Do you have tight hips or hip pain? This targeted hip opening yoga poses routine will help you relieve tightness and pain.

Tight hips are a part of many of our lives. Sitting all day at a desk or spending prolonged time in a car are common causes of tight hips. 

Making sure to take care of your hips is important. Performing hip opening yoga poses will start you on the path of healthy hips. 

Our hips are responsible for so many movements we perform in our everyday lives. Without healthy hips, moving around is much more difficult. 

The hips stabilize our bodies and support our weight so make sure to give them some love.

Yoga is a great way to stretch our bodies. These yoga poses are perfect for stretching tight hips.

Do these hip opening yoga poses a few times a week or every day. 

Hold each hip opening yoga pose for 30-60 seconds. Make sure to do each pose on both sides for one-sided poses. 



Begin by lying on your back with legs bent and feet on the mat.

Bring your heels close to your butt with feet hip-width apart.

While pressing into your feet, lift your pelvis upward. 

Gently rock side to side so that you can bring your shoulder blades closer together and interlace your fingers.


Begin on hands and knees.

Bring your right leg forward with your knee bent and right shin parallel to the short edge of your mat. Rest your right leg on the mat.

Stretch your left leg out behind you so that the top of your left leg is resting on the ground.

Inhale and lengthen through your spine. 

Puff your chest out for a slight backbend.

Keep your gaze forward.


Start in a seated position with legs out in front of you.

Bend at the knees with insides of feet touching.

Let your knees fall open to the sides. Don’t press on your knees to try to bring your knees to the ground.

Bring the soles of your feet together.

Take hold of your feet in each hand and gently open them like you would a book. 

Lean forward at the hips. Lets your forearms rest on the insides of your thighs and gently put pressure on your legs to take you deeper into the stretch. Don’t force a stretch past your pain point.

Fire log

Start seated with legs in front of you facing the short end of your mat.

Bend your right leg in front of you so that your shin is parallel to the front of the mat.

Next, bend your left leg and stack it over your right shin so that your left ankle is over your right knee and your left knee is over your right ankle. 

If you have tight hips, you may not be able to bring your left knee down to your ankle. Don’t force it down. It will come down with time once your hips open more.

Wide-legged forward fold

Stand facing the long edge of your mat with feet hip-width apart.

Take a wide step apart, 3-4 feet. Turn your toes out so that you are slightly pigeon-toed.

Place your hands at your hips and slowly fold forward at the hips. 

Bring hands to the ground. 

Gaze between your hands.

Low lunge

Begin standing at the back of your mat. Bring your hands to your hips.

Take a big step forward with your right foot. 

Bend your right knee deeply as you bring your left knee to the ground. Keep your the toes on your left foot tucked.

Once you have your balance, lift your arms overhead. Interlace your hands with pointer finger extended upward.

Press your hips forward to create a slight backbend.


Begin standing with feet slightly wider than hip-width.

On your next exhale, sink your body low as you bring the back of your thighs to meet the back of your shins in a deep squat. 

Bring your palms together at heart center with arms inside your knees. 

Press your elbows into the inside of your thighs to deepen your stretch.

If you are tight in the hips, you may need to stay on the balls of your feet rather than having your feet flat.

If you’re looking for a full yoga workout program designed to strengthen your body, lose weight, and calm your mind make sure to check out the Yoga Body Transformation Program.

It comes with everything you need to get started on your yoga journey including 70 yoga poses with photos with in-depth instructions, a 6-week workout guide, and a meal plan fit for any lifestyle, plus so much more.

Get started with your yoga journey today!