5 Helpful Yoga Poses To Stretch & Open Your Hips

Raise your hand if you have a stiff and rigid hips! I know I do. Sometimes it seems that the more physical exercise I do outside of yoga, the more inflexible my pelvic area gets. If you're like me, you're not alone. Tight hips and hip flexors are a VERY common problem for so many people. I'm sure you've heard someone you know or you yourself have acknowledged that there is a struggle with finding a way to make tight hips and the surrounding areas find some relief. The good news is that yoga can help with that. Let's dive into 5 of my favorite yoga poses for opening and stretching your hips and hip flexors. From the most gentle, to a more intense stretch, we'll go over these 5 poses in detail, from how to find your way into the pose, to some of their key benefits. Something to note: if you have a yoga block, amazing! Otherwise all you'll need is a yoga mat and yourself.

Yoga Pose #1: Child's Pose

woman in child's pose on a yoga mat on a gym floor. there is a mirror behind her and she is wearing purple yoga pants and a black tank top

One of the more gentle and relaxing options for your hips is for all levels in child's pose. It is not only a great hip stretch, it's also very relaxing. To start, bring your knees down to your mat, and open them out wide to the length of your mat. You'll notice that this creates a V shape with your legs. Connect your big toes and slowly start to shift your hips back toward your heels. At the same time, extend your arms out in-front and reach your fingertips forward. Rest your head on your mat with your chin away from your chest. If you'd like, you can close your eyes.

As you inhale, stretch through your whole body, slightly pushing your fingers further up. As you exhale, shift your hips back towards your heels. Repeat for at least 5-8 breaths or as long as you'd like. You'll notice that your chest may start to drop towards the mat- let your chest fall where it may as it gives it a nice stretch while also opening the shoulder.

This is an easy way to not only stretch your hips along with your hips flexors, it also relieves tension in your back, spine, and pelvic area. Some other key benefits:

Calms your nervous system
Allows you a space for relaxation
Stretches your ankles

Yoga Pose #2: Figure 4 On Your Back

woman in gentle figure 4 on her back yoga pose on a yoga mat on a gym floor. there is a mirror behind her and she is wearing purple yoga pants and a black tank top

Another pose for your hips that you can do on your back, is Figure 4. You can also perform this yoga pose standing, but if you're looking for an easier way, on your back is the best route. For those that have low back pain or just want a gentle modification, this one's for you. Lie on your back with both feet planted firmly in the air, so that your knees are pointing upward. Take your right leg and cross it over your left thigh, with your foot just past your leg. Flex your toes towards your shins and place your right hand on your right thigh. As always, you can close your eyes for a more calming experience.

As you inhale, press your low back firmly to the mat and feel your breath move through you. As you exhale, begin to softly use your right hand to nudge your top knee forward. You'll start to notice a gently tug along your outer hip and hip flexor. Repeat for 5-8 breaths or as long as you'd like. Once you're ready, repeat on the other side. Like child's pose, it can also be incredibly relaxing. By laying down, you take pressure off your back and lower body.

Along with opening your hips, and hip flexors, you'll notice your glutes will also get a nice stretch. Some other benefits are:

Stretches your ankles
Helps the pelvic area open and soften
Massages your low back (when done on the ground)

Yoga Pose #3: Gentle Whale Tail

woman in gentle whale's tale pose on a yoga mat on a gym floor. there is a mirror behind her and she is wearing purple yoga pants and a black tank top

This is another great yoga pose taken on your back that allows you to get a good hip stretch and take it easy! From your back, imagine as if you're sitting in a chair about to cross your legs, one over the other. Reach for your shins just above the ankle. Press your belly to your hips and gently tug your legs away from one another.

As you breath in, puff out your belly so it presses against your legs, as you exhale, gently pull your shins towards opposite ends (just like you're pulling them apart). You'll feel a stretch in your out hips, hip flexor, glutes, and even your abdomen. Repeat for 5-8 breaths, or longer if you need, and then repeat on the other side. The ease of this pose on your low body is wonderful for those with lower back issues.

