9 Gentle Yoga Poses for Hip Pain Relief (Therapeutic Guide)

If you’re struggling with nagging hip pain—age-related, from sitting for long hours, from old injuries, or arthritis—you don’t need extreme stretches or intense workouts to feel better. Gentle yoga can help!

Yoga for hip pain combines gentle stretching, strengthening, and mindful movement to reduce joint stiffness, improve mobility, and decrease inflammation. These 9 therapeutic poses target common hip issues like arthritis, bursitis, and age-related stiffness without aggravating existing conditions.

Common Types of Hip Pain and How Yoga Helps

Yoga offers a safe, natural way to ease hip pain without forcing your body into complicated positions or pushing through discomfort. By focusing on gentle stretches, mindful movement, and joint-friendly postures, you can gradually regain comfort and mobility in your hips.

But here’s something important: not all hip pain is the same. To find the right approach for relief, it’s crucial to understand what’s causing your hip pain in the first place. Below is a simple, beginner-friendly guide to the most common causes of hip discomfort and how gentle yoga can provide relief:

Hip Arthritis and Joint Stiffness

With age, cartilage in the hip joint naturally wears down, leading to arthritis. This often shows up as stiffness and dull aches. Yoga’s slow, controlled movements help lubricate joints and reduce stiffness, offering natural relief without harsh impact.

Hip Bursitis and Inflammation

Hip bursitis happens when small, fluid-filled sacs in the hips (bursae) get irritated, often from repetitive movements or poor posture. Gentle yoga stretches help release tension around the joint, improve circulation, and calm inflammation.

Tight Hip Flexors from Sitting

Sedentary lifestyles cause the front of your hips (hip flexors) to tighten, pulling on the lower back and hips. Yoga’s hip openers target these tight muscles, restoring balance and comfort.

Age-Related Wear and Tear

With age, our joints naturally lose some flexibility and strength. Gentle and controlled yoga stretches keep hips mobile, strong, and more resilient, supporting you in staying active and independent.

Studies show that yoga can reduce hip pain by 30–50% within six weeks. Slow, mindful movements improve circulation, reduce stiffness, and ease pain without aggravating sensitive joints.

So, if you’re still wondering whether yoga is good for hip pain, it absolutely is! When practiced gently and mindfully, yoga helps reduce hip pain, improve mobility, and strengthen the muscles that support your joints.

9 Gentle Yoga Poses for Hip Pain Relief

These gentle yoga poses are safe for beginners and ideal for easing hip pain: 

1. Low Lunge
2. Child’s Pose
3. Pigeon Pose
4. Bridge Pose
5. Supine Figure 4 Stretch
6. Bound Angle Pose
7. Seated Twist 
8. Legs Up The Wall Pose
9. Happy Baby Pose

1. Low Lunge (Anjaneyasana)

This pose gently stretches the hip flexors and thighs, counteracting tightness from sitting and promoting better hip alignment.

1. Start in a tabletop position (hands and knees on the mat).
2. Step your right foot forward between your hands, aligning your knee over your ankle.
3. Slide your left knee back, lowering it to the floor, and rest the top of your left foot on the mat.
4. Inhale, lift your chest, and optionally raise your arms overhead for a deeper stretch.
5. Keep your hips square, shoulders relaxed, and avoid arching your lower back.
6. Hold for 30-45 seconds, then switch sides. 

Modifications: Place a cushion under the back knee for extra support.

2. Child’s Pose (Balasana)

This is a great hip flexor release that gently stretches the hips and promotes relaxation.

1. Kneel on a mat with your knees wide apart.
2. Sit back toward your heels.
3. Place a bolster or cushion under your chest.
4. Extend your arms forward and rest your forehead on the cushion.
5. Breathe deeply, allowing your hips to soften.
6. Hold for 30-60 seconds. 

Modifications: Use a chair—sit down, lean forward, resting elbows on knees.

3. Pigeon Pose (Eka Pada Rajakapotasana)

This pose releases deep hip tension and targets the outer hip muscles.

1. Start on hands and knees.
2. Bring your right knee forward toward your right hand.
3. Slide your left leg back, keeping your hips level.
4. Place a bolster under your right hip for support.
5. Gently fold forward, resting forearms on the mat or a cushion.
6. Hold for 30-45 seconds, then switch sides. 

Modifications: Sit on a chair, cross ankle over opposite knee, lean forward gently.

