Hip Opening Yoga Poses

Yoga Poses To Relieve Hip Pain – Best Self Care Tips

For many people, the hips and thighs are critical areas of their body. Unfortunately, they can be problematic for various reasons, such as low back pain, sciatica, or tight hamstrings. 

Yoga is an excellent solution to these problems because it offers stretching exercises that simultaneously work on the hips and thighs.

Hip openers are effective because they improve people's range of movement, flexibility, and strength. In addition, yoga hip openers have more benefits than just physical. 

Thus, Stretching the muscles around the pelvis can bring relatively rapid emotional release. 

 So, if there's one kind of yoga practice you should repeat regularly, it's hip-opening yoga sequences. 

Let us first understand why we should do this yoga and the anatomy of the hip, and then move to the poses.

Why Should You Do Yoga for Your Hips?

Nowadays, tightness in the hips is one of the most common health issues. The tightness in your hips may be because we spend a lot of time sitting and lack hip-opening positions like a deep squat.

It is common for people to develop lower back pain, spinal misalignments, or even injury because of this constant tension in this area. 

I had experienced hip pain before and had to start taking better care of it to prevent future issues. 

It has since been my goal to share what I have learned with others to improve their mobility and flexibility when it comes to their hips. 

I want everyone reading this article to know that there are many benefits for stretching the front, back, and sides of the hips which will also help relieve your lower back pain.

Before we start with the actual hip-opening yoga poses, let's have a quick look at the anatomy of the hips.

Anatomy of the Hips

The hip joint is one of the most important joints in our body. It is a ball-and-socket joint that connects both bones of the legs with the pelvis. 

The head of one femur (thigh bone) is connected to the acetabulum (socket part), formed by the iliac, ischium, and pubic bone. 

The ball allows movement in almost every direction, including flexion and extension, abduction, and rotation around its longitudinal axis.

The hip joint provides support and movement for the body supporting its weight. It connects both legs and acts as a ball-and-socket joint during everyday activities.

The ball of the joint moves in many directions 

 -including rotation around its longitudinal axis (front-back), plus extension and flexion in the sagittal plane (side to side). 

In addition, it provides support with the forward and backward movements, abduction, adduction, and rotation around its long axis.

If this flexibility is not maintained, you will have issues with your hips and lower back pain. I suffer from chronic lower back pain, which has hampered me for years now.

I have learned the hard way how to self-care by practising stretches that promote mobility in the hips.

You need to know that hip-opening yoga poses can relieve lower back pain, spinal misalignments, injury, and more. In addition, they are very effective in helping you heal your body and maintain your joints. 


Child’s Pose (Balasana)

A child’s pose is a great way to start your hip-opening yoga sequence. It is a very gentle pose that helps to create space for the hips and lower back. It will also help to target the muscles in your inner thigh. 

What are the benefits of Balasana?
It is typically recommended that you keep your knees over your feet and have a solid grip on your hands underneath you.

Bowing Warrior (Baddha Virabhadrasana)

Bowing warrior is an excellent pose for those who want a gentle way to start their hip-opening sequence. It places tension on the muscles that surround our hips and spinal column. 

As you become familiar with this pose, you can incorporate more pressure on your feet, which helps with the deeper hip opening.

Bound Angle Pose (Ustrasana)

Bound Angle Pose is another gentle pose for your first set of hip-opening stretching poses.

What is Ustrasana and its benefits?
It places tension on the muscles surrounding your hip joint while working your abdominals and back and opening the hips to stretch more.

Lizard Pose (Uttana Pristhasana)

Lizard Pose is a great pose to do while you are just getting familiar with the hip opener sequence. It places a lot of pressure on your hips and spine, which helps open up your hips and increase mobility.

Seated Twist (Pavritta Sukhasana)

This seated twist is a great way to help relieve tension in your hips and back. It also helps to target your obliques. 

What is Sukhasana and its benefits?

Reclining Bound Angle Pose (Supta Baddha Konasana)

It is another gentle hip opener that helps to relax the body and work on the hips and upper back. It will also stretch out your hamstrings, groin muscles, as well as your lower abdominal muscles.

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

This pose is typically done lying flat on your back with your feet turned out in the air. It helps to stretch your lower back and hips and target your thighs, hips, and legs.

What are the contraindications of reclining Hand to Big Toe Pose?

