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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? You’re not alone. Afterall, as we age, due to sedentary lifestyle and other reasons, we are likely to have lost some of our flexibility.

Flexibility varies between individuals, but it can be increased to a certain degree by exercise. Here’s where yoga steps into the picture: it is one of the best ways to improve flexibility.

It is important to practice stretching and moves you don’t normally do, so you can improve your movement patterns. Once you get to the point where you cannot touch your toes, or you cannot do a squat properly, it is challenging to get some of that flexibility back. It takes time, persistence, and patience, like all good things, but it will pay off.

In this article, we show you eight yoga poses for tight hips. The hips allow you to move fast, jump high, lift heavy objects, and generate power. They are made up of many moving parts, so no wonder tightness appears. Stretching can help, but it’s best to combine it with rhythmic and slow breathing in order to create actual yoga postures.


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 sec)


lizard yoga pose tripaneer

*from a plank, 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 sec)

*repeat on the other side.

Twisted Monkey

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 (30sec)

*repeat on the opposite side.


Low-lunge quad stretch

low lunge quad stretch yoga pose tripaneer

*come into a lunge

*place your right knee on the mat

*stack your hips on the right knee

*grab your right foot with your right hand

*lift the chest up and bring the tailbone down

*hold for 5 long breaths (30 sec)

*repeat on the opposite side.


pigeon yoga pose tripaneer

*from a lunge, 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 sec)

*repeat on the opposite side.

Super pigeon

super pigeon yoga pose tripaneer

*from a lunge, step your right foot forward between your arms

*walk it to your left

*drop your shin down

*extend your left foot as you roll towards the front

*hold for 5 long breaths (30 sec)

*repeat on the opposite side.

Extended butterfly

extended butterfly yoga pose tripaneer

*seat with 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 sec).


frog yoga pose tripaneer

*sit 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 sec).


If you manage to follow this entire routine in one session, twice a week, you will be able to notice a significant change in just a month. If you’re too busy for that, 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 it. Stay strong and bendy!

Want to improve your flexibility? Why not book a Yin Yoga retreat, a great approach if you don’t want to power through poses but enjoy restful poses.

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