17 Yoga Poses for Hip Opening: The Best Stretches for Tight Hips

Most of the time, when we think of Yoga, we usually think of flexibility and how it can help us become more limber. But did you know that Yoga can be used to help open your hips? Tight hips can be caused by sitting for long periods of time, injury or from a lack of proper exercise. Whatever the cause may be, tight hips can lead to pain and discomfort.

The good news is that there are plenty of Yoga poses specifically designed to target your hips and help you unlock tension. Here, we have listed 17 of the best Yoga poses for hip opening. Read on to start unlocking tight hips with these simple poses.

Unravel Tight Hips with These 17 Yoga Poses

Start your hip-opening practice with these essential poses to release some tension and get your body limbered up. You can also try incorporating a few of these poses into your existing yoga routine, or create your own sequence to find relief.

• Baddha Konasana (Bound Angle Pose): Start by sitting on the floor, then bring your feet together and bring your heels close to your pelvis. Press your thighs and groins towards the floor and slowly start to fold forward. Stay in the pose for up to a few minutes to feel a deeper stretch.
• Sukhasana (Easy Pose): Sit cross-legged, with your sitting bones firmly grounded and spine erect. Stay in the pose for a few minutes, focusing your awareness on your breath and allowing your hips to relax.
• Virasana (Hero Pose): Kneel on the floor with your feet together. Keep your knees together and lower your hips towards the floor, letting your torso fold slowly forward. Rest your forehead on the floor if it feels comfortable.
• Ardha Matsyendrasana (Half Lord of the Fishes Pose): Start by sitting on the floor with your legs straight. Bend your right leg and place your foot near your left glute. Wrap your left arm around your right knee and twist your torso in the same direction. Keep twisting until you feel a comfortable stretch in your hips.
• Malasana (Garland Pose): Stand with your feet slightly wider than hip-width apart. Start to lower your hips towards the floor, and as you do, press your hands together in front of your chest. Once you’ve reached your limit, hold the pose for a few breaths.
• Anjaneyasana (Low Lunge): Step one foot forward and lower your hips towards the floor, extending your back leg behind you. Gently press your front hip forward until you feel a stretch in the hip of your back leg.
• Eka Pada Rajakapotasana (Pigeon Pose): Begin in Downward-Facing Dog, then move one knee forward towards your chest. Place the ankle next to the hip and release your leg to the floor. Flex your front foot, then fold forward until you feel a stretch in the hip.
• Uttanasana (Standing Forward Bend): Stand with your feet hip-width apart and your arms at your sides. Start to hinge at the hips, folding your torso forward and lowering your hands to the floor. With each exhale, allow your hips to move deeper into the pose.
• Supta Padangusthasana (Reclined Hand-to-Big-Toe Pose): Start by lying flat on your back. Bend your right knee and hug it with both hands. If possible, hold the toe of your right foot with your right hand and lengthen your right leg towards the ceiling. Hold the pose for one or two minutes to feel a deeper stretch.
• Vrksasana (Tree Pose): Stand with your feet together and your hands at your sides. Place your right foot on your left inner thigh, then press into your foot while lifting your arms up above your head. Hold the pose for a few breaths before releasing back to the starting position.
• Ustrasana (Camel Pose): Begin kneeling on the floor with your hands on your hips. Slowly start to arch your back, keeping your gaze up towards the ceiling. Reach your arms back, pressing your palms into your heels. Hold the pose for up to a few minutes before slowly transitioning back to the starting position.
• Setu Bandha Sarvangasana (Bridge Pose): Lie flat on your back with your legs bent. As you press your feet into the floor, start to lift your hips up towards the ceiling. Hold the pose for a few minutes while focusing on your breath.
• Supta Baddha Konasana (Reclined Bound Angle Pose): Start by lying flat on your back, then bring your feet together and bring your heels close to your pelvis. Press your thighs and groins towards the floor and slowly start to fold forward. Relax your arms to your sides and stay in the pose for up to a few minutes.
• Gomukhasana (Cow Face Pose): Sit on the floor and bring both knees together. Start to extend your right arm up towards the ceiling and bend your elbow, then place your right hand behind your shoulder blades. Then, extend your left arm up towards the ceiling and bend your elbow, aiming to meet your right hand behind your back.
• Paschimottanasana (Seated Forward Bend): Start by sitting on the floor with your legs straight in front of you. Slowly start to fold your torso forward, keeping your spine straight and your gaze directed forward. Reach for your toes and hold the pose for up to a few minutes.
• Viparita Karani (Legs Up The Wall Pose): Lie flat on your back on the floor and then place your legs up against a wall. Rest your arms in a comfortable position and stay in the pose for up to a few minutes.
• Matsyasana (Fish Pose): Begin by lying flat on your back and then bring your arms close to your torso. Start to lift your torso up, keeping your arms close to your sides. Once you’ve reached your limit, hold the pose for up to a few minutes, focusing on your breath.

