Yoga Poses to Help Your Hip Flexors

Have you been experiencing tightness and pain in your hip flexors after a long day? Yoga may be the answer! You can easily perform the stretches we list in this article to help soothe and relieve your hip flexors.

Quick facts: Best Yoga Poses For Hip Flexors

  • ✅ Doing one-legged forward fold can reduce hip flexor pain (Harvard Health Publishing Harvard Medical School).
  • ✅ Seated forward bend helps to stretch out the hip flexors (Yoga Journal).
  • ✅ Low lunge pose helps to open up the hip flexor area (Yoga Journal).
  • ✅ Pigeon pose can help to stretch and strengthen the hip flexors (Yoga Journal).
  • ✅ Warrior III can help to strengthen the hip flexors (Yoga Journal).

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Hip flexors are a group of muscles found around the hip joint which play an important role in movement, balance and stability. As such, they can quickly become tight and tense if not correctly stretched and exercised.

Yoga poses are great for stretching and strengthening your hip flexors, bringing in better mobility and flexibility of the hips. In this article, we will discuss the benefits of yoga for hip flexors as well as the best poses to practice:

Benefits of Yoga for Hip Flexors

Yoga can be an excellent way to improve your hip flexor strength, mobility, and flexibility. It helps you stretch and strengthen your hip muscles while also assisting in proper alignment. The benefits of yoga for improving hip flexors include increased range of motion, improved posture, better balance and coordination, increased endurance and improved body composition.

Many poses are designed to help open up tight hip flexors and stretch these muscles. Examples include the Warrior II pose, the Half-Pigeon pose, the Butterfly pose, Elevated King Pigeon Pose, and others. These poses focus on stretching out the glutes, quadriceps, adductors and iliopsoas muscles in various ways to prevent them from getting too tight. Yoga is a great way to help improve your overall health and well-being while also targeting specific areas of need such as tightness in the hips or other areas of discomfort.

Standing Forward Bend (Uttanasana)

The Standing Forward Bend is an excellent way to stretch and open up the hip flexors. It helps you to focus on the breath and bring about a sense of relaxation and centeredness. It can also help to improve your posture and core strength, enabling you to be more stable when standing and walking.

Let’s explore some of the benefits of this pose:

  • Improves posture and core strength
  • Stretches and opens up the hip flexors
  • Focuses on the breath
  • Brings about a sense of relaxation and centeredness
  • Helps to be more stable when standing and walking

Step-by-Step Instructions

Uttanasana (Standing Forward Bend) is a pose that stretches and strengthens your hip flexors. It can be performed as a simple standing forward bend, or with more challenging variations for increased flexibility and strength.

To get into the pose, start in Mountain Pose (Tadasana). Take a big inhale and as you exhale, hinge forward at the hips until you feel a stretch in your hip flexors. Keep your knees slightly bent as you fold forward over your legs. Try to keep your back as straight as possible while tucking your chin towards your chest. Place your hands on the ground beside or in front of your feet depending on what feels most comfortable to you. Hold the pose for 30-60 seconds before releasing back to Tadasana on an inhale.


Modifications for Standing Forward Bend (Uttanasana) include utilizing a chair to support the torso, using props such as yoga blocks or a bolster to rest the head in, and focusing on bending slightly at the knees. It is also possible to practice this pose while seated in a chair. Those with sensitive hip flexors can also modify by placing a blanket under the feet or hips and using it as leverage while performing the pose.

For those with back issues, modifications are often needed. It is recommended to practice Uttanasana with a folded blanket on the lower back for additional support and relief. When standing in this pose, make sure that your knees are placed directly over your ankles, rather than beyond them so that you do not overextend your lower back. Ensure that your lower back does not round; instead, keep it slightly arched for additional support.

Low Lunge (Anjaneyasana)

The low lunge is a great yoga pose to help strengthen and stretch your hip flexors. It can help to improve your balance and flexibility, and is relatively easy to do. Low lunge can be used to warm up the hips before doing more challenging poses. This pose is also great for relieving tension in the hips and legs.

Let’s take a look at how to do the low lunge properly:

Step-by-Step Instructions

Low Lunge, or Anjaneyasana, is a great yoga pose for strengthening and stretching the hip flexor muscles. This pose has many benefits, such as improving posture, increasing flexibility and range of motion in the hip joint, reducing pain in the lower back and hips, and building core strength.

To practice this pose:

  1. Begin by standing tall with your feet together.
  2. Step one foot back into a lunge position with your knee bent at 90 degrees and your front foot flat on the ground.
  3. Lower your hips down so that your back knee rests on or close to the ground.
  4. Make sure to keep your torso upright while in this pose by engaging your core muscles.
  5. Place both hands on either side of the front leg near the knee joint or bring them up above like arms of a cactus for balance.
  6. To deepen the stretch, slowly lower yourself down as much as comfortable until you feel a gentle stretch across both legs. Hold for 30-60 seconds then switch sides to repeat on opposite leg.


The Low Lunge, also known as the Anjaneyasana, is an effective pose for stretching and strengthening your hip flexors. However, if you’re feeling discomfort or strain in this area of the body, there are a few modifications you can make to ensure your practice is both safe and effective.

One modification you might consider is to lower your back knee to the floor. This will reduce the amount of weight being placed on your hip flexors while still providing a deep stretch. Additionally, it can help realign the pelvis and foster more stability in the hip joint. You can also place a block beneath your back knee for added support as needed.

