The Best Yoga Poses for Hip Pain

Do you struggle with chronic hip pain? Yoga is an effective way to relieve your discomfort. Discover the best yoga poses for hip pain below, and learn how to safely exercise and find relief.

Quick facts: Best Yoga Poses For Hip Pain

  • ✅ Pigeon Pose (Eka Pada Rajakapotasana) helps to stretch and open up the hips and groin, relieving hip pain (Yoga Journal).
  • ✅ Practice of Trikonasana (Triangle Pose) helps to strengthen the hip muscles and reduce pain (Healthline).
  • ✅ Reclined Hand-to-Big-Toe Pose (Supta Padangusthasana) helps to relieve hip pain caused by sciatica and other lower back conditions (Yoga Journal).
  • ✅ Half Pigeon Pose (Ardha Kapotanasana) helps to stretch the hips and groin, reducing pain and tightness in the area (Yoga International).
  • ✅ Child’s Pose (Balasana) helps to stretch the hips and lower back, relieving pain and tension in the hips (Yoga International).


Hip pain is extremely common and can be caused by a variety of conditions, including bursitis, arthritis, and hip labral tears. Fortunately, yoga offers many poses to help reduce pain in the hips. Practicing specific poses can improve flexibility and reduce inflammation in the hips.

This guide will provide information on the best yoga poses for hip pain. The poses outlined below focus on stretching the muscles around the hips while encouraging relaxation of tight muscles resulting from injury or overuse.

It’s important to note that if you’re experiencing intense or chronic pain it may not be advisable to try any yoga poses without consulting a medical professional first.

Benefits of Yoga for Hip Pain

Yoga is a great way to relieve hip pain and discomfort. Yoga postures help to stretch and strengthen the muscles and joints in the hip area, increasing range of motion while also addressing underlying causes of pain. Many of these postures also help to bring better body awareness, aiding both in release of tension and formation of muscle memory for proper alignment.

Yoga helps not only to alleviate pain, but also increases flexibility, balance, strength and overall mobility of the hips. It is important that poses are performed properly in order to be effective for hip pain relief—so it is best to practice with an experienced instructor who can help ensure safe posture execution with proper form and alignment—and avoid further injury.

Popular postures beneficial for hip health include:

  • Child’s Pose
  • Half Lord Of The Fishes/Ardha Matsyendrasana (Half Spinal Twist)
  • Low Lunge/Anjaneyasana (Crescent Moon Pose)
  • Bridge Pose/Setu Bandhasana (Supportive Back Bend)
  • Reclining Big Toe Pose/Supta Padangusthasana (Hamstring Stretch)

Poses to Help Relieve Hip Pain

Yoga can be a great way to target the muscles around the hip and to release tension and tightness. There are certain poses that can be used to help relieve hip pain. In this article, we will discuss some of the best yoga poses for hip pain and how to do them correctly to get the best results.

Reclined Bound Angle Pose

Reclined Bound Angle Pose, or Supta Baddha Konasana, is a restorative hip opener and a great pose for relieving hip pain. This pose is done on the back with the legs bent and the feet together.

To enter this pose, start with lying on your back and bend your knees so that the soles of your feet come together with your knees apart. Bring your heels in towards your pelvis, resting them as close as you can while keeping them comfortable. Place your hands by your sides, palms facing up and relax into this position for a few moments. To increase the stretch in the hips, stay connected to the breath and release any areas of tension as you exhale.

Reclined Bound Angle Pose can be modified to deepen or reduce intensity by:

  • Adjusting leg placement
  • Using blankets for support under the knees.

Hold for 5-10 breaths before slowly releasing feet away from each other to exit out of the pose.

Reclined Pigeon Pose

The Reclined Pigeon Pose is a gentle and restorative yoga pose designed to relieve hip pain. This pose stretches the hips, lowers stress levels, and can help improve flexibility in the hips and legs.

To begin this pose, lie on your back with your legs extended out in front of you. Bend your right knee and draw it towards your chest. Place a blanket or bolster under the right thigh for support. Gently pull the knee toward the opposing shoulder so that it sits in line with the left hip joint. Hold this posture for several minutes, allowing your breath to become steady before switching sides and repeating on the left side.

Combined with other poses such as

  • Child’s Pose
  • Bridge Pose
  • Happy Baby Pose

– the reclined pigeon can help reduce tightness in the hips and promote better mobility throughout the lower body.

Half Lord of the Fishes Pose

Half Lord of the Fishes Pose, or Ardha Matsyendrasana, is an effective yoga pose for relieving hip pain. This pose helps to alleviate tension in tight muscles around the hip joint and provides spinal mobility.

To perform Half Lord of the Fishes Pose, start by sitting in a comfortable position with your legs stretched out in front of you and your spine erect. Bend your right knee, bringing your foot towards the outside of your left thigh. Let your right knee point outwards while bringing your left leg over the right leg so that they both cross each other. Place your left arm behind you and hook it around your right thigh or shin; alternatively, place it around the inner part of your calf muscle if necessary for support. Take a few deep breaths and gently adjust any alignment issues that may stand out to you until you find comfort in this pose. Hold for up to five minutes before repeating on opposite side.

Seated Forward Bend

Seated Forward Bend is a classic yoga posture that relieves hip pain by stretching the muscles in the hips. This pose can be done seated on the floor or in a chair.

  • If sitting on the floor, it’s important to sit upright with your legs crossed and back straight.
  • If sitting in a chair, your feet should be flat on the ground with your knees bent at 90-degree angles.

Once properly seated or in chair, you will then fold forward from your hips towards your toes while keeping your back straight and neck relaxed. For an extra stretch, grasp each ankle with your hands and lean forward as much as comfortable. This can help loosen tight muscles around the hips and reduce hip pain.

Always be sure to move slowly and gently when performing this pose; excessive force can cause injury to already tight muscles and ligaments.


Yoga is a great way to manage hip pain and can even enhance the process of healing. Depending on your fitness level and the severity of your condition, some poses may be more suitable than others. Everyone’s body is different so it’s important to consult with a professional before attempting any new poses or workouts.

Generally, hip pain can be caused by lack of flexibility or tightness in the hips and lower back. Yoga poses that focus on stretching these areas can provide relief and help improve mobility. It’s also recommended to practice low-impact exercises such as walking or swimming since they don’t place too much pressure on the joints that have been affected by hip pain. When done regularly, these activities can help maintain proper alignment and support for the hips and backbone which will help reduce inflammation and stiffness.

FAQs about: Best Yoga Poses For Hip Pain

Q1: What are some of the best yoga poses for hip pain?

A1: Some of the best yoga poses for hip pain include the Cat-Cow Pose, Upward Facing Dog Pose, Reclining Hand to Big Toe Pose, and Child’s Pose.

Q2: What are the benefits of doing yoga for hip pain?

A2: Doing yoga for hip pain can help to reduce inflammation, improve range of motion, and strengthen the muscles that support the hip joint.

Q3: How often should I practice yoga for hip pain?

A3: Depending on the severity of your hip pain, you may want to practice yoga for hip pain several times per week. It is best to consult with your doctor or physical therapist to determine the best exercise plan for your individual needs.

Similar Posts