In yoga, the hips are considered the emotional ‘junk drawer’ of the body, where stress, fatigue, stagnant energy, and daily tension accumulate. 

Hip-opening yoga poses can help you address deep-seated tightness, realign your posture, and say goodbye to lower back pain—gently and holistically.

Woman experiencing neck and back pain at her desk

Beginner to Advanced Hip Opening Yoga Poses

Let’s walk through a progressive path, from gentle openers to advanced hip-opening yoga poses. Remember: listen to your body and move with awareness.

Gentle Hip Opener Asanas (Beginner-Friendly)

If you're just beginning your yoga journey, these are safe hip-opening yoga poses for beginners.

1. Butterfly Pose (Baddha Konasana)

Woman in workout clothes sitting on a yoga mat with a dumbbell and water bottle

This is a classic deep butterfly hip stretch pose to start your sequence.

How to do it:

  • Sit on your mat and bring the soles of your feet together.

  • Let your knees fall out to the sides.

  • Hold your feet with both hands.

  • Gently flap your knees or lean slightly forward for a deeper stretch. 

Target Area: Inner thighs, groin, hips.


2. Low Lunge (Anjaneyasana)

Woman demonstrating Low Lunge or Anjaneyasana yoga pose on a blue mat, hands raised

This pose is key for a full hip mobility yoga routine.

How to do it:

  • Step your right foot forward into a lunge position.

  • Lower your left knee to the mat.

  • Keep your front knee stacked above your ankle.

  • Sink your hips forward and lift your chest. 

Target Area: Hip flexors, quadriceps, groin.


3. Reclined Bound Angle (Supta Baddha Konasana)

Woman demonstrating Reclined Bound Angle or Supta Baddha Konasana yoga pose on a mat

This is a reclined hip opener pose for low back pain.

How to do it:

  • Lie down on your back.

  • Bring the soles of the feet together, knees dropping open.

  • Place cushions under knees for comfort.

  • Rest your hands on your belly or by your sides. 

Target Area: Groin, pelvic floor, inner thighs.


4. Child’s Pose (Balasana)

Woman demonstrating Child's Pose or Balasana yoga pose on a mat

This pose helps with grounding and release during or after intense poses.
How to do it:

  • Kneel on the mat, big toes touching, knees wide.

  • Sit back on your heels.

  • Fold forward, extending arms out in front.

  • Rest your forehead on the mat. 

Target Area: Lower back, hips, thighs.

Each body opens at its own pace. Practising with a yoga instructor can help you avoid strain.
   Get guided support   


Intermediate Level Hip Openers Asanas 

​5. Pigeon Pose (Eka Pada Rajakapotasana)​

Woman demonstrating Pigeon Pose or Eka Pada Rajakapotasana yoga pose on a mat

Pigeon stretch is one of the best yoga poses to improve hip flexibility.

How to do it:

  • From Downward Dog, bring your right knee forward and place it behind your right wrist.

  • Extend your left leg straight behind you.

  • Keep your hips square and fold forward over your front leg.

  • Use a block under your right hip if needed. 

Target Area: Glutes, piriformis, outer hips.

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6. Lizard Pose (Utthan Pristhasana)

Woman demonstrating Lizard Pose or Utthan Pristhasana yoga pose on a mat

This deep hip opener yoga sequence is a must-try even at home.
How to do it:

  • Step your right foot outside your right hand.

  • Lower your back knee or keep it lifted.

  • Bring forearms to the mat or onto blocks.

  • Keep your spine long and chest open. 

Target Area: Hip flexors, groin, inner thighs.


7. Figure Four (Thread-the-Needle)

Woman demonstrating Figure Four or Thread-the-Needle stretch on a yoga mat

How to do it:

  • Lie on your back.

  • Cross your right ankle over your left thigh.

  • Thread your hands through the legs and hold your left shin.

  • Gently pull your legs toward you. 

Target Area: Glutes, outer hips, lower back.

