Hip-Opening yoga poses

Here we bring specific yoga poses sequence targeting the hip-opening, that will aid you in better movement, flexibility, and balance along with strengthening the hip muscles and joints.

Once your hips are tight, it can lead to poor posture, plenty of stretches, low-back pain, and a variety of other complex issues, and there are many potential causes.

Along with boosting your flexibility, practicing specific yoga poses for hip opening may also help you build hip muscle strength and reduce feelings of stress or anxiety.

If you’re ready to modify for tight hips, regularly practicing yoga, whether at a yoga class or at home, maybe one of the best ways to opening your hips.

Improving hip-opener is usually a gradual process, but it’s possible with regular practice. Start slow and don’t force anything since Yoga “hip openers” are poses that bring the thighbone toward its end range of motion. However, read full instructions for each pose.

Why hip opening poses poses are so important?

Asanas that specifically work the hip areas can increase flexibility and range of motion by stretching and strengthening the muscles around your hip joint, which can be especially beneficial for activities that involve hip flexion. Involves movement, such as walking, running or dancing.

Tightness or weakness in the hips can contribute to lower back pain, so hip-opening poses that involve gentle backbends or forward folds can help release tension and improve flexibility in the lower back.

Many hip-opening poses also target the groin area, which can become tight from prolonged sitting or lack of movement. Opening the groin can improve flexibility and ease of movement in activities that require lateral or rotational hip motion.

While hip-opening poses should be done with awareness and proper alignment to avoid strain on the knees, they can indirectly benefit the knees by improving overall lower body alignment and mobility.

Hip Opening Yoga Poses To Try At Home

These beginner-friendly hip-opening poses can be also be performed with props to make them restorative. If you’re a beginner, hold these poses for at least 30 seconds and gradually extend up to 2-5 minutes.

Ananda Balasana or Happy Baby Pose

Happy Baby Pose is a laying down gentle and soothing pose that’s great for your hips, butt, and core thighs. When you are performing the Happy Baby pose, you can be assured that you are working on the entire hip area. The pose is suitable for all levels, it stretches the inner thighs, groin, hips, and back that aids in increasing flexibility and mobility and promotes relaxation.

How To Do Happy Baby Pose

  • Lie flat on your back on the yoga mat.
  • Bend your knees and bring them up towards the chest at a 90-degree angle.
  • Raise both hands upwards and hold both the toes. 
  • Bend the fingers of the feet down towards your mouth.
  • Keep the shoulders relaxed with the neck and the head on the ground.
  •  Hold this pose for at least 2-3 minutes. 

Utkatasana or Chair Pose

One of the poses that can be easily performed by beginners, Utkatasana is beneficial for opening the groin with special emphasis on the outer hips. This is another pose that works on the muscles of your thighs, calves, ankles, and feet and helps to develop and expand the chest.

How To Do Chair Pose (Utkatasana)

  • Stand in Tadasana with deep inhale and raise arms forward perpendicular to the floor, palm facing downward without elbows bend.
  • Slowly exhale with bend the knees forward and take the thighs parallel to the floor. sending buttocks behind as possible as seems like sit on an imaginary chair.
  • Pull the abdomen in and up.

Eka Pada Rajakapotasana or Pigeon Pose

The king of all hip-opening yoga pose is Pigeon pose which anca handles the stiff hips in numerous ways but most directly via the set of poses that are popularly known as “hip openers”.

How To Do Pigeon pose

  • You need to come onto your back along with knees bend and the thighs parallel as well as hip-distance apart.
  • Bend your right knee behind your right wrist.
  • Lay your right shin on the floor. Slowly move your right foot forward.
  • Lengthen your left leg behind you. Lay the top of your ankle on the floor.

 “Build dincharya (Daily routine) by Pigeon Pose: Download today app 7pranayama  from App store or Play store”

Utthan Pristhasana (Lizard Pose) 

Lizard yoga pose focuses on stretching and strengthening the hips, which is the best stretching posture for the hip flexors, hamstrings, quadriceps and groin muscles simultaneously.  It is better to have some flexibility before performing this pose.

How To Do Lizard Pose

  • First of all, start with Downward-Facing Dog (Adho Mukha Svanasana).
  • Now, Bring the right foot forward, placing it on the outer side of the right.
  • Place the both forearms on the floor. 
  • Let the left leg stretch back with the toes on the ground.
  • To move even deeper into the pose, lift the left knee and press into the ball of the left foot.

Malasana (Garland Pose)

We point out, that hip tightness is a common issue for many people. Malasana (garland pose) is a deep squat that helps to opens your hips, groin, lower back, and relieving stress from the lower back.

How To Do Malasana

  • First, you need to stand in Mountain pose (Tadasana).
  • Now Bending your elbows and bring your palm together in Anjali pose (prayer position)  make sure hands near the chest.
  • Now, while bending your knees, sit slowly towards the bottom.
  • In this position, place your hips above the ground and sit on the soles of the feet.


Hip opening yoga asanas can increase your overall mobility, stability, and confidence by addressing the interconnectedness of various physical activities.

As you keep practicing, the above poses will also improve your posture and you will feel more confident.


Feb 21, 2024
Ardha Mandalasana (Half Circle Pose): Basics, Steps, Benefits & More

Ardha Mandalasana Yoga Pose is considered a Intermediate-level ground posture, it encourages the body to open up effectively for spiritual[...]

Feb 21, 2024
Hindolasana (Baby Cradle Pose): Basics, Steps, Benefits & More

Before beginning any yoga practice, make sure you warm up your body with a number of loosening or warm-up exercises[...]

Feb 21, 2024
Vrischikasana (Scorpion Pose): Basics, Steps, Benefits & More

Vrischikasana is an advanced yoga pose described in Yoga, which can be quite challenging. It's a combination of backbends and[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional