Yoga For Hip Pain (5 Hip Opening Yoga Poses To Relieve Pain)

Yoga Asanas For Hips | Hip Opening Yoga Poses:

If you’re experiencing any hip pain which is mild or any stiffness of the hip muscles, try this yoga for hip pain to relax the hip muscles. These are hip opening yoga poses that stretch the hip muscles and relieve hips from stiffness and function as required. There is some yoga for stiff back (lower-back stretches) that can help relieve this hip pain, increase mobility, and decrease your chances of serious injury in the lower region of your body.

Causes Of Hip Pain:

There are a lot of causes of hip pain. Hips are one such part of our body that we don’t move often. This leads to stiffness in the back, creating resistance to moving.

And without ease of movement, any work is going to be a tough task. A bad posture at work, sometimes bad posture also causes stress, know the importance of good posture and start working on good posture to avoid further problems.

Also, tight hips can be uncomfortable, even when you’re sitting or walking you can feel hip pain and possibly lower back pain as well.

It is said that stretching the hip muscles will cause a release and allow emotion to escape. Because the feelings of fear, anxiety, and sadness are stored at the hips until we bring them to the surface and allow a release.

This easy yoga for hip pain poses can also take the pressure off the area and can decrease your chances of experiencing lower-back pain while demonstrating how to stretch your lower back.

The following yoga for hip pain is a hip opening yoga poses that is helpful in the ways you require to work better.

Yoga For Hip Pain | Hip Opening Yoga Poses:

Hip mobility is important as it helps ease our movements. Stiff hip muscles can obstruct ease and make it difficult for us to move. We need to put in some extra effort. These 5 hip opening yoga poses give flexibility and prevent aches and pains elsewhere in the body.


At first, a stretch may feel a little sore, but will eventually feel like it is releasing tension where you’re feeling tightness.


Practice the yoga for hip pain slowly with props initially and get comfortable in the practice. Feel the stretch in the hip muscles and relieve stress in your lower back.  Practicing hip openers is a way to cleanse the body and welcome renewal.

The following yoga hip opener sequence supports the joints. The fine movements and exacting poses required by this yoga for hip pain will help strengthen the small muscles used to move and stabilize your hip joint. The better supported the joint is, the less stress is placed on it by your own body weight, the better it feels.

1. Anjaneyasana (Low Lunge) | Yoga For Hips And Legs:

This is how to stretch your hip flexors, with Anjaneyasana. The Anjaneyasana pose is a deep hip flexor stretch that makes the hips flexible and stretches the hip-flexor muscles. Effective yoga for hips and legs, also the lower back.

Yoga For Hip Pain - Anjaneyasana (Low Lunge)

Anjaneyasana Pose Steps:

  1. Stand with legs together; ground the feet, contract the thigh muscles and lift the kneecaps, roll the quads (the muscle at the front of the thigh) slightly inwards. Lengthen your tailbone toward the floor and lift the pubis toward the navel.
  2. Inhale; raise the arms up, and as you exhale, bend the knees and hinge forward from the hips; place palms beside the feet.
  3. Inhale; step the left leg back, place the knee on the floor (if you are uncomfortable, place a cushion under the knee), making sure the toes touch the floor. You should feel a comfortable stretch in the left front quad and groin. Keep the right foot forward between your hands and align the right knee over the heel.
  4. Exhale; raise the torso up and place the palms on the waist to support the lower back. Maintain the extension of the spine and tuck the tail bone down towards the floor and the pubic bone in towards the navel. Contract the shoulder blades in towards each other and lift the chest up.
  5. Hold the pose, breathing deeply for a few breaths.
  6. Now hold the left foot with the left hand or take a strap and put it around the foot and hold the ends of the strap. Place the right hand on the right thigh.
  7. Now try to imagine that you are dragging the left knee towards the right ankle and vice versa. This will help you activate the thigh muscles and work on the hip flexors.
  8. Hold the pose for a few deep breaths. Release; repeat the same on the other side.