Unlock Tension with These Relaxing Hip Openers

Now that you’ve done the preparatory poses, it’s time to start unlocking tension in your hips. These poses will help to release built-up tension, allowing you to open up your hips even further. Be sure to follow your breath and focus on how your body feels as you move.

• Supta Virasana (Reclined Hero Pose): Start by kneeling on the floor. Slowly start to lower your torso, keeping your hips close to your heels. Once you’ve reached your limit, hold the pose for a few breaths, allowing your hips to open up.
• Bhujangasana (Cobra Pose): Lie flat on the floor with your palms pressing down close to your shoulders. Start to press into your hands and arch your back, lifting your torso off the floor. Keep your gaze directed forward and stay in the pose for a few breaths.
• Virabhadrasana (Warrior I Pose): Stand with your feet wide apart, then turn your left foot to face forward and your right foot out to the side. Raise your arms up to shoulder-height as you start to lower your right knee to the floor. Lift your torso up and stay in the pose for a few breaths.
• Parighasana (Gate Pose): Begin in a kneeling position and bring your right leg out to the side. Lean towards the right, pressing your right hand into the floor and keeping your left arm stretched out towards the ceiling. Hold the pose for a few breaths and then repeat on the other side.
• Virabhadrasana (Warrior III Pose): Start by standing with your feet hip-width apart. Start to move your torso forward, raising your arms up to shoulder-height and balancing on your right foot. Focus your gaze forward and hold the pose for a few breaths before releasing back to the starting position.
• Urdhva Mukha Paschimottanasana (Upward-Facing Intense West Stretch): Sit on the floor with your legs stretched out in front of you. Start to fold your torso forward, reaching for your toes. Hold the pose for a few breaths, focusing on how your body feels.

Strengthen and Stretch Hips with this Yoga Sequence

Now that you’ve released some of the tension in your hips, it’s time to start strengthening and stretching them. This Yoga sequence will help to build more flexibility and strength in your hips, allowing you to move with ease.

• Adho Mukha Svanasana (Downward-Facing Dog Pose): Start in a tabletop position on all fours, then press into your hands and lift your hips towards the ceiling. Point your toes and keep your knees slightly bent. Stay in the pose for up to a few minutes, focusing on your breath.
• Ananda Balasana (Happy Baby Pose): Lie flat on your back, then bring your knees towards your chest. Reach for the outer edges of your feet and hold on, allowing your hips and inner thighs to relax.
• Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose): Start by standing with your feet hip-width apart. Bend your right knee and reach for your right foot with your right hand. Aim to keep your torso straight and your gaze focused forward. Hold the pose for a few breaths before repeating on the other side.
• Virasana (Hero Pose): Kneel on the floor with your feet together. Keep your knees together and lower your hips towards the floor, letting your torso fold slowly forward. Rest your forehead on the floor if it feels comfortable.
• Ardha Matsyendrasana (Half Lord of the Fishes Pose): Start by sitting on the floor with your legs straight. Bend your right leg and place your foot near your left glute. Wrap your left arm around your right knee and twist your torso in the same direction. Keep twisting until you feel a comfortable stretch in your hips.
• Virabhadrasana (Warrior II Pose): Stand with your feet wide apart and then turn your right foot to face forward and your left foot out to the side. Raise your arms up to shoulder-height and start to lean your torso to the right, keeping your gaze focused on your right fingers.
• Setu Bandha Sarvangasana (Bridge Pose): Lie flat on your back with your legs bent. As you press your feet into the floor, start to lift your hips up towards the ceiling. Hold the pose for a few minutes while focusing on your breath.

Experience Relief with These Simple Hip Stretches

The final step of your hip-opening practice is to experience relief with these simple hip stretches. By focusing on your breath and allowing your body to relax, you’ll be able to stretch even deeper into these poses and find relief from tight hips.

• Supta Baddha Konasana (Reclined Bound Angle Pose): Start by lying flat on your back, then bring your feet together and bring your heels close to your pelvis. Press your thighs and groins towards the floor and slowly start to fold forward. Relax your arms to your sides and stay in the pose for up to a few minutes.
• Ananda Balasana (Happy Baby Pose): Lie flat on your back, then bring your knees towards your chest. Reach for the outer edges of your feet and hold on, allowing your hips and inner thighs to relax.
• Viparita Karani (Legs Up The Wall Pose): Lie flat on your back on the floor and then place your legs up against a wall. Rest your arms in a comfortable position and stay in the pose for up to a few minutes.

These 17 Yoga poses for hip opening can help to release built-up tension and strengthen and stretch your hip muscles. With a regular Yoga practice that focuses on these poses, you can experience relief from tight hips and start to move more freely. Remember to follow your breath, move at your own pace and focus on how your body feels as you move.

This article was inspired by the work of health and fitness experts such as Yasmine Cheyenne and Cathy Louise Broda. Be sure to check out their work if you’d like to learn even more about Hip Opening Yoga poses.