Tight hips are common from prolonged sitting, stress, or daily activities – leading to stiffness, lower back pain, and reduced mobility. These 20 gentle yoga poses focus on opening the hips safely, improving flexibility, and releasing tension. Practice mindfully, holding each pose for 30-90 seconds (5-10 deep breaths), breathing slowly. Use props (blocks, blankets) for support. Beginners: Start with shorter holds and avoid forcing. Consult a doctor for injuries.
A yoga teacher says these are the four poses you should be doing to …
1. Pigeon Pose (Eka Pada Rajakapotasana)
Deep hip opener targeting outer hips and glutes. Forward fold variation intensifies stretch.
Hip Opening Yoga – Flow to Pigeon Pose
2. Butterfly Pose (Baddha Konasana)
Seated pose gently opens inner thighs and hips; great for beginners.
Butterfly Pose Benefits: How and Why to Try This Yoga Move
3. Low Lunge (Anjaneyasana)
Stretches hip flexors and quads; improves balance and front hip opening.
Low Lunge Pose – Anjaneyasana | beYogi
4. Happy Baby Pose (Ananda Balasana)
Playful supine pose releases lower back and inner hips.
Happy Baby Pose: How to Do It and Benefits
5. Lizard Pose (Utthan Pristhasana)
Intense front hip and hamstring stretch; forearms down for deeper release.
Utthan Pristhasana – Lizard — YOGARU
6. Frog Pose (Mandukasana)
Wide-knee pose targets inner thighs and groin deeply.
Frog Pose – Mandukasana – The Yoga Collective – How To Do Frog Pose
7. Thread the Needle Pose (Parsva Balasana)
Shoulder and upper back opener with gentle hip twist.
Parsva Balasana: Thread the Needle Pose | Yoga | Gaia
8. Garland Pose (Malasana)
Deep squat opens hips and strengthens ankles.
Garland Pose aka Malasana – The Yoga Collective
9. Supine Figure Four (Threaded Needle Variation)
Reclined glute and outer hip stretch – gentle on back.
Supine Figure-4 Stretch — Dani Winks Flexibility
10. Cow Face Pose (Gomukhasana – Hip Focus)
Stacked knees open hips; arms add shoulder release.
Cow Face Pose (Gomukhasana)
Additional Gentle Hip Openers from Searches
11-20. These poses from hip-focused collections provide variety:
Practice 3-5 times weekly for noticeable relief. Breathe deeply and release tension gradually.
Which pose helps your hips most? Share below!