Iyengar Yoga practice guide
Yoga for Hips: Unlocking Mobility and Easing Discomfort
Tight hips can restrict movement through the pelvis and contribute to discomfort in the lower back and legs. Long periods of sitting, limited movement, and repetitive daily habits can gradually reduce flexibility in the muscles surrounding the hip joints.
The nine poses in this sequence work with the inner thighs, gluteal muscles, hip flexors, and deep hip rotators, including the piriformis. Together they offer a practical way to restore more balanced movement through the pelvis and legs.
The free class below demonstrates the full sequence, including ways to use blocks, blankets, and chairs. The illustrated instructions further down explain each pose so you can practise it again at home.
Free Class: Yoga for Tight Hips
Press play to follow the full sequence, then use the instructions below to practise each pose.
The 9 Essential Yoga Poses for Tight Hips
These nine poses form a complete sequence for improving mobility in tight hips. Each pose targets a specific area around the hip joint, including the inner thighs, gluteals, hip flexors, and deep rotators, helping to restore balanced movement through the pelvis and legs.
Scroll through the poses below to see the full sequence, then follow the step-by-step instructions for each pose.
1. Parsvakonasana (Extended Side Angle Pose)
Parsvakonasana is an excellent standing pose for improving hip mobility and creating space through the inner groins. In this variation the lower arm is placed to the inside of the bent leg, with the hand supported on a block. This positioning allows the arm to brace the knee so that the front hip can open more effectively. The wall support helps to stabilise the back leg, allowing the hips and pelvis to work more precisely as the pose develops.
Key Instructions
- Stand with your back heel against the wall and step the front foot out to a wide distance.
- Bend the front knee so that it aligns directly over the ankle.
- Place a block beside the inner heel of the front foot and bring the lower hand down onto the block.
- Position the arm firmly against the inner knee to stabilise the knee and keep it aligned over the ankle.
- Ground the front heel and allow the front thigh bone to descend, bringing the hip socket towards the height of the knee.
- Stabilise the back leg by pressing the back heel into the floor and firming the back thigh.
- Contain the buttock of the front leg and draw the outer hip deeper into the body to encourage hip opening.
- Turn the chest upward, rotating the upper torso away from the front leg.
- Extend the top arm vertically above the shoulder and turn the gaze toward the raised hand.
2. Eka Pada Rajakapotasana II (Pigeon Pose – Hip Flexor Lunge)
This lunging variation of Eka Pada Rajakapotasana focuses on releasing the hip flexors of the back leg, an area that commonly becomes tight from prolonged sitting. By lowering the back knee to the floor and allowing the pelvis to move forward and downward, the pose creates a deep opening through the front of the hip and upper thigh. Supporting the hands on blocks allows the body weight to be partially taken through the arms so that the hips can release more gradually and comfortably into the pose.
Key Instructions
- Step the front foot forward into a wide lunge stance, similar in distance to Parsvakonasana.
- Place two blocks beside the front foot.
- Bend the front knee and lower the back knee to the floor.
- Support your body weight through the hands on the blocks as the hips move forward and down.
- Allow the front knee to move slightly forward of the ankle, keeping the big toe base grounded.
- Gradually release the quadriceps of the front leg, softening from the knee toward the groin crease.
- Soften the contact of the back knee with the floor, avoiding pressing the knee down.
- Release the muscles at the front of the back hip, allowing the pelvis to descend further.
- Walk the blocks slightly back so they align closer to the hips, then roll the shoulders back and lift the chest.
- Maintain the forward movement of the hips while the chest lifts to deepen the opening through the front of the back hip and thigh.
3. Gomukhasana Preparation (Cow Face Pose – Hip Stretch)
This preparatory variation of Gomukhasana provides a deep stretch for the outer hips and gluteal muscles. In the pose the legs are crossed so that the knees stack one directly above the other, creating a strong internal rotation of the hips. This action lengthens the gluteal muscles, particularly on the side of the top leg, helping to release tightness around the back of the hips. Sitting on a folded blanket helps to make the pose more accessible for people practicing with tight hips.
Key Instructions
- Sit on a folded blanket with the knees bent and feet together.
- Slide one leg underneath the other, bringing the heel beside the opposite hip.
- Lift the other leg over the top so that the knees stack one directly above the other.
- Turn the soles of both feet upward and the tops of the feet toward the floor.
- Work to bring both sitting bones evenly onto the blanket, particularly the sitting bone of the top leg side.
- If the stretch in the outer hip is already strong, remain upright and allow the muscles around the hip to gradually soften.
- To deepen the pose, walk the hands forward while keeping the spine long and the chest lifted.
- Keep the sitting bones grounded as the torso moves forward to increase the stretch through the outer hip and gluteal muscles of the top leg.
4. Malasana (Supported Squat for Inner Groins)
This supported variation of Malasana provides a deep opening through the inner groins and adductor muscles. By squatting with the pelvis supported on a bolster and the back of the pelvis against the wall, the body can gradually release into the pose without excessive strain. The elbows press the knees apart while the inner feet remain grounded, helping to lengthen the muscles along the inner thighs and create space through the hip joints.