Another option would be to take a Half Low Lunge instead of a full lunge. This pose allows you to partially extend one leg while keeping most of the weight on your front leg – allowing your hip flexors to slowly open up with each exhale.

Finally, try bringing your arms up overhead or extending them out wide for an added opening in the chest or spine, respectively.

Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose (Eka Pada Rajakapotasana) is a great yoga pose to help strengthen and open up the hip flexors. The benefits of this pose include improved circulation, stretching of the hip flexors, and increased flexibility. This pose can also help to improve balance and coordination, as well as reduce stress and tension.

Let’s get into the steps of how to do this pose:

Step-by-Step Instructions

Pigeon Pose is a deep hip opener, making it an excellent pose to stretch and strengthen your hip flexors. To begin, start in a kneeling position with your feet hip-width apart. Make sure that your knee and foot of both legs are parallel with each other.

Slowly lower your right knee towards the ground, setting it down so that the right shin is parallel to the top edge of the mat. Place your right ankle in line with your right knee. Then take a deep inhale and lift up through your upper body as you come into a low lunge on the left side of your body. You should feel an opening sensation in the hips as you lean forward into this pose.

As you exhale, slowly bring both hands to either side of the front leg and make sure that you keep your back straight as you fold over into Pigeon Pose. Hold this pose for five breaths before slowly coming out of it by pressing firmly through both palms as you sit back on heels to finish up in Child’s Pose.


Modifying Pigeon Pose, or Eka Pada Rajakapotasana, can help you go deeper into the pose and gain more benefit from your practice. If you’re just starting out with this pose, consider placing a block under your front hip to provide additional support and stability. Alternatively, you can use a folded blanket to support your hip while allowing some movement in the knee. You may also want to begin with only half the traditional version of the pose by moving just one leg into it instead of both.

Once you’ve mastered the basics of this pose, try adding on some variations:

  • Coming into a supported Bridge Pose at the beginning or end of your Pigeon variation can help open up your hip flexors even more and add on extra intensity for a more advanced practice.
  • For something lighter, try incorporating Reclined Pigeon with gentle twists to release tension from your lower back.

Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)

Reclining Hand-to-Big-Toe Pose, also commonly known as Supta Padangusthasana in Sanskrit, is a yoga pose that helps to stretch and open the hip flexors. It also helps to strengthen the abdominals and improve balance. As with any yoga pose, it is important to ensure proper alignment and technique in order to maximize the benefits and minimize any potential risks.

Step-by-Step Instructions

Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana) is an intermediate yoga pose that helps to stretch the hip flexors and abdominal muscles. It is a great pose for strengthening the glutes and increasing flexibility in the hips.

To practice Reclining Hand-to-Big-Toe Pose, begin by lying on your back with your legs out straight. Bend one knee and draw it in towards your chest. With your opposite hand, reach up to take hold of the arch of your foot or big toe, whichever can be reached more comfortably. Gently pull the leg up and toward your chest until you feel a gentle stretching sensation throughout the front torso like a wave moving through you from head to toe. Keep your opposite leg straight and rooted into the ground as much as possible throughout this posture.

Hold this posture for five breaths before returning both feet to the floor and repeating with the other side. Make sure not to pull too strongly on either leg; instead focus more on allowing gravity to do its work of gently stretching out these areas of tightness.


Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana) is a deeply calming and restorative yoga pose that helps to open up the hip flexors. For those who are less flexible or have any physical limitations, it’s important to modify the pose in order to ensure safety and avoid injury.

One way to modify this pose is by looping a towel or yoga strap around the outer part of your right foot, as if you were making an infinity symbol. Gently pull on the ends of the towel, while keeping your knee bent at 90 degrees and your upper body relaxed. Hold this position for 30 seconds, then repeat on the other side.

For beginners or those with limited flexibility, using a wall for support can be beneficial. Lie down in Supta Padangusthasana pose with both legs extended against a wall. If it’s too uncomfortable at first, you can lie with just one leg against the wall as you hold for at least one minute and then switch sides. This modification will slowly help build strength and flexibility in your hip flexors without overstretching them.


In conclusion, there are many different yoga poses that can help to alleviate hip flexor pain. Some of the best poses for hip flexors range from standing stretches, like Warrior I and II, to more restorative poses such as Child’s Pose.

When practicing these poses it is important to listen to your body and focus on maintaining proper alignment throughout each pose. As you become more comfortable with certain yoga postures, you can work towards deepening the pose or seeing if a modification allows for a greater stretch. Practicing yoga poses regularly can help ease tightness in the hips and lower back, resulting in increased mobility and an increased range of motion.

FAQs about: Best Yoga Poses For Hip Flexors

Q1: What are some of the best yoga poses for hip flexors?
A1: Lunges, low lunge, crescent lunge, warrior I and II, half moon pose, triangle pose, lizard pose, and pigeon pose are some of the best yoga poses for hip flexors.

Q2: How often should I do yoga poses for hip flexors?
A2: Depending on your fitness level and the intensity of the poses, you should do yoga poses for hip flexors anywhere from three to five times per week.

Q3: Are there any modifications I can make to yoga poses for hip flexors?
A3: Yes, depending on your fitness level and body type, there are modifications you can make to the poses. For example, lunges can be done with the back leg resting on the floor, or a block can be used to support the back leg in a low lunge.

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