Poses for Your Hips

There are two types of people in the world. These variations on the hip opener are for those of us who find the classic Pigeon Pose a little—or a lot—too intense.

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Try these stretches to soothe hurting hips after running, hiking—and long stints of sitting.

Hip openers are among the most requested poses for a reason. And wherever you're at in your practice, there's one for you.

Loosen up those tight hips—and let go of whatever you’re holding onto—with this short sequence.

Most yoga practitioners can't seem to get enough of these poses. Yet a teacher with more than two decades of experience explores whether less is more.

This pose provides a gentle massage to the spine and belly organs.

Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.

If you've ever silently cursed as your teacher started to cue Eagle Pose, you're not alone. Here's how to make it a lot more tolerable—and doable.

Bound Angle Pose, or Baddha Konasana, opens the deepest part of the hip muscles.

Open wide into Prasarita Padottanasana to increase flexibility by leaps and bounds.

You need strength, flexibility, and endurance, and unwavering concentration for Eagle Pose.

Eka Pada Rajakapotasana is a deep hip opener and forward bend that you should approach consciously to reap its many benefits.

Sometimes called the Sage's Pose, Pose Dedicated to the Sage Marichi III (Marichyasana III) is a wise addition to any practice.

When was the last time you gave thanks for your ability to move through your yoga practice?

A standing posture centered around balance, Virabhadrasana III will strengthen your legs, ankles, and core.

Don't let the name fool you. If you're used to sitting in chairs, Easy Pose (or Sukhasana) can be quite challenging.

Extended Triangle Pose is a quintessential standing pose that stretches and strengthens the whole body.

Uttanasana will wake up your hamstrings and soothe your mind.

Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

Take a break. Balasana is a restful pose that can be sequenced between more challenging asanas.

We've seen an explosion of memes about Child's Pose over the last year and a half. Coincidence? We think not.

Boat Pose, or Paripurna Navasana, requires you to balance on the tripod of your sitting bones and tailbone to build mental and physical focus, inspiring a full-body awareness.

As a counterpose to Utthita Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.

If you still cross your legs when you sneeze or situate your mat at the back of class "just in case," you can do more than just Kegels to recover.

You've got more than just tightness stored in your hips. Release whatever emotional gunk may be gumming up your gears with these block-supported poses.

Folding into Marichyasana I or Pose Dedicated to the Sage Marichi I calms your mind, extends your spine, and gives your internal organs a healthy squeeze.

Tight, cranky hips? These simple stretches will open them up so they feel a bit happier.

It's time to open up those tight hips.

This leg-focused flow will get your heart pumping and warm up your muscles.

Unravel "work from home" lower body tension with this at-home sequence that features stretches for tight hips and low back stiffness.

9 soothing yoga poses to help you ground and center while honoring the seasonal shift.

Go from tired and wired to feeling energized and calm with a sequence that targets your back, shoulders, hamstrings, and hips.

Let love in by practicing these self-compassion postures first.

These simple moves will powerfully balance your legs, pelvis, and spine whether you're at your desk, out and about, or on the mat.

Flexible and strong, hamstrings are key to a healthy, happy yoga practice. Here's what you need to know in order to lengthen and strengthen these muscles.

Maintaining flexibility and stability in the hip joints is crucial for lower-back health and cultivating overall freedom and ease in our bodies.

When yogis talk hips, it's generally about opening them. But your hips CAN be too open... Learn why balancing strength and flexibility in the hips is so important.

Do you practice yoga regularly but still feel “stuck” in certain spots? Senior Yoga Medicine teacher Allison Candelaria created this muscle-and fascia-freeing flow to tune up the lateral sides of your body.

Every yogi can melt hip tension with this Monkey Pose sequence (with mods!) from the yoga teacher, body-positive advocate, and Instagram star.

Balancing forces is particularly crucial when it comes to addressing the feeling of “tightness” many of us have in our hips.

To work on activating the muscles of the hips to find more balance, try this sequence.

Yoga teacher Cyndi Lee offers advice on practicing yoga in front of a mirror.

Most women know they should be strengthening their pelvic floors, but what about lengthening? Try this 10-step practice for strong and supple muscles to support childbirth, your vital organs, and even your love life.

Do you have open hips? While that might let you get into advanced postures, too much range of motion can actually work against you. Here are 3 steps to go from hypermobility to stability.

Lord of the Dance Pose (Natarajasana) requires foundation, stability, concentration, flexibility, and balanced action -- everything you need as you set out to achieve your goals for the New Year.

Fire Log Pose (Double Pigeon) opens the hips and the groin, and releases tension, anxiety, and pent-up stress.

Hip openers bring release in many areas that are tight and bring a sense of release across the board to many practitioners.

Find length and stay centered to lift step by step into the One-Footed Pose dedicated to the Sage Koundinya I.

Baptiste Yoga Teacher and SoulCycle Master Instructor Bethany Lyons gives tips for getting cardio from your yoga.

Keep young and aging bones healthy with these yoga poses.

Almost all sports injuries are caused by imbalance in the body, says Sage Rountree. Here she explains how to achieve balance throughout the hips for greater comfort and freedom in your activities.

A yogini realizes that her practice doesn't need to be a work out, and learns to relish the sweet release of going deep and slow.

We all experience flexibility in some areas more so than others. Sage Rountree discusses the importance of balance in and around the hips and offers poses that help to create opening where needed.

Dial in to the details for greater integrity in your forward folds.

Feel ease and increase flexibility in your hips with three propped hip-opening poses.

Road tripping? Leave stiff muscles behind with these poses targeted at car-bound bodies.

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Twister, anyone? The pose that ties you up in knots also loosens up your mind, as you ride the wave of wobble.

Release negative emotions and improve your alignment by opening the muscles around your hips.

Once you find balance in Half Moon Pose, radiate and extend in all directions to strengthen your legs, hips, and core.

A toned backside is a beautiful thing, especially when you learn to relax your posterior hip muscles.

Learn how to work stiff hips from every angle in Pigeon Pose.

This side-reclining pose stretches the backs of the legs, the sides of the torso, and tones the belly.

This pose gently brings a greater awareness to the hip joints.

Eka Pada Rajakapotasana II allows you to stretch the entire front body and deep into the hip flexors to strengthen your back and improve posture.

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This sequence creates balance in your pelvis and can unlock even the most stubborn hips.

The Fire Log Pose stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

In Extended Hand-to-big-toe Pose, maintaining solid grounding through the standing foot helps keep you steady.

Kapotasana invigorates your body and gives your spirits a lift. This extremely deep backbend is appropriate for advanced practitioners only.

Ease up into Half Frog Pose, called Ardha Bhekasana in Sanskrit. This pose strengthens the back while gently opening up the shoulders, chest, and thighs—a loving treat for the entire body.