2. Baddha Konasana (Bound Angle Pose) | Yoga For Tight Hamstrings And Flexors:

This is a classic pose in the asana practice as it benefits the entire body. Apart from being an excellent hip opener, it stimulates the abdominal organs, ovaries, and kidneys. It stimulates the heart and improves circulation. For long periods of sitting and not moving, the bound angle pose is the best yoga for tight hamstrings and flexors.

Yoga For Hips - Baddha Konasana (Bound Angle Pose)

Baddha Konasana (Bound Angle Pose) Steps:

  1. Sit with your legs straight in front of you. Lift the hips a bit off the floor and place a cushion under them.
  2. Inhale; bend the legs towards the chest. Exhale; drop the right knee to the right and the left knee to the left and allow the souls to touch each other. Place the palms on the floor behind the hips and extend the spine by pressing on the palms.
  3. Hold this pose, breathing deeply for 10 breaths.
  4. Inhale; lift the palms and reach forward to hold the toes or the feet with both your hands.
  5. Exhale; bend the elbows onto the thighs and press them down towards the floor, feeling a stretch on the hips and the thighs. If the knees don’t touch the floor, do not force them as this is due to tight hips. Place a block or bolster under the knees to support them.
  6. Hold this pose for a few breaths; release.

3. Ardha Padma Paschimottanasana (Half Lotus Forward Bend) | Yoga For Hips And Hamstrings:

This pose opens up the hip joint and increases the mobility around it.

Yoga For Hip Pain - Ardha Padma Paschimottanasana (Half Lotus Forward Bend) Yoga For Hips and hamstrings

Ardha Padma Paschimottanasana Steps:

  1. Sit on the floor with your legs stretched out. Place a blanket folded twice under the hips.
  2. Bend the right leg from the knee and place the right foot on the left thigh above the knee.
  3. Inhale; lift the arms up towards the ceiling and as you exhale bend forward from the hips and touch the fingertips to the left toes or foot. The stretch will be felt deep in the middle of the hip joint. Make sure that you don’t force the left knee to touch the floor.
  4. Hold the pose for 60 seconds breathing deeply.
  5. Release; repeat on the other side.

4. Gomukhasana (Modified cow pose) | Hip Openers For Bad Knees:

Regular practice of this pose releases tension all around the hips and improves circulation around the piriformis muscles and sciatic nerve. This yoga pose is a good hip opener for bad knees.

Yoga For hip pain - Gomukhasana -Modified- Cow- Pose
hip openers for bad knees

Gomukhasana Steps:

  1. Sit on the floor with legs stretched out and palms close to the hips. (Place a pillow under the hips if you need to.)
  2. Hold the pose and continue to focus on the breath.
  3. Inhale; bend the right knee and place the right foot over and across the left leg. Interlock fingers around the right knee and get the right foot closer to the left thigh.
  4. Exhale; lift the hips off the floor to get both knees stacked on top of each other.
  5. Inhale; stretch the arms up, palms parallel, lengthen the spine, and as you exhale, hinge forward from the hips and bring the chest close to the right knee.

Make sure the neck is relaxed. Place palms on the floor on either side. The stretch in this pose will be felt along the back of the left leg. Engage the quadriceps to release the hamstring so the sciatica nerve can relax and release tension.

5. Malasana (The Sumo Pose):

This yoga for PCOS can truly change the way you use your body as squatting has a deep positive impact on mobility and balance.

Malasana stretches several lower-body major muscle groups. Strengthens and makes ankles flexible, increases mobility in the hips, stretches the back, and soothes back pain.

yoga for hip pain - hip opening yoga pose - malasana - sumo pose

Malasana Steps:

  1. Squat as deep as you can.
  2. Push your knees out with your elbows, hold a namaste near your chest, and breathe.

Take Away:

Do not force into the posture, it is important to slowly stretch into the posture inch by inch, day by day.

This yoga for hip pain is the hip opening yoga poses that give flexibility and prevent aches and pains elsewhere in the body. Yoga for hips is essential to relax our hips from our busy, continuously working in front of computer lives.

Leave a Comment