Pose collection · 10 poses
Yoga poses for tight hips
Tight hips usually come from long hours of sitting, running, or lifting without much variety. The hip moves in many directions, so a good hip routine works more than one of them: the front of the hip, the outer hip and glutes, and the inner thighs.
These poses cover all three. Start with the gentler versions, keep your breath slow, and let the stretch build over several breaths instead of pushing into it.
By Fayeed Pawaskar · Open any pose for full steps, a form checklist, and common mistakes
Yoga · Beginner1. Low lunge
Anjaneyasana
Opens the hip flexors at the front of the back leg, the area that shortens most from sitting. Tuck the tailbone slightly to feel it more.
How to do it →
Yoga · Intermediate2. Lizard pose
Utthan Pristhasana
A deeper lunge with the hands inside the front foot. It stretches the front of one hip and the inner thigh of the other leg at once.
How to do it →
Yoga · Beginner3. Garland pose
Malasana
A supported squat that opens the hips and groin. Sit on a block if your heels lift.
How to do it →- Warrior IIYoga · Beginner
4. Warrior II
Virabhadrasana II
Works the hips in an open position while the legs stay strong, which builds mobility you can control.
How to do it → - Pigeon poseYoga · Intermediate
5. Pigeon pose
Eka Pada Rajakapotasana
The classic outer hip and glute stretch. Put a folded blanket under the hip of the front leg so you can stay level.
How to do it → 
Yoga · Beginner6. Reclined figure four
Supta Kapotasana
Gives you the pigeon stretch on your back, with no weight on the knee. A good choice if pigeon feels like too much.
How to do it →- Butterfly poseYoga · Beginner
7. Butterfly pose
Baddha Konasana
Stretches the inner thighs with the soles of the feet together. Sit on a cushion so your spine can stay long.
How to do it → 
Yoga · Beginner8. Happy baby
Ananda Balasana
Releases the inner thighs and lower back together, and is easy to adjust by changing how wide your knees go.
How to do it →
Yoga · Beginner9. Bridge pose
Setu Bandha Sarvangasana
Strengthens the glutes while opening the front of the hips. Tight hips often need strength as much as stretch.
How to do it →
Yoga · Beginner10. Reclined bound angle
Supta Baddha Konasana
A restful inner hip opener to finish with. Support each knee with a cushion and let gravity do the work.
How to do it →
Put it together
Warm up with low lunge and lizard pose on each side, then sink into garland pose. Stand for warrior II on both sides, then come to the floor for pigeon or reclined figure four, followed by butterfly and happy baby. Strengthen with bridge, then rest in reclined bound angle for a minute or two. Hold the deeper stretches for five to ten slow breaths.
Questions about this collection
What is the best yoga pose for tight hips?
There is no single best pose, because hips can be tight in different directions. Low lunge targets the front of the hip, pigeon and reclined figure four target the outer hip and glutes, and butterfly targets the inner thighs. A short routine that includes all three works better than one pose held for a long time.
How long should I hold hip opening poses?
Five to ten slow breaths is a good range for most hip openers. Longer holds of one to two minutes can feel good in restful poses like reclined bound angle, as long as there is no pinching or knee pain.
Why do my hips feel tight even though I stretch?
Hips that feel tight are sometimes weak rather than short. Pair stretches with strength work like bridge pose and warrior II, and practice regularly. A few minutes most days usually helps more than one long session a week.
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