If you are an active person, you may notice that hiking, running or cycling can cause tightness in your hips, especially if you don’t stretch afterward.
If that sounds familiar, then incorporating gentle daily yoga into your routine can loosen those muscles and increase your range of motion.
“Unlike repetitive workouts that focus on isolated muscle groups, yoga combines active and passive stretches, breath awareness and mindful movement to engage the hips from multiple angles,” says yoga teacher Caroline Klebl. “Over time, this helps reduce tension in the hip flexors, glutes, adductors and rotator muscles, improving both flexibility and joint function.
“I’ve selected the following three poses not only for their anatomical benefits but also for their accessibility to beginners,” says Klebl. “Each pose targets a different aspect of the hip joint, helping to unlock tension, improve flexibility and support overall joint health.”
1. Triangle pose (Trikonasana)
“This standing posture gently stretches the inner thighs and hamstrings while encouraging external rotation in the front hip,” says Klebl. “It also cultivates balance and stability through the legs and hips.”
How to do it:
- Stand with your feet wider than hip-width apart. Turn your right foot out by 90° so it points to the side, and turn your left foot slightly in.
- Inhale and extend your arms out to the sides at shoulder height.
- Exhale and reach to your right with your right hand, then lower your right hand to your right shin (or a block positioned by your right foot, or your right big toe),as you lift your left arm and reach towards the ceiling. Keep both legs straight as you do this.
- If you feel balanced, look up at your left thumb.
- Hold for 5-10 breaths, then inhale as you return to the starting position and repeat on the other side.
- Perform three times on each side.
2. Warrior B pose (Virabhadrasana B)
“Virabhadrasana B strengthens the legs and glutes while gently stretching the hips,” says Klebl. “It cultivates flexibility, strength and stability in the hip joints, encouraging proper alignment in movement.”
How to do it:
- Stand with your big toes pressed together.
- Inhale and step your feet wide apart. Turn your right foot out by 90° so it points to the side, turn your left foot slightly in, and extend your arms to out to the sides at shoulder height.
- Exhale and bend your right knee, moving your body to the right until your right knee is directly above your right ankle. Press firmly through both feet, engaging the outer edge of your left foot and look at, or past, your right hand.
- Hold for 5-10 breaths, then inhale as you return to the starting position and repeat on the other side.
- Perform three times on each side.
To deepen the stretch, step your feet wider apart, until the thigh of your bent leg is parallel to the floor.
3. Bound angle pose (Baddha konasana)
“This seated posture deeply stretches the inner thighs and hips while allowing the spine to remain neutral,” says Klebl. “It’s gentle and easy to modify for beginners.”
How to do it:
- Sit on the floor with your legs extended in front of you.
- Bend your knees and bring the soles of the feet together. Allow your knees to drop to the floor, or as close to the floor as you can comfortably get them.
- Hold your feet or ankles, and ensure you are sitting up with a straight spine. Hold this position for 10–15 deep breaths.
To deepen the stretch, hinge forward from the hips, until your forehead or chin touches the floor (or as far as your mobility allows).