4. Bridge Pose (Setu Bandha Sarvangasana)

This pose helps strengthen the glutes and releases front-hip tension.

1. Lie on your back with knees bent, feet flat on the floor.
2. Keep your arms by your sides, palms facing down.
3. Press into your feet and gently lift your hips up.
4. Hold at the top for a few breaths, then lower slowly.
5. Repeat 3–5 times.

Modifications: Place a cushion under the hips for a supported version.

5. Supine Figure-4 Stretch

This is a therapeutic hip stretch that opens the hips and releases lower back tension.

1. Lie on your back with your knees bent.
2. Cross your right ankle over your left thigh.
3. Reach through your legs and gently pull the left thigh toward you.
4. Keep your head and shoulders relaxed.
5. Switch sides after 45–60 seconds.

Modifications: Keep the lower foot on the ground if pulling up feels intense.

6. Bound Angle Pose (Baddha Konasana)

This pose softly opens the inner hips and promotes relaxation.

1. Sit upright and bring the soles of your feet together.
2. Let knees drop outward.
3. Place cushions under your knees for support.
4. For added relaxation, consider reclining back on a bolster.
5. Breathe deeply and relax, holding the pose for 30 seconds. 

Modifications: Use a chair—cross ankles and gently press knees outward.

7. Seated Twist (Ardha Matsyendrasana)

This is a great twist to improve hip and spine mobility, promoting gentle rotation.

1. Sit cross-legged on a cushion or chair.
2. Place your right hand behind you, left hand on your right knee.
3. Inhale to lengthen your spine, exhale to gently twist right.
4. Hold for 30 seconds, then return to center.
5. Repeat on the other side.

Modifications: Sit in a chair with feet flat; if cross-legged is uncomfortable.

8. Legs Up the Wall Pose (Viparita Karani)

This restorative pose reduces hip tension, improves circulation, and provides deep relaxation.

1. Sit sideways next to a wall.
2. Swing your legs up the wall while lying back.
3. Adjust the distance from the wall for comfort.
4. Let your arms rest by your sides, palms facing up.
5. Close your eyes and relax, holding for 3-5 minutes. 

Modifications: Place a cushion under your hips or do the pose on your bed.

9. Happy Baby Pose (Ananda Balasana)

This ultimate restorative pose releases deep hip tension, gently stretches the inner thighs, and promotes full-body relaxation.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Bring your knees toward your chest, then separate them slightly wider than your torso.
3. Grab the outsides of your feet or shins, keeping your arms on the inside of your knees.
4. Gently pull your knees toward the floor while keeping your head and shoulders relaxed.
5. Allow your lower back to soften into the mat; you can rock side-to-side for a light massage.

Modifications: Use a yoga strap around each foot if you can’t comfortably reach. You can also hold behind your knees instead of your feet for less intensity.

Want to learn these poses with proper form and alignment while ensuring maximum safety? Book a free 1-on-1 session with a coach today!

10-Minute Daily Hip Pain Relief Routine

When it comes to yoga for hip pain relief, consistency is key. And the good news is—you only need 10 minutes a day to start feeling a difference. This simple routine combines mobility, gentle stretching, and light strengthening to help your hips feel more open, relaxed, and pain-free. It’s perfect for anyone with hip pain and for beginners. 

Your Easy 10-Minute Routine

1. Warm-Up (2 Minutes)

• Low Lunge (30 sec/side)
• Child’s Pose (1 minute)

2. Stretch (6 Minutes)

• Pigeon Pose (1 min/side)
• Supine Figure-4 Stretch (1 min/side)
• Bound Angle (2 minutes)

3. Strengthen (1 Minute)

• Bridge Pose (1 minute)

4. Restore (1 Minute)

• Happy Baby Pose (1 minute)

Chair Yoga for Hip Pain: Senior-Friendly Modifications

Yoga should be accessible for everyone, including those who have limited mobility, balance concerns, or just feel more comfortable practicing seated. Chair yoga offers all the benefits of gentle hip stretches while keeping things safe, supportive, and easy to follow.

These chair-friendly poses are perfect for seniors or anyone who needs a gentler approach.

4 Easy Chair Yoga Poses for Hip Pain Relief

1. Seated Leg Circles

This is a great exercise to mobilize the hips, loosen up stiff joints, and improve circulation. 