Besides the amazing stretch for your lower half, this pose also offers some other amazing benefits:

Massages the lower abdomen area, which can stimulate your digestive system
Relaxes the spine and massages the lower back
Slightly helps stretch your IT Band area to help keep your lower half healthy

Yoga pose #4: Modified Crescent Lunge

woman in grounded/modified crescent lunge pose on a yoga mat on a gym floor. there is a mirror behind her and she is wearing purple yoga pants and a black tank top. she is also holding a blue yoga block in her left hand

I love this pose. It's laid back and incredibly effective while still being more involved than some of the others. Kneel on your mat and separate your legs as if you were to do the splits. Plant your front foot firmly on your mat. Check the alignment in your front leg- make sure that your front knee is either directly on top of, or just behind your front ankle- never behind it. Square your hips to the front of your space (hands on your hips here can really help. If your left leg is forward, you'll want your left hip rotated to the left, and vice-versa. Slowly move your front hip forward until you feel the juicy stretch in both hips. If you need extra support for your back knee, roll up your mat, or place a towel, pillow, or cushion below it for added padding.

As you inhale, puff out through your chest to elevate it, and as you exhale, shift your front hip forward ever so slightly. You'll feel the stretch and you exhale and push. Repeat for 5-8 breaths, or more if needed, and then repeat on the other side.

This pose is such an amazing way to stretch your lower half. Besides the hips and pelvic area, you also get some other great perks:

Stretches your ankles
Helps teach body awareness and knowledge of joint alignment and placement
Slight heart and chest opener when you keep your chest elevated

Note: if you have a yoga block or something you can use to help with your balance and alignment, place it outside your front leg right around your shin or ankle. No block? A water bottle, couch, table- anything that can help bring the ground closer to you will also work just fine.

Yoga Pose #5: Pigeon

We've reached the end of the list, and I definitely saved the best (and most challenging) for last. This hip opening pose is a more intense way to get into your hips. To get there, start in a downward dog position, and extend your right leg behind you high up. Sweep your right leg through so that your right knee connects with your right wrist. Rotate your front shin, aligning it to parallel with the top of your space (a trick: whichever leg is forward, look over that same shoulder- if your right leg is forward, look over the right shoulder. Your hips will help themselves align naturally). Begin to shift your hips backward and you keep your back leg straight behind you. Stay upright if you're want something more intense, or walk yourself onto your forearms to rest your head down for sleeping pigeon- a more relaxed version of this yoga pose. Make yourself to down dog and repeat on the other side.

For this one, with your breath, simply focus on letting your body melt into your mat, and truly surrender to it. There is no time limit on this one. Only come out when you are truly ready (you'll know). Once you're ready, prop yourself up and send yourself back to downward dog. You'll feel a rush of fresh blood coming back into your joints, helping keep them healthy.

Along with finding a more profound way to stretch and open your hips (both inner, outer, and flexors), this pose offers so many incredible benefits. The list could go on and on, but in the interest of time, here are a few of the best ones:

Opens the glute muscles and lower back, giving them more flexibility and mobility
Can help your body relax from a long day of movement or sitting at a desk. It combats body stiffness from either too much, or too little exercise (it's basically magic)
Helps release stress and emotions, allowing for mental clarity and an overall calming sensation (something to note: every person is different. Although we do tend to store emotions and our stressors in our hip area, everyone will react differently when that area is stimulated. Just be aware of any feeling you experience in this pose and know that whatever it is, it's completely normal and fine)

Before You Go...

There are plenty of other amazing stretches to open your hips! If you'd be interested in exploring them, drop a comment below or send me a message. Have you tried any of these poses before? What was your impression and how did they make you feel? If there is a pose or something you would have liked to have seen, don't forget to share. I love hearing your thoughts and ideas. It's always wonderful to share and connect with others.

Let's Connect! Send me an email via allisonrachaelyoga@gmail.com or connect with me via Instagram on my page | I can't wait to hear from you- and remember: Live your bright and golden life :)