The Best Yoga Poses for Hips

Are you looking for ways to strengthen and balance your hips? Yoga can be a great way to alleviate tension and build strength in the hip area. In this article, you will discover the best yoga poses for targeting your hips.

Quick facts: Best Yoga Poses For Hips

  • ✅ Supta Baddha Konasana (Supported Reclining Bound Angle Pose) is one of the best yoga poses for hips – Yoga Journal
  • ✅ Cobra Pose or Bhujangasana is also great for hip flexibility – Yoga Journal
  • ✅ Low Lunge or Anjaneyasana helps to open up the hip flexors – Yoga Journal
  • ✅ The Seated Forward Fold or Paschimottanasana helps to open the hips and lengthen the spine – Healthline
  • ✅ Reclining Bound Angle Pose or Supta Baddha Konasana helps to increase circulation and reduce stress – Healthline


Yoga is an ancient practice that can help us develop a stronger and more flexible body. It is also known for its mental and spiritual benefits. Additionally, it can help to alleviate pain and improve mobility.

Hips are a particularly important body part when it comes to yoga, and there are many yoga poses that can help to strengthen the hips. Let’s look at the best ones!

Benefits of yoga for hips

Yoga is a great way to strengthen and tone the muscles around your hips, providing support for the hip joint, relieving tightness and improving mobility. The benefit of yoga is that it provides a gentle, low-impact workout for people who may be prone to injuries or just want an exercise routine that takes it easy on their body.

In addition to strengthening hip muscles, regular yoga practice can also help release any built up tension in these areas and improve flexibility. Doing specific yoga postures that target the hips can help stretch out any kinks and knots and ensure that they remain strong and healthy. Regular practice of the best yoga poses for hips will help improve your balance, stability, alignment and posture while also increasing your flexibility.

No matter what level of practitioner you are – beginner, intermediate or advanced – these poses will challenge you while providing benefit to your hips.

Standing Poses

Standing poses are some of the best yoga poses to practice for strengthening the hips. They can help improve posture and balance, and also help improve flexibility in the hips. Furthermore, they are relatively easy to do and can be done without any props.

Let’s take a look at some of the best standing poses for the hips:

Utthita Trikonasana (Triangle Pose)

Utthita Trikonasana, commonly known as Triangle Pose, is a great standing pose for stretching and strengthening the hips. It also helps to open up the chest and lungs.

To get into the pose, begin with your feet about four feet apart and reach your arms out to a T-shape. Turn your right foot perpendicular to your left, and then both feet until they’re parallel with each other. Your feet should be 3-4 feet apart from each other. Now reach your right arm over to touch the ground, stretching deeply on that side of the body. Feel free to use a block or blanket under your hand if you are unable to touch the ground. Keep both legs active by pressing through the four corners of each foot – this will help you keep them strong when going deeper into the twist of this posture. Use your breath to deepen into this pose, allowing it to become more comfortable with every exhale.

Utthita Trikonasana is an energizing posture that can be practiced on its own or used as part of a larger sequence that focuses on hip opening poses such as Pigeon Pose and Garudasana (Eagle Pose).

Utthita Parsvakonasana (Extended Side Angle Pose)

Utthita Parsvakonasana (Extended Side Angle Pose) is an energizing standing pose that strengthens and stretches the hips, legs, and core. This yoga pose works to open the chest, shoulders, and hips while also increasing strength in the side body.

To begin this pose, start in Mountain Pose with your feet hip-width apart. Step your right foot to the back of the mat while keeping your toes facing forward. Bend into your right knee so that your thigh is parallel to the floor and extend both arms up to an “L” shape. Keeping a slight bend in your front leg, press firmly down on the floor with the outside edge of your front foot. Extend both arms out until they are shoulder height, then rotate towards your front leg until you are in a V-shape position with palms facing each other. Hold this pose for several breaths before releasing back into Mountain Pose and repeating on the other side.

Utthita Parsvakonasana is an ideal way to stretch stiff hip muscles as well as building strength throughout side body and core muscles!

Parivrtta Trikonasana (Revolved Triangle Pose)

Parivrtta Trikonasana (Revolved Triangle Pose) is a standing yoga pose that is great for opening up the hips. It energizes and strengthens the legs and lower body, while also stimulating the abdominal organs. This pose requires you to rotate your torso to one side while anchored in a lunge on the opposite leg. One arm will extend beside you and the other will be reaching up to form a triangle shape with your body.

