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.
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)
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)
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)
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)
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.
Intermediate Level Hip Openers Asanas
5. Pigeon Pose (Eka Pada Rajakapotasana)
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.
6. Lizard Pose (Utthan Pristhasana)
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)
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.
Advanced Level Hip Openers Asanas
8. Frog Pose (Mandukasana)
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.
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
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.
1. Sphinx Pose (Salamba Bhujangasana):
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):
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):
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.
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. From gentle stretches to advanced hip-opening yoga poses, these asanas offer relief & help improve spinal health.
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.
