A yoga and fitness instructor says that hip immobility is a common problem—here's how to fix it

Woman wearing a white tshirt and leggings sitting on the floor on a green yoga mat in butterfly pose, facing the camera with eyes closed. there's a kitchen behind her. .

Modern lifestyles mean that we sit a lot more than we used to, thanks to the invention of laptops, cars and television. But all this sitting can lead to stiff, immobile hips.

Yoga and fitness instructor Reena Vokoun, founder of Passion Fit, explains that this lack of mobility doesn’t just impact your hips, but can cause knock-on effects elsewhere in the body.

“According to the American Council on Exercise, when you lack mobility in your hips, you end up overcompensating through other parts of your body, which leads to undue stress,” says Vokoun.

Thankfully, you don’t need daily trips to the gym to improve your mobility. Easy yoga poses can help instead, says Vokoun.

“Doing yoga two to three times per week can have a positive impact on hip mobility,” she says.

The following three poses are ones Vokoun regularly teaches in her yoga classes for healthier hips.

“They are fun, challenging and effective for all levels.”

Warrior II

(Image credit: Reena Vokoun)

Hold: 5 breaths per side

• Stand feet together, arms out to the sides at shoulder height.
• Step one foot back into a lunge, bending your front knee and turning your back foot slightly outwards.
• Keeping your arms parallel to the floor and hips facing forward, extend one arm over your front leg, the other arm back.
• Turn your head to look past your front hand.
• Engage your core and hold for five breaths, focusing on the sensations through your hips.
• Return to the starting position and repeat on the other side.

Butterfly

(Image credit: Reena Vokoun)

Hold: 5 breaths

• Sit with your knees bent and soles of your feet together, hands holding your feet or ankles.
• Use your elbows to press your knees toward the floor. Or flap your knees up and down as far as your mobility allows.
• Maintain a tall spine, engaging your core and hold for five breaths.

Pigeon

(Image credit: Reena Vokoun)

Hold: 5 breaths per side

• From a high-plank position or downward facing dog, bring one knee forward in between your hands.
• Lower your front knee, shin and back leg to the floor.
• Adjust the angle of your front leg and foot for your hip mobility and comfort.
• Hold for five breaths, feeling the sensations in your hips.
• Return to your starting position, and repeat on the other side.