1. Sit tall on a sturdy chair, feet flat on the floor.
2. Lift your right foot a few inches off the floor, keeping your knee bent.
3. Slowly draw small circles in the air with your knee, moving from the hip joint.
4. Circle clockwise 8–10 times, then counter-clockwise.
5. Repeat on the left side.

2. Seated Twist

This pose increases rotational mobility in the hips and spine.

1. Sit tall with feet grounded.
2. Place your right hand on the backrest or seat behind you.
3. Place your left hand on your right knee.
4. Inhale to lengthen your spine, exhale to gently twist your torso to the right.
5. Hold for 30 seconds, then repeat on the left.

3. Seated Pigeon Pose

This pose helps ease outer hip tightness, especially after sitting.

1. Sit tall, cross your right ankle over your left thigh.
2. Flex your right foot to protect your knee.
3. Keep your back straight and lean forward slightly from your hips.
4. Breathe deeply, feeling a gentle stretch in your outer hip.
5. Hold for 45–60 seconds, then switch sides.

4. Seated Figure 4 Stretch

This gentle stretch helps release tension in the hips and lower back.

1. Sit with feet flat on the floor.
2. Cross your right ankle over your left thigh like in Pigeon Pose.
3. Keep your spine tall, and gently press your right knee downward to deepen the stretch.
4. Optionally, lean forward slightly to intensify.
5. Hold for 45–60 seconds, then switch legs.
   

Experience the power and accessibility of chair yoga yourself. Book a free group class today!

5 Daily Habits for Hip Pain Relief

Along with gentle yoga poses for hip pain relief, small everyday habits can make a huge difference in how your hips feel. By taking simple steps daily, you can reduce stiffness, improve mobility, and help prevent flare-ups of hip pain.

1. Avoid Prolonged Sitting: Long hours in chairs cause hip flexors to tighten and joints to stiffen. Stand up, stretch, or walk for 2–5 minutes every 30 minutes. Gentle hip circles while standing can also work wonders.

2. Optimize Your Sleep Position: Sleeping the wrong way can strain your hips. Sleep on your side with a pillow between your knees to keep your hips aligned, or on your back with a small cushion under your knees.

3. Include Gentle Daily Movement: Light activities keep hips lubricated and flexible. Incorporate walking, swimming, or 10-minute yoga routines into your day to keep your hips active without stress.

4. Maintain a Healthy Weight: Extra weight puts more pressure on hip joints. Focus on small, sustainable changes like portion control and daily movement rather than restrictive diets.

5. Manage Stress Mindfully: Stress can increase muscle tension and worsen pain perception. Use yoga breathwork (slow, deep breaths) or short mindfulness breaks to keep your body relaxed and your hips at ease.

Begin Your Gentle Hip Pain Relief Journey

Whether it’s from sitting too long, age-related stiffness, or everyday stress on your joints, gentle yoga offers a natural, effective way to find relief, even if you’re a total beginner.

By focusing on safe, supportive movements, you can gradually reduce pain, improve flexibility, and regain comfort in your daily life. 

Our certified yoga instructors specialize in gentle, joint-friendly practices tailored for your unique needs. With personalized 1-on-1 sessions and real-time guidance and modifications, you can find relief from hip pain safely and effectively. 

Book a free 1-on-1 session today!

Frequently Asked Questions

Is yoga good for hip pain?

Yes! Yoga is highly effective for relieving hip pain. It helps reduce joint stiffness, ease muscle tension, and improve mobility without putting extra strain on the hips. 

What yoga poses are best for hip pain?

The best yoga poses for hip pain are gentle and supportive, such as:

1. Happy Baby Pose
2. Child’s Pose
3. Supine Figure-4 Stretch
4. Pigeon Pose
5. Legs Up the Wall Pose

These poses are beginner-friendly and can be done at home with simple props.

How often should I do yoga for hip pain?

For noticeable relief, aim to practice 3 to 5 times per week, even if it’s just 10 minutes a day. Consistency helps improve flexibility and reduce stiffness over time.

Can beginners do yoga for hip pain?

Absolutely! With the right support, guidance, and modifications, beginners can safely do yoga poses for hip pain relief. You don’t need flexibility or prior yoga experience—just start with simple movements and listen to your body.

Is chair yoga effective for hip pain?

Yes! Chair yoga is a safe and accessible option, especially for seniors or anyone with balance concerns. Chair-based hip stretches can ease stiffness, improve circulation, and reduce pain without having to get on the floor.