10 Effective Hip Opening Yoga Poses: Step-by-Step Instructions + Expert Tips

Hip opening yoga poses can help release tension, increase flexibility, and improve the overall range of motion in the hips. According to Pawan Sharma, yoga coach at MyYogaTeacher, “Mobility in the hips is a must, as it helps you do other exercises and poses smoothly and more comfortably.” 

Your hips carry the weight of your upper body and connect it to your legs, making them a common spot for tension to build up. Without regular stretching or movement, the hips can get stiff and tight, causing back pain, muscle imbalances, and poor posture. Yoga hip openers help loosen these muscles, making everyday movements easier and more comfortable.

Benefits of Hip Opening Yoga Poses

Yoga for the hips has several benefits, such as:

• Relieves Tightness: Prolonged sitting can cause the hip flexors to shorten and tighten. Hip-opening yoga poses gently stretch these muscles, helping release stiffness and tightness, and reducing that “locked” feeling in the hips.

• Enhances Mobility to Prevent Injuries: Mobility in the hips makes everyday movements like walking, climbing stairs, or even squatting feel easier and safer. Holding poses like Garland Pose and Goddess Pose can improve mobility and flexibility over time. For frequent runners and cyclists, hip flexibility can also improve performance and reduce the risk of injury.

• Improves Posture and Alignment: Tight hips can pull on the lower back, leading to poor posture or discomfort while standing or sitting. Gentle yoga poses and long holds release this tension, supporting a neutral pelvis and a healthier spine.

• Reduces Lower Back Pain: Since the hips and lower back are closely connected, stiffness in one often affects the other. Loosening tight hip muscles can relieve strain on the lower back and support long-term comfort. If you experience chronic lower back pain, learn some beginner-friendly poses here!

• Supports Emotional Release and Relaxation: According to yoga philosophy, the hips are believed to be the storage point for emotional stress and tension. Practicing hip openers mindfully can help release built-up emotional pressure and promote a sense of ease and calm.

Want to experience these benefits first-hand? Book a free 1-on-1 session with a dedicated coach today!

Standing Hip-Opener Yoga Poses

Standing hip-opening yoga poses are great for building strength and flexibility at the same time. They help open up tight hips while improving balance, posture, and stability in the lower body.

1. Low Lunge

The low lunge is an effective yoga pose that stretches and opens up the hips, particularly targeting the hip flexor muscles of the back leg. 

• Start standing, step one leg forward into a lunge position. 

• Keep your front knee directly over your ankle. 

• Lower your back knee towards the ground, ensuring your back heel is pressed down. 

• You can keep your hands on your hips or reach them overhead for a deeper stretch. 

• Hold for 30 to 45 seconds, then repeat on the other side. 

2. Lizard Pose

This pose opens up the hips by targeting the hip flexors and groin, offering relief from tightness. It enhances flexibility to help you squat or bend with ease.

• Start in a low lunge with your right foot forward.

• Bring both hands to the inside of your right foot, keeping your elbows slightly bent.

• Lower your hips toward the floor, feeling the stretch in your hips and groin.

• Hold for 30 seconds to 1 minute, then switch sides.

3. Goddess Pose

Goddess Pose stretches the hips, inner thighs, and groin while strengthening the legs and improving posture. It’s perfect for those who stand or walk a lot throughout the day.

• Stand with your feet wide apart and toes turned out at a 45-degree angle.

• Lower your hips into a deep squat, keeping your knees aligned with your toes.

• Extend your arms at shoulder height, palms facing forward.

• Hold for 30 seconds to 1 minute.

Seated Hip Opener Yoga Poses

Seated hip-opener poses allow more stability and longer holds, promoting a deeper stretch. This helps open up tight muscles, releasing tension in the hips, lower back, and inner thighs.

1. Butterfly Pose

Butterfly Pose stretches the inner thighs and groin, providing relief from stiffness caused by sitting for long periods. It improves flexibility to help you bend comfortably or sit cross-legged.

• Sit on the floor with your feet together and knees bent outward.

• Hold your feet with your hands and gently press your knees toward the floor.

• Keep your back straight and lean forward slightly to deepen the stretch.

• Hold for 30 seconds to 1 minute.

2. Child’s Pose

This pose gently stretches the hips and lower back, making it perfect for relaxing tight muscles after long periods of sitting or intense workouts.

• Start in a kneeling position.

• Lower your hips back toward your heels and stretch your arms forward on the mat.

• Rest your forehead on the floor and hold for 30 seconds to 1 minute.

3. Happy Baby Pose

This pose stretches the hips and pelvis to open the hips. It can also help with pelvic floor tightness. 