Key Instructions
- Place a bolster against the wall and stand with the feet wide apart, approximately the width of the mat.
- Lean the back of the pelvis and shoulders against the wall with the backs of the heels touching the bolster.
- Turn the feet outward so the toes point diagonally away from the body.
- Keeping the heels grounded, bend the knees and slide down the wall until the hips rest on the bolster.
- Bring the hands together at the chest and place the elbows against the inner knees.
- Press the big toe bases and inner heels firmly into the floor to anchor the feet.
- Use the elbows to gently press the knees apart, creating space through the inner groins.
- Roll the shoulders back and lift the chest upward while maintaining the widening action of the knees.
5. Baddha Konasana (Bound Angle Pose)
Baddha Konasana is a classic seated pose for improving mobility in the hips and inner groins. With the soles of the feet together and the knees opening outward, the pose gently lengthens the adductor muscles along the inner thighs. Sitting on a bolster and using the wall for support helps people with stiff hips to maintain spinal lift and an open chest.
Key Instructions
- Sit on a bolster with the soles of the feet together and the knees opening outward.
- Draw the heels in toward the pelvis.
- Actively press the heels toward each other, encouraging the knees to descend toward the floor.
- Bring the hands to the shins or ankles and draw the shoulders back.
- Ground the front of the sitting bones into the bolster to support the lift of the lower back.
- Roll the shoulders back and lift the chest upward, maintaining an upright spine.
6. Upavistha Konasana (Wide-Angle Seated Pose)
Upavistha Konasana is a wide-legged seated pose that stretches the inner thighs and adductor muscles. By extending the legs apart and grounding the backs of the thighs, the pose encourages the inner groins to release toward the floor. Sitting on a bolster with the pelvis supported against the wall helps maintain an upright spine so that the hips can open without overloading the muscles in the lower back.
Key Instructions
- Sit on a bolster with the legs extended wide apart, approximately the length of one leg or slightly wider.
- Adjust the pelvis so the back of the pelvis lightly contacts the wall.
- Press the backs of the knees firmly toward the floor to keep the legs straight.
- Extend the heels away from the body and activate the big toe bases.
- Roll the inner groins toward the floor.
- Press the upper thighs down toward the floor, especially the section of the thigh closer to the pelvis.
- Ground the front of the sitting bones into the bolster to support the lift of the lower back.
- Press the hands into the bolster, roll the shoulders back, and lift the chest upward.
7. Chair-Supported Pigeon Pose (Piriformis Stretch)
This chair-supported variation of Pigeon Pose provides a targeted stretch for the gluteal muscles and deep hip rotators, particularly the piriformis. By placing the ankle of one leg across the opposite thigh and maintaining an upright spine, the pose creates a controlled external rotation of the hip. The support of the chair allows the hips to remain stable while the spine lifts upward, helping to focus the stretch into the back of the hip.
Key Instructions
- Sit on a chair with the hips slightly higher than the knees and the feet flat on the floor.
- Place the outer ankle of one leg onto the opposite thigh, close to the knee.
- Position the shin so it remains parallel to the wall in front of you.
- Flex the foot of the lifted leg to protect the knee joint.
- Use the hands to rotate the thigh outward, lifting the inner thigh and turning the outer thigh downward.
- Press the hands onto the chair to lift the spine and chest upward.
- Keep the lifted foot active while allowing the knee to relax downward.
- Walk the hands up the wall in front of you, maintaining a long spine and upright posture.
- Keep the pelvis steady while the stretch develops through the back of the hip and gluteal muscles.
8. Reclining Figure Four Pose (Supine Piriformis Stretch)
This reclining variation provides a gentle but effective stretch for the gluteal muscles and deep hip rotators, particularly the piriformis. By crossing one ankle over the opposite thigh and drawing the legs toward the chest, the pose creates a controlled external rotation in the hip while the back remains supported on the floor. This supported position allows the muscles around the hip to gradually release without placing strain on the lower back.
Key Instructions
- Lie on your back and bend both knees so they remain directly above the hips.
- Place the outer ankle of one leg across the opposite thigh, just below the knee.
- Flex the lifted foot to protect the knee joint.
- Lift the head slightly and thread one arm through the space between the legs.
- Wrap the other arm around the outside of the supporting leg and interlock the fingers behind the shin.
- Bend the elbows to draw the legs closer toward the chest.
- Allow the elbow of the lifted leg to gently guide the knee away from the shoulder, directing the stretch into the hip.
- Keep the outer hip of the lifted leg moving away from the body as the stretch develops.
9. Eka Pada Rajakapotasana (Pigeon Pose)
Eka Pada Rajakapotasana is a classic yoga pose for opening the hips and releasing tension in the gluteal muscles and deep hip rotators. In this variation of the pose the front leg rotates outward while the back leg extends behind the body, creating a strong stretch through the outer hip and buttock of the front leg while also lengthening the hip flexors of the back leg. Using a folded blanket beneath the sitting bone helps support the pelvis so that both sides of the hips can descend evenly as the pose develops.
Key Instructions
- Begin from Downward Facing Dog and bring one knee forward toward the front of the mat.