This pose can help release tension in your hips, spine, and shoulders while strengthening your core muscles, legs, and back. It can also help increase flexibility in your hamstrings and widen range of motion in your joints. Since this pose involves twisting deeply from side to side it’s important to move slowly and with control as you transition from one side to the other. Parivrtta Trikonasana is an excellent pose for relieving tightness in the hips or lower back pain.

Parivrtta Parsvakonasana (Revolved Side Angle Pose)

Parivrtta Parsvakonasana, also known as Revolved Side Angle Pose, is considered by many to be one of the best yoga poses for hips. This standing pose requires both strength and flexibility in the hips, legs, and spine.

To get into Parivrtta Parsvakonasana, begin in Warrior II and then rotate your torso to the front leg. From here, bend your front knee deeply and lift your arms up overhead until your palms are pressed together. Keeping a micro-bend through the standing leg will help you keep your balance as you twist and sink deeper into the pose. To come out of this pose, press into your feet to straighten the front leg and untwist back to a neutral position.

Parivrtta Parsvakonasana helps increase mobility in the hip joint while toning muscles in the legs, abdomen and hips—making it an excellent pose for overall hip health!

Seated Poses

Seated yoga poses can be a great way to open up the hips and alleviate tension. There are plenty of options for various levels of yogis when it comes to seated poses. Let’s look at some of the best poses for opening up the hips, while also improving posture and increasing flexibility:

Baddha Konasana (Bound Angle Pose)

Baddha Konasana (Bound Angle Pose), also known as Cobbler’s Pose, is a popular yoga pose that focuses on the hips and groin area. It is an excellent pose for opening the hips, stretching and strengthening the legs and inner thighs, and relieving lower back pain. This pose can be performed seated or standing.

To perform this pose seated, begin by sitting in a comfortable cross-legged position. Bring your feet together and draw your heels up towards your pelvis. If comfortable, press your knees towards the floor while keeping your feet together. Make sure to keep your spine straight and engage your core muscles during the movement. Engage your hands in any position you find comfortable—either resting them on knee or clasping them behind you in prayer position—and hold for up to five minutes before releasing back into a cross-legged seat.

Upavistha Konasana (Wide-Angle Seated Forward Bend)

Upavistha Konasana, also known as the Wide-Angle Seated Forward Bend, is an intense hip opening pose that focuses on stretching the inner thighs and lower back. It’s a great pose for those who experience tightness in the legs or hips, and can help realign the spine when done correctly.

To start this pose, begin seated with your legs spread wide. Slowly bend forward, reaching your chest toward your toes and extending your arms forward if possible. Keep your back as straight as possible during this pose, focusing on lengthening rather than rounding. Keep breathing deeply into the posture throughout its duration in order to remain relaxed. Hold this pose for up to one minute before releasing it slowly and returning to a comfortable seated position.

Agnistambhasana (Fire Log Pose)

Agnistambhasana, or Fire Log Pose, is a seated yoga pose that works to stretch and open the hips. It also helps to improve pelvic and overall hip alignment, giving you better balance and coordination while strengthening your abdominal muscles.

To get into Agnistambhasana, start in a seated position with your legs straight out in front of you. Bend your right knee and draw it up close to your chest. Place the outside of your right foot along the inner thigh of your left leg. Flex both feet strongly, pressing down through all four corners of both feet. Inhale deeply and on an exhale, press down through both feet as you lean forward from your hips over your left leg. If possible, place each elbow on either side of the bent knee for added support for up to 10 breaths before releasing back to seated. Repeat with the other leg before coming back into the center and releasing from the pose with ease.

Dandasana (Staff Pose)

Dandasana (Staff Pose) is a seated yoga pose that is deeply calming, creating a strong anchoring feeling in the base of your torso. It also encourages gently opening of the hips as well as a mild extension of the spine.

To come into this pose, sit with your legs together and extended straight out in front of you on the mat. Keep your feet flexed and buttocks firm but not hardened. Engage your core and draw your pubis toward navel while creating space at the top of your torso by inhaling deeply and extending through the crown of your head. Roll up through your spine letting each vertebrae articulate until you are fully seated with an entirely elongated spine from tailbone to skull. You can also rest both hands on top of each thigh or place one hand on top of another at heart center; either way keep arms long and extended.

