6 Yoga Poses To Relieve Tight Hips

Fitness, Pain + Recovery, Training Advice, Workouts, Yoga + Stretching Workouts

By: // April 8, 2015

Ask any yoga teacher what their most requested pose is and chances are they will all answer the same: hip openers. Tight hips seem to be seem about as common as allergies in the spring. It’s no wonder. You can get tight hips from too much running, biking, and walking or you can get tight hips from sitting in a chair all day. Safe to say that covers the majority of people.

When you say you have tight hips you could be talking about any number of things that surround your hip. It might be your piriformis or perhaps glute medius. But most likely you are talking about your iliopsoas or what we like to term your “hip flexors,” and they are responsible for a lot!

  • Flexing your hip joint
  • Flexing your trunk forward
  • Pulling your knees upward
  • Moving your legs from side-to-side and front-to-back
  • Helping to stabilize your lower body

Busy little bees, those hip flexors! But whether it’s the front, side, or back of your hips giving you trouble, here are six easy yoga moves to help alleviate those tight spots and get you moving (or sitting) again, pain free! Be sure to do this routine 2-3 times a week to see results.


These 6 yoga poses will open tight hips and bring your body sweet relief! #workoutThis pose stretches the hip and inner thighs.

1) Begin in a plank position. Tighten your abdominals and pull your right knee toward your right hand placing your right foot as close to your left hand as you can.

2) Keep your back leg long and keep your hips even as you relax your weight through the middle of your hips.

3) Breathe and hold for 30 seconds to 1 minute. Step back into plank and switch sides.

Crescent Lunge

These 6 yoga poses will open tight hips and bring your body sweet relief! #workoutThis pose opens your hips and strengthens your legs.

1) From a standing position, step the ball of your left foot to the back of the mat. Keep your feet slightly wider than one another like standing on railroad tracks.

2) Reach both arms straight overhead and bend the right knee to 90 degrees.

3) Relax your shoulders as you continue reaching up and lengthen the back leg. Hold 30 seconds to 1 minute and switch sides.


These 6 yoga poses will open tight hips and bring your body sweet relief! #workout

This pose stretches the chest, neck, spine, and hips, and strengthens the glutes and low back.

1) Begin lying on your back with knees bent and feet flat on the floor close to glutes.

2) Place arms flat on the floor next to you, tucking your shoulders under your back. Align knees with hip bones.

3) Press palms down as you lift your hips high and squeeze glutes and abdominals. Keep neck relaxed on the mat.

4) Continue to breathe and hold for 30 seconds to one minute.

Yogi Squat

These 6 yoga poses will open tight hips and bring your body sweet relief! #workoutThis pose opens the hips and inner thighs.

1) Begin on feet, crouched down with tailbone between ankles and hands in prayer at chest.

2) Continue to press hands firmly together while at the same time pressing elbows against inner thighs.

3) Hold and breathe for 30 seconds to 1 minute.

Happy Baby

These 6 yoga poses will open tight hips and bring your body sweet relief! #workout

This pose opens and stretches the hips, groin, and back and promotes relaxation.

1) Begin lying on your back and grab your big toes with your index and middle fingers.

2) Gently draw toes down so knee pull toward shoulders. Keep elbows gently pressing knees open.

3) Relax and breathe. Hold 30 seconds to 1 minute.


These 6 yoga poses will open tight hips and bring your body sweet relief! #workout This pose strengthens upper back, stretches chest and abs and opens hips.

1) Begin lying face down on your mat with head slightly lifted and hand sitting directly under shoulders.

2) Point your toes so the tops of you feet are on the mat.

3) As you exhale, press arms straight and lift upper body and front of hips off the mat.

4) Keep your legs and feet relaxed and on the ground.

5) Keep your abdominals contracted and breathe slowly.

Suffering from back pain? Try our 4 Minute Yoga Flow For A Bad Low Back!

Make sure that you subscribe to our newsletter, so that you don’t miss out on all things Get Healthy U.

For more tips, advice, yummy recipes and workouts, check out our Facebook page and follow us on Pinterest.

We’d love to hear what you think of this post, or what you’d like to see on our site. Leave us a comment in the section below.

Printed from GetHealthyU.com


on July 29, 2020 at 3:16 AM Reply

Keep up for your work. This post is so helpful for me and anyone.

on July 21, 2016 at 9:03 PM Reply

Early morning yoga focused on hip openers and breathing techniques to target deep inner muscles have transformed my hip pain into healing and better health. My athletic experience has improved and it's a beautifully kind way to start the day.

on May 5, 2016 at 8:54 PM Reply

Wow! I did all of these exercises and for the first day in a month my hip did not hurt! Amazing! This is a new part of my routine!!!

    on May 6, 2016 at 8:00 AM Reply

    So happy to hear that, Julie!

on February 10, 2016 at 8:02 AM Reply

I have really tight hip flexors, more one side than the other. I did the circuit twice and can't believe how much looser I feel just after one time! I'll definitely keep this up. Thanks, Chris!!

on October 1, 2015 at 6:36 AM Reply

Love,this it helps.

on June 9, 2015 at 7:40 AM Reply

Love it

on April 30, 2015 at 9:40 AM Reply

love your website! Great workout ideas!

(This will help us personalize your experience so that you can get the best advice possible from us!)
Send this to a friend