-opening pose, it stretches and opens the hips, which can be particularly beneficial for individuals who spend long periods sitting each day.

This posture helps to release tension in the hip muscles and increase flexibility, which can greatly improve mobility and ease of movement.

Bound angle pose also stimulates the abdominal organs and helps with digestion.

3# Shoe Lace Pose (Padukabandhini)

an annotated image of a woman wearing black yoga clothes doing a shoelace pose

Cow-face legs, or in Yin yoga, shoelace pose, stretches the hip extensors and abductors, which can help alleviate tightness or discomfort in the hips and lower back. It specifically targets the piriformis muscle, which when tight, can contribute to sciatica or lower back pain.

4# Deer Pose

Another posture from the Yin tradition, Deer pose is not only a great alternative to Pigeon pose for many, but it is also great to improve flexibility and range of motion.

This can be particularly beneficial for athletes or individuals who engage in activities that require hip mobility, such as running, dancing, or playing sports.

By stretching and relaxing the hip rotators, Deer pose can potentially reduce sciatic nerve pain or discomfort.

Standing yoga stretches for hips

Here are some of the best standing yoga stretches for hips for you to try:

5# Tree Pose (Vrksasana)

an annotated image of a woman wearing black yoga clothes doing tree pose

Tree pose requires you to balance on one leg, which activates and strengthens the muscles in your hips, including the hip abductors and external rotators.

6# Goddess Pose (Utkata Konasana)

an annotated image of a man in black yoga trousers doing goddess pose

By opening the hip joints, the pose strengthens the muscles of the inner thighs, glutes, and quadriceps, improving your stability and balance.

Goddess pose also stimulates blood flow to the pelvis and lower abdomen, aiding digestion and reproductive health.

7# Side Lunge (Skandasana)

an annotated image of a woman wearing black yoga clothes doing a side lunge, skandasana

Skandasana engages the muscles of the hips, including the hip abductors, glutes, and quadriceps. Strengthening these muscles can enhance stability and support for the hips.

8# Garland Pose (Malasana)

an annotated image of a woman wearing black yoga clothes doing garland Pose

The sustained hold and deep squatting position in Malasana engage and strengthen the muscles in the hips, including the hip flexors, adductors, and abductors.

When you foster strong hip muscles, you may gain stability and support, reducing the risk of injuries and improving functionality.

Malasana also applies gentle pressure to the lower abdomen, promoting healthy digestion and stimulating the internal organs.

Yoga poses for hips on the Floor

Here are some of our favorite yoga poses for hips that you can do on the floor:

9# Swan Pose (Ardha Kapotasana)

an annotated image of a woman in swan pose

This is a deep hip opener that stretches the outer hips, hip flexors, and quadriceps. It targets the piriformis muscle, which can become tight and contribute to hip pain and discomfort.

10# Happy Baby Pose (Ananda Balasana)

annotated image of a woman doing happy baby pose, ananda balasana

This popular yoga pose for hips opens the inner groin muscles and stretches the hip flexors.

For those with tighter hips, catch your shins or thighs instead of the ankles.

11# Reclined Bound Angle Pose (Supta Baddha Konasana)

an annotated image of a woman wearing black yoga clothes doing reclined bound angle Pose

Finally, reclined bound angle, is a great yoga pose for hips that is also relaxing and grounding.

To make it even more release-inducing, practice it with a bolster under your back, and blocks under your knees for more support.

A yoga flow for the hips

If you’d like to put into practice some of the yoga poses for hips that we’ve mentioned in this article, give this class on Youtube a try:


By incorporating these yoga stretches for hips into your regular practice, you will experience increased mobility, reduced tension, and a greater sense of space in your hips.

When practicing these and other yoga stretches for hips you’ll make space to unlock the potential for greater comfort and ease in your daily life.

For those with hip pain, read this next.

Photo of author
Laia Bové (she/her) is an Afro-Catalan yoga and meditation teacher and freelance writer currently living in Tampa Bay, United States. She is a former professional figure skater and has been teaching movement, yoga and meditation for over 11 years. Laia is E-RYT 500 & YACEP registered with the Yoga Alliance and currently offers group classes, private sessions both in person and virtually and she also leads workshops, retreats, and teacher trainings with a strong focus on accessibility and inclusivity. Laia teaches yoga with the intent to create a space for people of all backgrounds, abilities, shapes, and identities where they can feel empowered and learn tools that will support them in their lives.

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