Still feeling stiff after stretching?
   Find your yoga guru   

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Advanced Level Hip Openers Asanas 

​8. Frog Pose (Mandukasana)

Woman demonstrating Frog Pose or Mandukasana yoga pose

While trying this pose, use extra padding under the knees.

How to do it:

  • Come to hands and knees.

  • Slowly slide knees apart while keeping shins parallel.

  • Lower chest toward the mat, forearms resting down.

  • Move slowly to avoid a catch. 

Target Area: Inner thighs, groin, hips.

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9. Double Pigeon (Agnistambhasana)

This hip-opening yoga pose works on the outer hips & helps release tension.

How to do it:

  • Sit on the mat and stack your right shin on top of the left.

  • Flex both feet to protect the knees.

  • Sit upright or lean slightly forward.

  • Use blocks under the knees if needed. 

Target Area: Outer hips, glutes, hip rotators.


10. King Pigeon / Mermaid Pose

Three women demonstrating King Pigeon or Mermaid yoga pose on mats

This yoga asana for the hips blends flexibility, backbending, and balance.

How to do it:

  • Begin in Pigeon Pose.

  • Bend your back leg and reach for the foot with your hand.

  • If flexible, loop the foot in the crook of your elbow and lift your chest.

  • Requires warm-up and shoulder flexibility. 

Target Area: Hip flexors, quads, spine, chest.

All these advanced hip-opening yoga poses can be done individually or combined into a flowing sequence.

Pair Hip-Opening Yoga Asanas With Prone Yoga Poses

To enhance the effects of hip-opening yoga, combine it with prone yoga poses that target the lower back. These poses help keep your yoga practice balanced for faster relief from hip and back pain, alongside strengthening exercises for lower back pain.

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1. Sphinx Pose (Salamba Bhujangasana):

Woman demonstrating Sphinx Pose or Salamba Bhujangasana yoga pose outdoors on a mat

How to do it:

  • Lie on your belly.

  • Place forearms parallel on the floor, elbows under shoulders.

  • Gently lift your chest without tensing the lower back.

  • Keep your shoulders relaxed.

Target Area: Lower back, front hips, abdominals.


2. Cobra Pose (Bhujangasana):

Woman demonstrating Cobra Pose or Bhujangasana yoga pose on a green mat

​How to do it:​

  • Start lying face-down, palms under shoulders.

  • Inhale and lift your chest using your back muscles.

  • Keep elbows bent and close to the body.

  • Avoid pushing too hard into the arms.

Target Area: Spine, glutes, shoulders.


3. Locust Pose (Salabhasana):

Woman demonstrating Locust Pose or Salabhasana yoga pose on a mat outdoors

​How to do it:​

  • Lie on your belly, arms by your sides.

  • Inhale and lift chest, arms, and legs off the mat.

  • Keep your neck long and gaze down.

  • Engage glutes and thighs.

Target Area: Back extensors, glutes, hamstrings.

This combination offers relief from both ends: relaxing the hips and reinforcing spinal integrity.

Combine prone yoga & hip opener poses with breathing and alignment for long-term relief.
   Talk to a specialist   


How Hip Openers Help With Tight Hips & Back Pain

Modern sedentary lifestyles cause tight hip flexors, glutes, and lower back muscles. Over time, this tightness pulls on the spine and compromises posture, leading to chronic back pain.

Hip-opening yoga improves mobility in the pelvic region, allowing the spine to realign naturally. These movements also help release pent-up emotional stress, boost circulation, and restore range of motion in the lower body. Plus, they enhance performance in sports, walking, and daily movement.

Let Go & Flow

Whether you're a desk-bound professional or an active mover, hip-opening yoga poses are a great way to undo years of tension, feel free to get some expert help. From gentle stretches to advanced hip-opening yoga poses, these asanas offer relief & help improve spinal health.

Begin your journey into pain-free movement. Speak to a certified yoga instructor.
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Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician or a certified yoga therapist before starting a new exercise routine, especially if you have a pre-existing condition or recent injury.