Best Yoga Poses For Hips – Improve Flexibility and Reduce Pain

Tight hips are one of the most common complaints I hear from students — whether they’re new to yoga or have been practicing for years. Sitting, stress, pregnancy, and even high-intensity workouts can leave the hips feeling stiff, achy, or just plain stuck.

This yoga flow is designed to help you release deep tension, improve mobility, and reduce pain in a way that feels supportive and sustainable. Whether you’re looking to ease lower back strain, open your hips safely, or simply feel more freedom in your body, this sequence will guide you there — one breath at a time.

🧘‍♀️ 45-Minute Yoga for Hip Flexibility & Pain Relief

Whether you’re sitting too much, recovering postpartum, or just feeling stuck in your lower body — hip tightness affects everything. This flow is designed to improve hip mobility and gently release tension without strain or overwhelm.

💡 You’ll need: a yoga mat, blocks or cushions, and a strap (or towel).

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🔹 Minutes 0–5: Seated Centering + Gentle Hip Warm-Up

• Easy Seat or Bound Angle (Soles of Feet Together)
• Roll the spine, circle the ribs, sway side to side
• Breathe into the belly and hips
• Gentle butterfly flutters or figure 8 knees

💬 Mantra: “I soften. I open. I release.”

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🔹 Minutes 5–10: Cat-Cow → Hip Circles → Puppy Pose

• Start in Tabletop
• Flow through 4–5 Cat-Cow rounds
• Shift into hip circles, exaggerating the motion
• Slide into Puppy Pose to open front body + hip flexors
• Breathe deeply into inner hips and low belly

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🔹 Minutes 10–15: Downward Dog → Ragdoll → Low Lunge Series

• Move into Down Dog — pedal out feet, stretch hamstrings
• Walk forward to Ragdoll Fold, knees soft
• Step right foot back into Low Lunge
• Drop the back knee, sink forward
• Add gentle side-to-side rocks or cactus arms to open hips + chest
• Flow through Half Split → switch sides

🔁 Option: Repeat both sides if hips feel extra tight today.

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🔹 Minutes 15–20: Lizard Lunge (Hold + Sway)

• From Low Lunge, bring both hands inside front foot
• Lower back knee
• Optional: forearms to block or mat
• Gently sway or hold still — your call
• Switch sides

💡 Deep release for hip flexors, inner thighs, and psoas.

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🔹 Minutes 20–25: Warrior II → Skandasana Flow

• Step into Warrior II (front knee bent, back foot flat)
• Flow into Skandasana (Side Lunge) toward back leg
• Move back and forth with control 3–5 times
• Then hold each side 3–5 breaths
• Switch sides

💪 Builds strength + mobility in inner thighs and glutes.

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🔹 Minutes 25–30: Extended Triangle → Wide-Legged Forward Fold

• From Warrior II, straighten front leg for Triangle Pose
• Breathe into side body + outer hip
• Transition to Prasarita Padottanasana (Wide-Legged Fold)
• Option: interlace fingers behind back for shoulder release
• Switch sides

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🔹 Minutes 30–35: Seated Hip Openers

• Sit tall → bring soles of feet together for Bound Angle Pose
• Gently fold forward, lengthen spine
• Move into Fire Log Pose (Double Pigeon) or seated Figure 4
• Hold each side 1–2 minutes

🔁 Use blocks or a blanket under hips if knees are high.

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🔹 Minutes 35–40: Reclined Hip Work

• Lie on your back
• Happy Baby → gently pull knees wide
• Flow into Reclined Figure 4 Stretch
• Option: gentle rock or stillness
• Switch sides

💬 Release your jaw, close your eyes. Let the floor hold you.

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🔹 Minutes 40–45: Supported Savasana or Legs-Up-the-Wall

• Choose Savasana with bolster under knees or Legs-Up-the-Wall for grounding
• Cover with a blanket, let the breath soften
• Stay for at least 3–5 minutes

🕊️ Final mantra: “My hips are open. My body is supported. I move with ease.”

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🔁 Pose Highlights (For SEO & Recap)

• Cat-Cow with Hip Circles
• Puppy Pose
• Low Lunge with Half Split
• Lizard Lunge
• Warrior II → Skandasana
• Triangle Pose
• Wide-Legged Fold
• Bound Angle + Fire Log
• Happy Baby + Reclined Figure 4
• Supported Savasana / Legs-Up-the-Wall

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✅ Perfect For:

• Runners, cyclists, postpartum mamas
• Low back pain relief
• Desk workers or anyone sitting all day
• Releasing emotional tension stored in the hips
• Gently increasing flexibility without strain