- Position the front shin diagonally across the mat, roughly at a 45° angle.
- Extend the back leg straight behind, resting on the top of the foot.
- Place the hands beside the hips and support your body weight with the arms as the hips descend.
- If the front sitting bone does not comfortably reach the floor, place a folded blanket beneath the hip for support.
- Allow both hips to descend evenly toward the floor, avoiding lifting one side of the pelvis.
- Soften the contact of both knees with the floor so the hips can release gradually.
- Remain upright or lower the forearms to the floor beneath the shoulders.
- Maintain the length of the spine while allowing the stretch to develop through the outer hip and gluteal muscles of the front leg.
Want to Go Further? A Complete Yoga Course for Hip Mobility
The Yoga for Hips course continues this work across ten sequenced classes. Each class focuses on a different area around the hips, including the adductors, gluteals, hip flexors, and deep hip rotators.
Class 1: Yoga for Hips
This introductory class provides a well-rounded sequence designed to improve mobility in tight hips.
Class 2: Glutes and Piriformis
This class focuses on improving mobility in the gluteal muscles and piriformis, helping to release tension deep within the buttock region.
Class 3: Adductors
This class focuses on improving flexibility in the adductor muscles of the inner thighs, an area that commonly restricts hip mobility.
Class 4: Reclining Yoga Poses
This class features a complete sequence practiced from a reclining position, allowing the hips and lower back to release without placing weight through the legs.
Class 5: Yoga for Tight Hip Flexors
This class focuses on releasing tightness in the hip flexor muscles, which connect the legs to the torso and play a key role in posture and movement.
Class 6: Yoga for the Gluteals
This class features poses that help unlock stiffness in the gluteal muscles and make forward bends more accessible.
Class 7: Vinyasa Hips and Twists
This dynamic class explores forward bends and twists within a flowing vinyasa-style sequence, allowing the hips and spine to move through a series of connected poses.
Class 8: Yoga for the Piriformis Muscle
This class explores a selection of poses designed to release the piriformis, a small muscle located deep in the buttock that helps rotate and stabilise the hip joint.
Class 9: Legs and Pelvis Mobility
This longer practice works systematically through the major muscle groups of the legs and hips, including the calves, quadriceps, hip flexors, hamstrings, adductors, shins, and gluteals.
Class 10: Padmasana (Lotus Pose)
This class explores a progressive approach to Padmasana (Lotus Pose), focusing on the hip mobility required to practice the pose safely.
Explore the Complete Yoga for Hips Course
If you are choosing a place to start, Practice Discovery can help you find a suitable class.
Continue Developing Your Hip Mobility
Improving hip mobility is not about forcing flexibility, but about working consistently with the muscles that influence movement around the pelvis. Practised regularly, even a short sequence can restore more comfortable movement through the hips, lower back, and knees.
Frequently Asked Questions — Yoga For Tight Hips
Why do hips become tight?
Tight hips are often the result of prolonged sitting, limited movement, or repetitive daily habits that keep the hip joints in a shortened position. Over time this can cause the surrounding muscles—such as the hip flexors, gluteals, and inner thighs—to lose mobility. Practicing yoga poses that gently lengthen these muscles can help restore balanced movement through the hips and pelvis.
Can yoga help improve hip mobility?
Yes. Yoga includes a wide range of poses that work with the muscles surrounding the hip joints, including the adductors, hip flexors, gluteals, and deep hip rotators. Practiced regularly, these poses can gradually improve flexibility while also strengthening and stabilising the hips.
How often should I practice yoga for tight hips?
Consistency is more important than intensity. Practicing hip-opening yoga poses two to three times per week can help maintain mobility and prevent stiffness from returning. Short, focused sequences like the class featured above can be particularly effective when practiced regularly.
Which yoga poses are best for tight hips?
Many yoga poses can help improve hip mobility. Some of the most effective include Parsvakonasana (Extended Side Angle Pose), Baddha Konasana (Bound Angle Pose), Upavistha Konasana (Wide-Angle Seated Pose), and Eka Pada Rajakapotasana (Pigeon Pose). These poses work with different muscle groups around the hips to gradually increase flexibility.
Is yoga for tight hips suitable for beginners?
Yes. Many hip-opening poses can be adapted to suit different levels of flexibility. Using props such as blocks, blankets, chairs, or bolsters can make the poses more accessible and help support the body while the hips gradually release.
Can tight hips cause lower back discomfort?
Tightness in the hips can sometimes affect the way the pelvis and spine move during everyday activities. When the hips are restricted, the lower back may compensate by moving more than it should. Improving hip mobility through yoga can help distribute movement more evenly through the pelvis, hips, and spine.
Can yoga help relieve piriformis tightness?
Yes. Several yoga poses specifically target the piriformis and surrounding gluteal muscles, which can become tight from prolonged sitting or repetitive movement. Releasing tension in this area may help reduce discomfort in the buttock region and improve overall hip mobility.
How long does it take to loosen tight hips with yoga?
Improvements in hip mobility can often be noticed within a few weeks of regular practice. However, long-standing stiffness may take longer to change. Practicing consistently and approaching the poses gradually will usually lead to steady improvements over time.
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