Tight hips are a common problem for people who sit for long hours or repeat the same movements every day. When the hip area becomes stiff, it can lead to poor posture, limited mobility, and discomfort that may spread to the lower back. Yoga is one of the most effective ways to gently release this tension while improving flexibility and overall hip movement. The yoga poses below are designed to open the hips and stretch the surrounding muscles for better balance and ease of motion.
Child’s Pose (Balasana)
How to do it:
Begin on your knees with your hands on the mat. Slowly sink your hips back toward your heels and stretch your arms forward. Lower your forehead to the mat and breathe deeply.
Pigeon Pose (Eka Pada Rajakapotasana)
How to do it:
From a tabletop position, slide one knee forward behind the wrist. Extend the opposite leg straight back and gently lower your hips. Hold for several breaths, then switch sides.
Lizard Pose (Utthan Pristhasana)
How to do it:
Start in a plank, step one foot outside your hands, and lower your hips. For a deeper stretch, rest your forearms on the mat.
Butterfly Pose (Baddha Konasana)
How to do it:
Sit upright, bring the soles of your feet together, and allow your knees to fall outward. Hold your feet and gently press the knees downward. Lean forward slightly for more intensity.
Reclining Bound Angle Pose (Supta Baddha Konasana)
How to do it:
Lie on your back, bring the soles of your feet together, and let your knees fall open. Rest your arms by your sides and focus on slow breathing.
Happy Baby Pose (Ananda Balasana)
How to do it:
Lie on your back, pull your knees toward your chest, and hold the outer edges of your feet. Keep your knees wide and gently press them downward.
Low Lunge (Anjaneyasana)
How to do it:
Step one foot forward into a lunge and lower the back knee to the mat. Keep your hips facing forward and gently press them ahead. Raise your arms for a deeper stretch.
Crescent Lunge
How to do it:
From standing, step forward into a lunge with the back leg straight and heel lifted. Raise both arms overhead and shift your hips forward.
Squat Pose (Malasana)
How to do it:
Stand with feet slightly wider than hips and lower into a deep squat. Keep your chest lifted and press your elbows into your knees.
Seated Forward Bend (Paschimottanasana)
How to do it:
Sit with legs extended, inhale to lengthen your spine, then fold forward from the hips while reaching toward your feet.
Lunge with a Twist (Parivrtta Anjaneyasana)
How to do it:
From a low lunge, place the opposite hand on the floor and twist your torso toward the front knee while lifting the other arm upward.
Warrior II (Virabhadrasana II)
How to do it:
Stand with feet wide apart, turn one foot outward, bend the front knee, and extend your arms parallel to the floor.
Frog Pose (Mandukasana)
How to do it:
Begin on hands and knees, widen your knees, and lower your hips toward the mat while keeping feet turned outward.
Bound Angle Pose (Baddha Konasana)
How to do it:
Sit upright, bring the soles of your feet together, and allow your knees to relax outward while holding your feet.
