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Tight hips? Do these 9 poses.

These yoga moves will stretch and strengthen your hips.

Sitting for long periods of time can be detrimental to your health. We’ve all heard this, but few of us actually take it seriously. In modern society, it’s normal to spend at least 8 hours a day sitting down at a desk. Remaining in a sitting position for so long each day without stretching drastically affects our bodies, particularly the muscles in our hips.

The good news is yoga has a number of hip stretches that specifically target your hips for increased mobility and flexibility. So, if you’re suffering from chronically tight hips, try the nine poses below for some relief!

By Leah Sugerman


1. Low Lunge (Anjaneyasana)
Simple but wildly effective, Low Lunge targets the iliacus and psoas muscles to create length and flexibility in these powerhouse hip flexors. In this pose, the hip muscles can relax and release accumulated stress.

Low Lunge



2. Straight Leg Supported Bridge Pose (Setu Bandhasana Variation)
Supported Bridge Pose is always a crowd pleaser, and this variation is a delightful stretch. Grab a yoga block (or an appropriate substitute) and get ready to release any tension stuck in your hip flexors.

Note: You control the intensity of your stretch with your block. Use the lowest level for least intensity, medium level for moderate intensity, or highest level for most intensity.

Straight Leg Supported Bridge Pose



3. Lizard Pose (Utthan Pristhasana)
Another juicy stretch, Lizard Pose stretches out and releases tight hip flexors. It can be intense, so keep your yoga block handy to place under your hands for less intensity.



4. Fire Log Pose (Agnistambhasana)
This posture can be quite intense for those with outer hip tightness. Fire Log Pose targets the outer hip muscles on both the right and the left side of the hip, and its rewards are oh-so-good.

Double Pigeon



5. Reclining Pigeon Pose
Pigeon Pose is a common hip opener but it tends to place the knee in a vulnerable position. Reclining Pigeon Pose gives you the same hip stretch as Pigeon, but with a lot more safety for your knees. So, if you have truly tight hips, this is the variation for you!

Reclining Figure-4



6. Reclining Bound Angle Pose (Supta Baddha Konasana)
This pose feels so good and is so comfortable, you could fall asleep in it . . . literally. Relax and lie down into this simple stretch to release your inner hips and thighs.

Reclining Bound Angle



7. Frog Pose
The pose that everyone loves to hate, this intense inner hip and thigh opener will make you realize just how tight your hips can get.

Frog Pose



8. Yogi Squat (Malasana)
Yogi Squat stretches both the inner and outer hips, making it a beautiful addition to any practice. While it requires a decent amount of flexibility to get into, you can always modify by sitting on a block or two to help distribute some of your body weight.

Garland Pose



9. Side Lunge (Skandasana)
Side Lunge hits all major parts of your hips (and their neighbor muscles – the hamstrings!). Basically, Skandasana is your hips’ best friend. Just like in Malasana, you can always prop your hips on a block to help support your pose.

Side Lunge

Read the full article here.

All images courtesy of

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