10 Yoga Hip Openers for Tightness and Pain Relief

Hip openers in yoga are a powerful way to 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, your 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.

So, whether you’re sitting for long hours or dealing with stiffness from running or cycling, these hip-opening exercises can ease pain, help you move more freely, and offer emotional release.

10 Hip Opening Yoga Poses to Relieve Stiffness and Pain

Yoga offers targeted hip-opening exercises to loosen tight muscles, reduce pain, and bring ease to your movements. Some of the best hip openers include:

1. 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.

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.

4. 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.

5. 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.

6. 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.

7. 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.

8. 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.

9. 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. 

10. 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.

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.

Open and Release Hip Muscles with 1-on-1 Coaching

If you're dealing with tight hips and the discomfort they bring, here’s how dedicated 1-on-1 coaching can help: 

Targeted Stretches for Quick Relief

If your hips feel tight or sore, a dedicated coach can guide you through stretches that target the specific areas causing discomfort. These stretches help release built-up tension and offer quick relief. Whether it's from sitting too long or after a run, these hip openers can ease the pain and help you feel better fast.

Personalized Sessions to Prevent Future Discomfort

With 1-on-1 coaching, your coach addresses the root causes of tight hips—like sitting for long hours or not stretching enough. Based on your lifestyle and routine, they’ll create a custom plan to stretch and strengthen your hip muscles, improving mobility and keeping you flexible in the long run.

Live Guidance to Ensure Safety and Effectiveness

Real-time guidance from a coach ensures proper alignment and correct technique during hip-opening exercises. In live sessions, your coach can adjust poses on the spot, using props or a chair for extra support. This makes your workout safe, effective, and comfortable, helping you get the most out of each session while avoiding strain.

Here are some great coaches to help you get started:

• Dr.Pooja Kunal Kashikar

• Shreyansh Raghuvanshi

• Mythri Gayathri KS

Frequently Asked Questions

What is the best way to open up 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 these stretches 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 yoga poses that open the hips, like Pigeon 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.

Book a Free 1-on-1 Session Today!

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.