Yoga poses for tight hips
Openers for hips that stiffen from sitting, driving and running.
This is general guidance, not medical advice. If you are in pain, pregnant or recovering from an injury, work with a qualified teacher and check with your doctor first.
Eight Angle Pose
Eight Angle Pose is an advanced arm balance and lateral twist that builds deep core strength, stabilizes the shoulders, and opens the hips.
Fish Pose in Lotus Pose
An advanced backbend combining Lotus legs with an arched thoracic spine to deeply open the chest, throat, and hip joints simultaneously.
Horse Face Pose (Right)
A demanding balance combining a half-lotus knee drop with eagle arms to deeply open hips and build extraordinary lower-body focus.
Left Half Bound Lotus Intense Stretch Pose
A demanding standing forward fold balancing on one leg while the other leg rests in half lotus with a bound arm behind the back.
Lotus in Shoulderstand (Advanced)
An advanced inversion combining a classic shoulderstand with full lotus legs, demanding deep hip mobility, core control, and steady balance.
Monkey King Pose with Rotation to Left Leg, Hands Up
A demanding split variation that challenges deep hip mobility, core balance, and spinal rotation as the torso turns toward the extended front leg.
Monkey King Pose with Rotation to Right Leg, Hands Up
A full front split with a spinal twist toward the front leg and arms overhead, challenging balance, core control, and profound hip mobility.
Right Half Bound Lotus Intense Stretch Pose
A deep standing forward fold combining a hip-opening half-lotus bind with hamstring stretching and intense single-leg balancing.
Tortoise Pose
A deep seated forward fold where your arms slide beneath your knees, opening the hips and drawing the senses inward.
Upward Lotus Pose
An inverted variation of Shoulderstand with legs bound in Lotus, cultivating intense balance, deep hip opening, and mental clarity.
Bend to Left Leg
A grounded seated forward fold that lengthens the left hamstring while gently releasing the spine, right hip, and lower back.
Bend to Right Leg
A grounding seated forward fold that lengthens the right hamstring, releases the low back, and gently calms the nervous system.
Bound Angle Pose
A seated hip opener that draws the soles of the feet together to gently stretch the inner thighs, groin, and lower spine.
Child's Pose
A gentle kneeling rest pose that opens the hips, lengthens the spine, and calms the nervous system.
Easy Bow Pose
An accessible prone backbend that gently opens the chest, hip flexors, and quadriceps one side at a time.
Easy Camel Pose with Palms Against Back
A gentle kneeling backbend where hands support the lower back to safely open the chest, shoulders, and hip flexors.
Head Down Hero Pose
A grounded kneeling fold that gently lengthens the spine, opens the hips, and calms the nervous system.
Left Leg Wind Freeing Pose
A gentle supine posture where drawing the left knee toward the chest eases lower-back tension and stimulates the descending colon.
Low Lunge with Right Leg Forward
A grounded kneeling lunge that opens the front hip flexors, stabilizes the pelvis, and gently lifts the spine.
Lying Diamond Pose
A restorative supine posture that deeply stretches the quadriceps, opens the chest, and relieves tension across the front of the hips and abdomen.
Reclining Bound Angle Pose
A classic restorative supine posture that gently opens the inner hips, groin, and chest while calming the nervous system.
Right Leg Wind Freeing Pose
A gentle supine posture that compresses the right hip and abdomen to soothe digestion and release tension in the lower back.
Tree Pose with Left Foot in Half Lotus
A standing single-leg balance where one foot rests in half lotus along the opposite hip crease, opening the hip and steadying focus.
Tree Pose with Right Foot in Half Lotus
A standing balance combining single-leg stability with deep hip opening, rooting through the standing leg while holding the opposite foot in half lotus.
Warrior Pose with Left Leg Bent
A grounded standing posture with the left knee bent forward, building lower-body stability, opening the right hip, and focusing the mind.
Warrior Pose with Right Leg Bent
A grounding standing posture that builds lower-body power while opening the chest and lengthening the hip flexors.
Bikram Triangle Pose (Left)
Bikram Triangle Pose is a deep, lunging lateral posture that strengthens the legs while opening the hips, chest, and spine through precise dual-arm extension.
