Yoga for Tight Hips: 6 Poses That Actually Help

Tight hips are one of the most common things people tell us about when they first walk into our Albion studio. Desk workers, runners, footballers, new parents, people who drive for a living. If you sit a lot or train hard, your hips are probably carrying it. Here’s how yoga for tight hips works, and six poses to start with.

Why hips get tight

Sitting. Hours in a chair keep the front of the hips in a shortened position. Over time, standing up straight starts to feel like a stretch.

Repetitive sport. Running, cycling and kicking work the hips through the same range again and again.

Not moving through full range. If you never take your hips into deep bends, rotations or long lunges, your body stops expecting to.

Tight hips can also show up as stiffness in the lower back or knees. Read yoga for lower back pain if that sounds familiar.

Six poses for tight hips

  1. Low lunge. Back knee down, gently tuck the pelvis and shift forward until you feel the front of the back hip. 45 seconds each side.
  2. Lizard. From low lunge, walk both hands inside the front foot. Stay on your hands or lower to forearms. 45 seconds each side.
  3. Figure four. On your back, cross one ankle over the opposite knee and draw the legs towards you. One minute each side.
  4. Butterfly. Seated, soles of the feet together, knees falling out. Fold forward gently. Two minutes.
  5. Supported pigeon. Front shin angled across the mat, back leg long. Put a block or cushion under the front hip. One minute each side.
  6. Happy baby. On your back, hold the outside of your feet and let the knees drop wide. One minute.

Ease in slowly, breathe through your nose and stay at mild tension. Knee pain in any pose means back off or skip it.

Strength matters too

Stretching alone isn’t the whole answer. Hips that feel tight are sometimes weak in the range you’re asking them to move through. Standing poses, lunges and balances in Raw Flow and Raw Power build strength through that range, which is what makes the change last.

The best class for tight hips

Raw Yin holds hip openers for several minutes, giving your body time to let go. Long Slow Deep is another great option. Pair one slow class with one flowing class each week.

Frequently asked questions

How long does it take to loosen tight hips?

Many people feel a difference within a few weeks of regular practice. Lasting change usually takes a couple of months. See how long it takes to get flexible.

Should I stretch every day?

A few minutes daily is great. Pair it with two or three classes a week for the best results.

Is pigeon pose safe?

For most people, yes, with support under the hip. If you feel it in your knee, use figure four instead.

Free your hips

New students get 10 days unlimited yoga for $48. Book a Raw Yin class on the timetable.

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