If you have ever felt a slight stiffness when bending down to pick something up, discomfort in the crease of your groin when walking quickly, or a dull ache after a long day sitting… then your hips may be trying to talk to you.
And they're probably saying, "Hey, can you stretch us a little, please?"
The hips are a key area of the body.
They bear our weight, manage our movements, sometimes store our emotions (thank you psoas!) and, when they lack mobility and flexibility, they can generate a multitude of problems: lower back pain, tension in the knees, reduced mobility, slumped posture…
Nothing too fun.
Thankfully, yoga is a true superhero for hips.
With targeted postures and a little regularity, it allows you to loosen, strengthen and deeply release this strategic area.
In this article, we'll dive into the best postures to loosen your hips, regain more ease of movement, and say goodbye to pain.
Ready to make some room in your hips? Let's go!
1. Why are our hips so stiff?
The answer can be summed up in one word: sedentary lifestyle .
We spend our days sitting: at the office, at the table, in the car, on the sofa… The result?
The hip flexors shorten, the pelvic muscles tighten, and the ligaments lack mobility.
Add to that:
- stress (which contracts the psoas, that shy muscle that lives deep in our abdomen),
- intense training (running, cycling, weight training…),
- or even repetitive positions,
…and you get the perfect recipe for hips as stiff as dry bamboo.
Yoga counterbalances all of this through deep work on flexibility , joint mobility , opening and releasing tissues.
2. The best postures to loosen the hips
Here's an overview of the most effective poses to relax, stretch, and revitalize your hips. They can be incorporated into any routine—whether you're a beginner, intermediate, or well on your quest for ultimate hip opening.
1. Pigeon (Eka Pada Rajakapotasana)
The undisputed star of hip poses.
This posture provides an intense stretch:
- the external rotators
- the buttocks,
- the psoas.
Why is she great?
Because it works both the external opening (front leg side) and the extension of the flexor (back leg side). A very complete combination.
Trick :
Place a cushion under your front buttock to avoid straining and to keep your pelvis aligned.
2. Pigeon on its back (Supta Kapotasana)
The gentle but super effective version.
Perfect for people who have trouble with the classic pigeon or who want a more relaxing alternative.
Lying on your back, cross one ankle over one knee, then bring the leg towards you.
Result :
A deep gluteal stretch without pressure on the knees or pelvis. A must-have!
3. The Garland Pose (Malasana)
The squatting posture is good for the lower back, pelvis and pelvic floor.
Malasana stretch:
- the adductors,
- the hips,
- the ankles.
It opens the pelvis, improves overall mobility and can even relieve menstrual pain.
Trick :
If your heels are lifting, place a small support (book, brick) underneath. You'll feel the difference.
4. Low lunges (Anjaneyasana)
The magical stretch of the psoas!
This posture targets the front of the hips and the lower abdomen. It's perfect if you spend a lot of time sitting, as it precisely lengthens shortened areas.
A little extra:
Raising your arms also stretches the entire front of your body (abdominals, diaphragm, chest). Pure bliss.
5. The butterfly (Baddha Konasana)
The classic, gentle and accessible.
By bringing the soles of your feet together and letting your knees drop towards the ground, you release the adductors and the inner hips.
This is an excellent pose to do before or after a yoga session, but also before going to sleep. The butterfly pose = guaranteed zen.
6. The Lizard (Utthan Pristhasana)
To go further in opening up.
The lizard stretches intensely:
- the psoas muscle,
- the adductors,
- the hips,
- and even the shoulders if you go down onto the forearms.
It's a deep posture: take your time, breathe deeply, and let your body relax little by little.
7. Low half moon (Ardha Hanumanasana)
The posture that stretches the back of the hip — often forgotten!
Making the hips more flexible doesn't just mean working the front.
This posture stretches the back of the legs, the hamstrings, and releases tensions that block the mobility of the pelvis.
An excellent complement to more intense postures.
3. What yoga really changes for your hips
By incorporating these postures into your practice — even just 10 minutes a day — you can observe:
- a reduction in stiffness,
- a soothing of pain in the groin crease,
- an improvement in overall mobility,
- a freer lower back (yes, the hips greatly influence the lumbar region!),
- a more stable, more open, more confident posture.
And most importantly:
A feeling of lightness and fluidity in your daily movements.
Walking, running, bending, climbing stairs… everything becomes easier when the hips breathe.
4. 3 tips to permanently improve the flexibility of your hips
💡 1. Practice regularly, even for 5 minutes.
A mini daily flow is better than an occasional intense session.
💡 2. Never force it.
The hips are a sensitive area, rich in tissue and nerves. Guide gently > push.
💡 3. Breathe deeply.
Breathing relaxes the deep muscles (including the famous psoas).
Each exhalation = an additional opening.
Conclusion: Your hips will thank you!
The hips are a true gateway to greater mobility, less pain, and overall well-being.
By regularly practicing poses like pigeon, garland or low lunges, you release this key area, promote body balance and even improve your posture on a daily basis.
Whether you are looking to relieve discomfort, improve your athletic performance or simply feel better in your body, yoga is a valuable ally for flexible, open and fit hips.
Come on, unroll your mat… your hips are waiting for you ✨🧘♀️
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