Our hips and pelvis are central to overall mobility and posture. Tightness in these areas can lead to discomfort, lower back pain, and even affect your movement throughout the day. If you’re looking to release tension and increase flexibility in your hips and pelvis, yoga is a powerful tool.

These 7 yoga poses for hips and pelvis will help stretch, strengthen, and open these key areas to improve your overall flexibility, mobility, and comfort.

1. Pigeon Pose (Eka Pada Rajakapotasana) 🕊️

Benefits: Deep hip opener, stretches glutes, hips, and lower back
Pigeon Pose is one of the best poses for releasing tightness in the hips and pelvis. From a tabletop position, bring one knee forward and extend the other leg straight back. Gently fold forward to deepen the stretch. This pose helps release built-up tension in the hips and lower back while improving flexibility.

2. Butterfly Pose (Baddha Konasana) 🦋

Benefits: Opens the hips and inner thighs, stretches the groin
Sit on the mat with your feet together and your knees bent outward. Hold your feet with your hands and gently press your knees towards the ground. This pose is a gentle way to open the hips and stretch the inner thighs and groin area, helping to increase flexibility and mobility in the pelvis.

3. Lizard Pose (Utthan Pristhasana) 🦎

Benefits: Opens hips, stretches the hip flexors, strengthens the core
Lizard Pose is a deep stretch for the hips and pelvis. From a Downward-Facing Dog position, step one foot forward and place it between your hands. Lower your back knee to the mat and stay in this deep hip-opening position. This pose stretches the hip flexors and thighs while strengthening the core and improving flexibility in the pelvis.

4. Low Lunge (Anjaneyasana) 🌞

Benefits: Stretches hip flexors, strengthens legs, opens pelvis
Low Lunge is a great pose for targeting the hip flexors and stretching the pelvis. From Downward-Facing Dog, step one foot forward and bend your knee at 90 degrees, while extending the other leg straight back. Gently press your hips toward the floor for a deep stretch in the hips and pelvis. This pose also strengthens the legs and improves overall balance.

5. Happy Baby Pose (Ananda Balasana) 🍼

Benefits: Opens the hips, stretches the lower back
Happy Baby Pose is a calming and restorative pose that helps open the hips and release tension in the lower back. Lie on your back and bring your knees towards your chest. Grab the outer edges of your feet with your hands, and gently pull your knees towards the floor, keeping your feet flexed. This pose stretches the inner thighs, groin, and lower back, providing relief to the hips and pelvis.

6. Cow Face Pose (Gomukhasana) 🐄

Benefits: Opens hips and shoulders, stretches glutes and pelvis
Cow Face Pose is a great pose for opening the hips and pelvis while also stretching the shoulders. Sit on the floor with your knees stacked on top of each other, and your feet placed behind your hips. Reach your arms behind you to clasp your hands. If your hands can’t meet, use a yoga strap or towel to bridge the gap. This deep hip stretch also works on releasing tension in the glutes and pelvis.

7. Bridge Pose (Setu Bandhasana) 🌉

Benefits: Opens the chest, strengthens glutes and lower back, stretches hips
Bridge Pose helps strengthen the glutes and lower back while stretching the hips and pelvis. Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, pressing through your feet and engaging your glutes. This pose helps release tightness in the hips and pelvis, improves posture, and strengthens the muscles in the lower body.

Why Hip and Pelvis Flexibility is Important 💪

Having flexible hips and a relaxed pelvis is crucial for maintaining good posture, balance, and overall mobility. Tightness in these areas can lead to pain, discomfort, and an increased risk of injury. By regularly practicing yoga for hips and pelvis flexibility, you can reduce stress on your lower back, prevent stiffness, and improve your overall range of motion.

Tips for Practicing Yoga for Hips and Pelvis Flexibility 💡

• Breathe Deeply: As you move into each pose, focus on your breath to release tension and deepen the stretch.
• Don’t Force the Stretch: Flexibility takes time, so listen to your body and avoid pushing too hard. Go slow and steady.
• Incorporate Restorative Poses: Include restorative poses like Child’s Pose and Supine Twist to allow your body to recover and release tension.
• Be Consistent: For optimal results, aim to practice these hip and pelvis-focused yoga poses 2-3 times a week.

Final Thoughts: Open Your Hips and Pelvis with Yoga 🌸

Yoga is a powerful tool for releasing tension, improving flexibility, and increasing mobility in the hips and pelvis. By incorporating these 7 yoga poses for hips and pelvis into your practice, you’ll stretch and strengthen key areas of the body, improve posture, and prevent discomfort. With consistent practice, you’ll feel more balanced, flexible, and pain-free.