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Yoga for Flexibility: Poses for Tight Hips

by Cris Puscas

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Remember when you were a kid and didn’t have restrictions in movement? How do you feel now? Feeling a bit tight? No worries – You’re definitely not alone!

Afterall, as we age, due to sedentary lifestyle and/or other reasons, so most of us are likely to have lost some of our flexibility.

Major parts of your body such as your hips are made up of many moving parts hence it’s no surprise that experiencing some strain and tightness in this area is common.

Stretching can help but once you get to the point where you cannot touch your toes, or you cannot do a squat properly, it can be quite challenging to get that flexibility back.

That said, yoga may just be your antidote – it will take time, persistence, and patience, but it will pay off.

In this article, we’re sharing yoga poses that, when practiced regularly, may help you to regain some flexibility in your hips. 

Note: Please consult your doctor or a health care provider before starting any exercise routine (including the yoga poses shared below) to prevent injuring yourself. You should stop any yoga pose if it is causing you pain or discomfort. 


Prayer Squat (Malasana)

squat yoga pose tripaneer

  • Stand with your feet wider than shoulder-width apart.
  • Drop your hips to the bottom of a squat, keeping the heels down.
  • Lift your chest up and hold for 5 long breaths (30 seconds).

Lizard (Utthan Pristahana)

lizard yoga pose tripaneer

  • From the plank pose, step your right foot outside of your right arm, keeping the toes pointing forward.
  • Sink your hips down and keep your chest forward
  • Hold for 5 long breaths (30 seconds).
  • Repeat on the other side.

Twisted Monkey (Markatasana)

twisted monkey yoga pose tripaneer

  • Step your right foot to the outside of your right hand
  • Drop your back knee down
  • Band your back knee and grab it with your right hand
  • Hold for 5 long breaths (30 seconds)
  • Repeat on the opposite side.

Low-lunge quad stretch (Anjaneyasana)

low lunge quad stretch yoga pose tripaneer

  • Come into a lunge position.
  • Place your right knee on the mat.
  • Stack your hips on the right knee.
  • Grab your right foot with your right hand.
  • Lift your chest up and bring the tailbone down.
  • Hold for 5 long breaths (30 seconds).
  • Repeat on the opposite side.

Pigeon (Eka Pada Rajakapotasana)

pigeon yoga pose tripaneer

  • From the lunge position, put your right foot forward and your arms on either side.
  • Walk your right foot about 15 cm to the right.
  • Roll onto the outer edge of your right foot.
  • Reach your chest forward.
  • Move your hands in front of your body.
  • Hold for 5 long breaths (30 seconds).
  • Repeat on the opposite side.

Super pigeon (Raja Kapotasana)

super pigeon yoga pose tripaneer

  • Also beginning from the lunge position, step your right foot forward between your arms.
  • Walk it to your left.
  • Slowly drop your shin down.
  • Extend your left foot as you roll towards the front.
  • Hold for 5 long breaths (30 seconds).
  • Repeat on the opposite side.

Extended butterfly (Baddha Konasana Uttasana)

extended butterfly yoga pose tripaneer

  • Take seat down on your mat and bring the soles of your foot together.
  • Extend your feet away to form a diamond shape with your legs then wrap your arms around the outer edges of your feet.
  • Round your spine and come forward.
  • Hold for 5 long breaths (30 seconds).

Frog (Mandukasana)

frog yoga pose tripaneer

  • Begin by sitting on your hands and knees.
  • Walk your knees away from each other to the maximum of your flexibility.
  • Flex your feet and place the inner edges of them on the mat.
  • Move your hips back slightly to be in line with your knees.
  • Hold for 5 long breaths (30 seconds).


Final Thoughts

If you are able to follow this entire routine in one session, twice a week, you’ll likely to be able to notice a significant change in just a month.

If you’re unable, even one training session per week will give you noticeable results.

Your joints will be more flexible and your thighs stronger and more toned, as long as you commit to a regular practice.

Stay strong and bendy!

Want to improve your flexibility? When the time is right, why not consider going on a relaxing Yin Yoga retreat

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