Lauren HollandBy Lauren Holland

Updated November 2026

Yoga poses for hip openers target the muscles around the hip joint, including the hip flexors, glutes, deep rotators and inner thighs. Practiced regularly and with patience, they can improve hip mobility, ease stiffness from sitting and make everyday movements like squatting or climbing stairs feel more comfortable. This guide walks through six poses, how to set them up and what to watch for.

How to Set Up for Hip Opener Poses

Hips respond best to warm, unhurried practice. Start with five minutes of gentle movement, such as cat-cow or slow standing side bends, to bring blood flow to the area. Use a folded blanket or a block under the hips or knees whenever the floor feels too far away. Breathe slowly through the nose and aim for a stretch you can describe as “present” rather than “sharp.”

Shopping for one? See our guide: Seated Yoga Poses for Beginners: 5 Best Picks Compared (2026).

Six Yoga Poses for Hip Openers

1. Low Lunge (Anjaneyasana)

  1. From a tabletop position, step your right foot forward between your hands.
  2. Lower your left knee to the mat and keep the back toes tucked.
  3. Square your hips toward the front and gently press the left hip forward.
  4. Hold for five to eight breaths, then switch sides.

2. Pigeon Pose (Eka Pada Rajakapotasana)

  1. From downward dog, bring your right knee forward toward your right wrist.
  2. Angle the shin across the mat and extend the left leg straight behind you.
  3. Stay upright or fold forward over the front leg, depending on comfort.
  4. Hold for 30 to 60 seconds per side.

3. Butterfly Pose (Baddha Konasana)

  1. Sit tall and bring the soles of your feet together, knees opening to the sides.
  2. Hold your feet or ankles and let your spine lengthen.
  3. Fold forward slowly from the hips, stopping at the first sign of pinching.
  4. Hold for one to two minutes.

4. Half Frog (Ardha Mandukasana)

  1. Start on hands and knees, then slide your right knee out to the side.
  2. Keep the left knee under the hip and the right foot flexed to protect the knee.
  3. Rest your forearms on the mat and breathe into the inner thigh.
  4. Hold for five breaths, then switch sides.

5. Reclined Figure Four (Supta Kapotasana)

  1. Lie on your back and cross your right ankle over your left thigh.
  2. Draw the left thigh toward your chest, keeping the head and shoulders relaxed.
  3. Hold for 30 to 60 seconds, then switch sides.

6. Goddess Pose (Utkata Konasana)

  1. Stand with feet about three to four feet apart, toes turned out roughly 45 degrees.
  2. Bend the knees over the toes and lower the hips without letting the knees collapse inward.
  3. Hold for five to ten breaths and rise slowly.

Practice Checklist

  • Warm up for at least five minutes before deep holds.
  • Use props such as a folded blanket, bolster or block.
  • Hold each pose for 30 seconds to two minutes.
  • Practice three to four times per week for steady gains.
  • Stop if you feel sharp pain, pinching in the joint or numbness.

Common Mistakes

  • Forcing the stretch. Hip tissues adapt over weeks, not minutes.
  • Letting the lower back do the work. Keep the movement coming from the hips.
  • Collapsing the knee inward in Goddess or Pigeon Pose.
  • Skipping the warm-up and going straight into deep holds.
  • Holding the breath, which makes the body tense around the stretch.

A stable surface makes it easier to stay relaxed in long holds. A thick yoga mat adds cushioning under the knees in Low Lunge and Half Frog. View on Amazon

Yoga blocks let you raise the floor under your hips in Pigeon and Butterfly. View on Amazon

A folded or rolled blanket supports the hips and knees during seated and reclined poses. View on Amazon

For a deeper sequence, see Open Hip Yoga Poses: 6 Step-by-Step Stretches for Tight Hips and Yoga Poses for Flexibility: A Step-by-Step Guide to Safer Gains. If you are working on the hips for a specific goal like digestion, Yoga Poses for Constipation: 6 Gentle Stretches for Digestive Relief offers related gentle options.

FAQ

How often should I practice yoga poses for hip openers?

Three to four sessions per week is a practical starting point. Consistency matters more than long sessions, and most people notice a difference in comfort within several weeks.

Can hip openers help with lower back pain?

Some people find that looser hips reduce strain on the lower back during daily activities. If you have ongoing back pain, consult a doctor or physical therapist before starting a new routine.

Is it normal to feel a stretch in my knee during hip openers?

Mild stretching in the hip or outer thigh is expected, but knee pain is a sign to adjust. Reduce the depth, add a prop or skip the pose, and consult a professional if discomfort persists.

Conclusion

Yoga poses for hip openers work best when approached gradually, with warm-up, props and steady breathing. Start with two or three poses, hold them for comfortable durations and build over time. Consistent practice tends to bring more lasting results than occasional deep stretches.

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Lauren Holland

About Lauren Holland

Lauren Holland is part of our editorial team and reviews and edits our yoga guides, checking product details against manufacturer specifications and owner feedback.