• Lie on your back with your knees bent and hugged into your chest.

• Open your knees wider than your torso.

• Bring your ankles directly over your knees and grab the outer edges of your feet.

• Flex your feet and gently pull them down towards you while pressing your lower back into the mat.

• Hold the pose for 5-10 breaths.

Advanced Hip Opening Yoga Poses

Advanced yoga poses offer deeper, more intense stretches that target multiple muscle groups at once. These poses help improve flexibility, increase joint mobility, and build strength.

1. Garland Pose

Garland Pose opens the hips, groin, and lower back, providing relief from stiffness after sitting or walking. It helps you bend and squat more easily throughout the day.

• Stand with your feet wider than hip-width apart and toes turned outward.

• Squat down, bringing your hips toward the floor, and press your elbows against your inner knees.

• Hold your hands together in front of your chest in a prayer position.

• Hold for 30 seconds to 1 minute.

2. Pigeon Pose

A great hip opener, the Pigeon Pose deeply stretches the hip flexors and glutes, areas often tight from sitting or physical activities like running. It releases tension to make running, walking, or sitting more comfortable.

• Start in a tabletop position.

• Bring your right knee forward and place it behind your right wrist.

• Extend your left leg straight back, keeping the hips square.

• Lower your torso over the bent leg and hold for 30 seconds to 1 minute.

• Repeat on the other side.

3. Frog Pose

Frog Pose is a deep hip opener that opens up the hips and pelvis, reduces stiffness, and increases mobility, which is especially beneficial for those who spend a lot of time sitting. The pose also stretches the hip flexors, helping to alleviate discomfort and improve posture.

• Start in a kneeling position with your knees wide apart, ensuring they are aligned with your hips.

• Lower your hips toward the ground, keeping your knees bent and your feet flexed with the soles facing upwards.

• Place your hands on the floor for support and slowly lower your chest toward the ground.

• Hold the stretch for 30 seconds to 1 minute, breathing deeply to help relax into the pose.

• To come out, gently lift your hips and bring your knees back together.

4. Figure Four

Figure Four opens the hips by targeting the outer hips and glutes, reducing tightness caused by activities like running or cycling. It helps ease discomfort during walking or standing.

• Lie on your back with your knees bent and feet flat on the floor.

• Cross your right ankle over your left knee.

• Reach through your legs and clasp your hands around the left thigh.

• Gently pull the left thigh toward your chest.

• Hold for 30 seconds to 1 minute, then switch sides.

Tips to Make Hip Openers Safe and Effective

To ensure you practice safely, here are some tips to follow: 

• Always warm-up: A good warm-up increases blood flow to the hip area, making the muscles and connective tissues more pliable. Consider doing:

  • Cat-Cow: These gently awaken the spine and pelvis.

  • Low Lunge: Start to lengthen the muscles on the front of the hip.

  • Cobra Pose: Warms up the hip flexors.

• Listen to your body: While a mild stretch is normal, sharp or shooting pain is a sign to avoid pushing yourself too hard, especially if you’re a beginner.

• Consider props for better support: Props like blocks, blankets, and bolsters can make hip openers more accessible and comfortable. If you’re a beginner, have limited flexibility, injuries, or age-related mobility issues, using props can help you maintain proper alignment and reduce strain on your joints.

• Conditions requiring caution:  Certain conditions may require modifications or even avoiding certain hip openers. These include:

  • Sacroiliac (SI) joint dysfunction

  • Herniated disc or sciatica

  • Osteoarthritis

  • Tailbone injuries

• Work with a coach:  A yoga coach can provide personalized guidance and modifications. They can help you deepen your practice safely and effectively, especially if you have any injuries or limitations.

Are your hips holding you back and making day-to-day movements challenging? Book a free 1-on-1 session with an expert coach for simple and effective yoga hip openers.

Frequently Asked Questions

What is the best way to open up the hips?

The best way to open up your hips is through a combination of regular stretching and strengthening exercises that target the hip flexors, glutes, and surrounding muscles. Yoga poses such as Pigeon Pose, Lizard Pose, and Butterfly Pose are particularly effective at gently stretching and opening the hips. Incorporating hip opening yoga poses into your routine, ideally with guidance from a coach, will help improve flexibility and mobility over time.

Do hip openers help with emotional release?

Yes, hip openers can help with emotional release. The hips are considered to be an area where emotional tension can accumulate, especially from stress or past trauma. Certain hip opening yoga poses, like Happy Baby Pose and Frog Pose, can trigger a feeling of emotional release as they relax the muscles and allow stored tension to release. Many people find that hip-opening exercises not only relieve physical discomfort but also promote mental clarity and emotional well-being.