Stay for 5-10 breaths, smiling softly at yourself with each inhale and exhale before releasing back down onto mat.

Reclining Poses

Reclining poses are an excellent way to stretch, strengthen and relax the hips. They can help to reduce hip tightness and pain, improve circulation, and increase flexibility. Reclining poses require the use of a variety of muscles to hold the pose, making them ideal for working the hips.

Let’s look at some of the best reclining poses for working your hips:

Supta Baddha Konasana (Reclined Bound Angle Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose) is a reclined hip opening yoga pose that helps to open the hips and relax the spine. It also provides a gentle stretch in the inner thighs, groin, abdomen and chest. The pose helps to bring balance to the body’s energy as it helps to improve circulation.

To come into this pose, you’ll need to begin by lying on your back with your knees bent and feet close together. Make sure that your feet are pressing against one another with your soles facing upwards. Then, slowly extend your arms out to either side of you, palms facing down. Finally, bring the soles of your feet together and gently let your knees drop towards the sides of your mat. Hold this pose for several breaths and take notice of any sensations within your body as you practice.

Supta Padangusthasana (Reclined Big Toe Pose)

Supta Padangusthasana is a modified yoga pose which can be used to improve hip flexibility and overall health. This pose involves lying on your back and extending one or both legs, depending on your flexibility level. Your extended legs should be spread out to the side and your toes should be flexed. It’s important to keep your pelvis, chest and shoulders aligned throughout the poses. You can also use a strap for deep stretching if you don’t feel flexible enough for this pose without one.

Once you are in the pose, focus on the movement of breath in the hips so relaxation will come gradually as your hips loosen more through the practice of this pose. The benefits of this reclining pose include:

  • Improved hip flexibility
  • Hip stability and balance
  • Greater core strength
  • Mild pain relief in some areas of the body due to improved circulation.

Supta Virasana (Reclined Hero Pose)

Supta Virasana, also known as Reclined Hero Pose, is one of the best yoga poses to do when looking to strengthen and stretch your hips. It is a deep hip flexor and external rotator, offering tremendous relief for tightness in these areas. This pose requires you to sit with your buttocks between your heels on the floor and then lie back using your arms as support. With the hips stretched open, it can give you a great sense of freeing the pelvis and sacral regions.

However, this pose should be done with caution if there are any knee injuries present or if the individual has had recent abdominal surgery; so please be sure to consult with a medical professional before attempting Supta Virasana. Additionally, take caution not to over-stretch as this can cause injury; stop when it begins to feel uncomfortable and use a bolster or cushion for added support.

Supta Matsyendrasana (Reclined Spinal Twist Pose)

Supta Matsyendrasana, or Reclined Spinal Twist Pose, is a great yoga pose for hips. This pose helps to ease tension in the hips, release tight back muscles, and stretch and lengthen the spine. It also helps improve digestion and circulation in the abdominal area.

To begin this pose, lie on your back with your legs extended out in front of you. Bend your right knee and draw it up towards your chest while keeping your left leg extended straight on the floor. Place your right arm beneath the bent-knee leg while extending your left arm out to the side on the floor. Engage your core muscles by pressing downward firmly into both feet while releasing any lower back tension. Breath deeply as you twist further around slightly each time you exhale until both shoulders are off the ground. Hold this pose for 45-60 seconds before releasing slowly and repeating with the opposite side.


The best yoga poses for your hips all depend on the individual, however certain poses are more beneficial than others and can help improve flexibility and movement in the hips. If you’re looking to increase hip mobility or decrease tightness in the area, a few of the poses listed above should be beneficial.

The key is to focus on slow and controlled movements, rather than going straight for the most difficult pose. Start with what’s comfortable and gradually work your way up. Remember to always listen to your body and stop if something feels uncomfortable.

FAQs about: Best Yoga Poses For Hips

Q: What are the best yoga poses for hip flexibility?

A: Some of the best yoga poses for hip flexibility include warrior I, warrior II, bridge pose, and seated twist.

Q: How often should I practice yoga poses for hip flexibility?

A: It is best to practice yoga poses for hip flexibility 2-3 times a week for best results.

Q: What should I do if I feel pain when doing yoga poses for hip flexibility?

A: If you feel any pain while practicing yoga poses for hip flexibility, stop immediately and consult a healthcare professional.

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