10/21/2026
Tight hips? You’re not alone 😅
Here’s some of my favorite poses to help loosen up those hips. You don’t have to do all of them, even just a couple would be beneficial.
Pyramid pose, parsvottanasana, this one will also hit the hamstrings. You can put a slight bend in the front knee if needed. If hands don’t come behind the back or you need assistance with balance, bring hands to the mat.
Lizard pose…to make sure you’re staying in the hip, keep knee stacked over ankle. You can place hands down or even place something under hands if you’re really tight. When ready to go deeper, bring forearms to a prop or all the way to the mat.
You’ll also feel this through the front of the hip on the back leg so it’s doing double the work for you.
Pigeon, eka pada rajakapotasana, another pose that will loosen the front of the back hip but also really great for the outer hip on the leg in front. Blocks beside you can make this more approachable. You can also roll a blanket up to place under the hips if you’re really tight. Folding forward is also an option which will take some out of the back leg.
Double pigeon or firelog pose. A really deep pose for the outer hips. If completely inaccessible, drop one shin in front of the other. Hands or forearms can come to a block or to the floor if you’re ready. Don’t worry if the top k we pops up as long as there’s no pain.
Hindolasana, figure four stretch, provides another way to work on the outer hips. You can prop the leg you’re working on, cradle it with your arms or, for the deepest option, recline back while cradling that leg.
Cow face pose, gomukhasana, provides more work for the outer hips. Make sure feet are equal distance from the hips. You can also stack shins in front of each other if this one is not accessible to you. Fold forward if possible or may be just tuck the chin and use a prop under the hands.
Standing hindolasana works like the seated/reclined variation but also adds a balancing aspect. You can bring hands to the mat or to blocks. The more you bend into your standing leg, the more you will feel the pose. Also make sure that your hips stay in the center line rather than trying to shift towards the standing leg