Seated Forward Bend (Paschima Astasana)

The seated forward bend is another seated yoga pose that helps to stretch the hip joint and the spinal column. It also strengthens the abdominal muscles while stretching out the hamstrings.

If you know anything about yoga poses, you know that is a deep hip opening for sure!

Butterfly Pose (Bakasana)

The butterfly pose will help stretch out your inner thigh, hips, and lower back all at once. However, it is a pose that places a lot of pressure on the spine and the hips.

What are the benefits of Bakasana?

Upward-Facing Dog (Urdhva Mukha Svanasana)

The upward-facing dog is another yoga pose that works to stretch out the hips, lower back, along with your abdomen muscles, and also strengthens the shoulders. 

Tree Pose (Vrksasana)

Tree pose stretches out your inner thigh and hip joints while also strengthening your abdominal and spinal muscles.

What is the benefits of Vrksasana?
However, it is an intense hip opener that puts a lot of pressure on the spine and top of the head, so you want to do this before attempting any other yoga poses.

Low Lunge (Anjaneyasana)

A low lunge is a great way to open the hips and stretch out your groin and hamstrings while strengthening your thighs, glutes, and abdominals. It is a simple pose that you can do almost anywhere.

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

You can do this pose pretty much anytime and anywhere. It is a simple pose that helps relax your lower back and stretch out the muscles surrounding your hips and abdomen.

What are the benefits of Ardha Matsyendrasana?

Wide-Legged Forward Bend (Paschimottanasana)

A wide-legged forward bend is another excellent way to stretch out your legs, groin, and hip joints and strengthen your chest and back muscles.

Balancing Half Split (Eka Pada Galavasana)

Balancing half split is an excellent pose for those looking to focus on opening up their hips and stretching out their legs, groin, and inner thighs. It also helps to strengthen the muscles in the hamstrings.

What does Galavasana mean?

Bound Angle Pose (Baddha Konasana)

Bound angle pose stretches out your inner thigh and hip joints while also working your abdomen muscles. It is a great pose to do if you want to stretch out your entire body.

Cow Face Pose (Gomukhasana)

Cow face pose will open up your hips while strengthening the hips and shoulders and stretching out the legs. It can be pretty intense for the lower back as well.

What are the benefits of Gomukhasana?

The Benefits of Hip Openers in Yoga

Increased Range of Motion

As we age, we tend to lose flexibility in our hips. This loss of flexibility makes standing up and sitting down difficult. Poor posture is also a common issue with those who are tight in the hips and buttocks. 

When these muscles are stretched out, you will feel relief around the lumbar spine and pelvis as well as your hamstrings, hip flexors, quads, and glutes all at once.

Increased Mobility

Not everyone is flexible when it comes to their hip joints. Some people may have issues with their hip flexors or glutes that can make moving around difficult and painful at times. 

Hip openers help release tightness that can make it hard to get up off the ground or perform everyday tasks.

Improved Range of Motion in Squatting Positions

Many people have a limited range of motion when it comes to deep squat and lunging positions. It is partly due to tightness and lack of flexibility in the muscles around their hips, lower back, and hamstrings. 

By practising these hip-opening yoga poses, you will improve your squatting ability and range of motion for better performance in this position. 

Reduced Lower Back Pain

There are many reasons for hip pain and tightness. A common cause is those who suffer from chronic lower back pain and strain in the lower back muscles.

When these muscles become tight, it can affect the other areas of your body as well. 

To reduce this problem, you should do the following poses regularly to help release tension in this area: 

Preventative Medicine

This type of yoga practice is excellent for those who already have lower back pain or some kind of injury that affects their hips and legs (like sciatica). 

Doing these poses daily (especially if done daily for maximum benefits) allows you to prevent your hips and lower back issues.


Hip-opening yoga poses are a great place to start if you feel that you have a problem with your hips or are just looking to improve your hips’ flexibility and range of motion. 

As you can see from the above yoga poses, there are various ways that you can stretch out your hips, groin area, and lower back. All you need is some peace to focus on yourself for these stretches. 

Not only will you feel more limber and relaxed, but you will also feel healthier.

I hope you enjoyed this guide and will use it to get you as thorough information on opening your hips as possible.

I also hope that the stretching poses laid out in the article above will help you achieve greater flexibility and mobility in your hips.

 As you stretch out your hips, try not to stress out about any pain or discomfort that you may feel while doing these stretches. 

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