Bikram Triangle Pose (Right)
Bikram Triangle Pose is a dynamic standing lunge that builds fierce leg strength, opens the hips and chest, and demands full-body integration.
Buddhist Stupa Pose
Buddhist Stupa Pose is a grounded seated posture that cultivates hip mobility, spinal elongation, and centered meditative focus.
Camel Pose with Palms Set Against Feet
A kneeling, heart-opening backbend where the hands press onto the soles or heels, expanding the chest and stretching the entire front body.
Cow Face Pose (Left Leg and Right Arm Up)
A deep seated hip opener and shoulder stretch where the left knee stacks over the right while the right elbow points upward and hands bind behind the back.
Cow Face Pose (Right Leg and Left Arm Up)
A deep seated hip and shoulder opener where the knees stack and the hands bind behind the back to stretch the glutes and chest.
Cow Face Pose with Left Hand Up Grab
A deep seated hip opener and shoulder stretch where the legs stack closely and the left elbow points upward to clasp hands behind the back.
Cow Face Pose with Right Hand Up Grab
A deeply opening seated posture that stacks the knees and binds the hands behind the back to stretch the hips, shoulders, and chest.
Dancing Shiva Balance, Right Leg Crossed
A standing balance crossing the right leg across the midline, building single-leg stability, hip mobility, and graceful rotational control.
Eagle Pose (Left)
A standing balance that combines deep hip and shoulder opening to improve focus, coordination, and lower-body stability.
Eagle Pose (Right)
A standing balance that wraps the limbs to stretch the upper back and outer hips while building ankle strength and unwavering focus.
Extended Left Side Angle Pose
A dynamic standing posture that grounds through the feet while creating a continuous diagonal line of stretch and power along the entire side body.
Extended Right Side Angle Pose
A deep lateral standing stretch that strengthens the legs and core while creating a long line of energy from the back heel to the top fingertips.
Fish Out of Hero Pose
A rejuvenating backbend combining Hero Pose legs with an arched chest to deeply stretch the quadriceps, hip flexors, and throat.
Garland Pose
A deep yogic squat that opens the hips and groin while stretching the ankles and lower back.
Greeting Pose
A grounded seated posture that cultivates inner focus, steadies the spine, and gently opens the hips and chest.
Half Lotus Pose with Left Leg Up
A classic seated meditation posture where the left foot rests atop the right thigh, opening the hips while fostering tall, grounded alignment.
Half Lotus Pose with Right Leg Up
A classic seated posture where one foot rests in the opposite hip crease to open the hips, lengthen the spine, and support focused meditation.
Half Moon Pose
An expansive standing lateral balance that opens the hips and chest while building single-leg stability and core strength.
Half Moon Pose (Left)
A lateral standing balance on the left leg that strengthens the outer hips, opens the chest, and sharpens whole-body coordination.
Half Moon Pose (Right)
An expansive standing balance that strengthens the legs, opens the hips and chest, and challenges equilibrium while floating one leg parallel to the floor.
Half Moon Pose with Stretch
An expansive standing balance that opens the hips and chest while stretching the hamstrings and building single-leg stability.
Hero Pose with Cow-Face Arms, Right Arm Up
A grounded kneeling posture that opens the shoulders, chest, and thighs while encouraging tall spinal alignment and deep pelvic grounding.
Intense Left Stretch Pose
A standing forward fold over a straight front leg that deeply opens the hamstrings, squares the hips, and refines balance.
Intense Right Stretch Pose
A grounding standing forward bend that stretches the hamstrings, lengthens the spine, and tests balance with squared hips.
Intense Side Stretch Pose, Left Leg Forward
A deep standing forward fold that lengthens the left hamstrings, squares the pelvis, and opens the chest and shoulders.
Left Twist with Left Leg Bent
A classic seated spinal rotation that restores thoracic mobility, stretches the outer hips, and tones the deep abdominal wall.
Lotus Pose
A classic seated meditation posture that opens the hips, aligns the spine, and anchors attention for focused breathwork.
Low Lunge with Left Leg Forward
A kneeling crescent lunge with the left foot forward that stretches the right hip flexors while building stability and opening the chest.
Low Lunge with Left Leg Straight
A dynamic lunge with the left leg extended straight back to deeply stretch the hip flexors while building stability and focus.
Low Lunge with Upward Stretch (Left Leg Forward)
An expansive kneeling backbend with the left leg forward that lengthens the right hip flexor and opens the chest.
Low Lunge with Upward Stretch (Right Leg Forward)
A deep kneeling backbend that opens the left hip flexor, stretches the torso, and lifts the chest upward with the right foot grounded.
Lying Hero Pose
A deep supine stretch that opens the quadriceps, hip flexors, and abdomen while resting the spine back from a seated kneeling base.
Perfect Pose
A grounding seated posture that aligns the spine, opens the hips, and anchors the body for pranayama and deep meditation.
Pigeon Pose
An intermediate backbend and hip opener that releases the hip flexors and glutes while expanding the chest and spine.
Pigeon Pose on Left Foot, Head Up
An upright hip opener and backbend that stretches the glutes and hip flexors while lifting the chest to expand posture and mobility.
Pigeon Pose on Right Foot, Head Up
An upright hip-opener and gentle backbend that stretches the hip flexors, releases the outer hip, and expands the chest.
Pigeon Pose with Head Down on Left Foot
A deep forward-folding hip opener where the forehead rests on the front foot to release tension across the glutes, outer hips, and lower back.
Pigeon Pose with One Hand Left Leg Grab
An intermediate backbend that opens the hips and chest while deeply stretching the quadriceps through a single-hand bind.
Reclining Crocodile Twist, Left Side
A deep supine twist to the left that rinses the spine, stretches the outer right hip and chest, and tones the core.
Reclining Crocodile Twist, Right Side
A deep supine twist where legs sweep across to the left, opening the chest and releasing tension through the spine and outer hips.
Revolved Triangle Pose with Left Arm Behind Right Foot
A grounded standing twist that lengthens the hamstrings, challenges balance, and opens the chest by placing the opposite hand outside the front foot.
Revolved Triangle Pose with Right Arm Behind Left Foot
A grounded standing twist that lengthens the hamstrings, tones the core, and promotes spinal mobility across both planes of movement.
Right Triangle Pose
A foundational standing lateral bend that lengthens the hamstrings, opens the hips and chest, and develops grounded stability.
Right Twist with Right Leg Bent
A seated spinal twist with the right leg crossed over, designed to restore spinal mobility, open the outer hips, and rinse out deep back tension.
Sage Twist (Left)
A grounded seated twist that gently rotates the spine, opens the chest, and stretches the outer hips with both feet swept to the side.
Sage Twist (Right)
A seated spinal rotation with legs swept to the side that mobilizes the thoracic spine while gently releasing tension across the hips, back, and shoulders.
Seated Pose with Legs Wide Apart, Back Straight
Upright seated wide-angle pose actively stretches the inner thighs and hamstrings while building postural strength along the entire spine.
Sitting Left Twist
A classic seated spinal twist that rotates the torso to the left, restoring mobility to the spine while stretching the outer hips and chest.
Sitting Right Twist
A classic seated spinal twist that deeply rotates the torso, opens the chest, and stretches the hips and outer glutes.
Warrior Pose on Half-Bent Left Leg
A grounded standing lunge with arms raised high, building lower-body stability, hip flexibility, and focused whole-body strength.
Warrior Pose with Left Leg Forward, Right Leg Straight
A powerful standing posture that builds lower-body endurance, opens the hips and chest, and cultivates grounded focus.
Warrior Pose with Right Leg Forward, Left Leg Straight
A powerful standing posture that builds lower-body stamina, opens the hips and chest, and fosters focused concentration.
Wide Legged Forward Bend
A grounded, wide-stance forward fold that lengthens the hamstrings, opens inner thighs, and gently calms the nervous system.
Wide-Angle Seated Forward Bend
A grounded seated forward fold with legs spread wide that deeply stretches the hamstrings, inner groins, and spine while calming the nervous system.
Wide-Legged Forward Bend with Feet Grab
A wide-stance standing fold where you clasp the feet to lengthen the spine, deepen the hamstring stretch, and calm the nervous system.
Wide-Legged Forward Bend with Hands on Hips
A grounding standing inversion that opens the hamstrings and inner thighs while building back strength and stability through the core.