7 yoga poses to relieve tight hips and their underlying causes

Have you ever tried to squat or bend over and felt a twinge of discomfort in your lower body? You may have noticed a pulling sensation and immediately thought, “I have to do something about my tight hips.” That may be true, but in some cases, the hips can actually be the messenger of tension found elsewhere in the body, including tight pelvic muscles.

The pelvis is often overlooked, but it plays a crucial role throughout the body. It is the bony structure at the base of the spine that connects the upper and lower body and includes the hip bones and lower back. Think of it as connecting your upper body to your lower body and helping you walk, stand, sit, bend, and maintain an upright posture.

Because they play a role in most whole-body movements, the pelvic muscles tend to bulk up and take a lot of stress. When these muscles are tight, it can lead to discomfort in the hips as well as the lower back. Yoga provides pelvic stretches and slow breathing that can help support this underserved part of the body.

7 yoga poses to relieve tension in the pelvic muscles

The following pelvic stretches help build flexibility in your lower body, which in turn can help reduce stiffness and soreness in the pelvic area. As you practice, do not force your body into certain positions. Instead, allow your hips, inner thighs and lower back to release with each breath.

You’ve probably heard yoga teachers compare a basin to a bowl of water and tell you not to “spill” the bowl while stretching. This is because you want to focus on lengthening your lower body and not compressing it. It’s a useful image to keep in mind during the following poses.

1. Squat (Malasana)

Deep squats stretch your hips, inner thighs and pelvic floor. It also improves the mobility of your ankles, giving you a more solid foundation.

How to: Stand with your feet slightly wider than hip distance apart. Turn your toes slightly. Bend your knees and lower your hips toward the mat. If you feel off balance, place a block or two under your bones. Bring your palms to your chest (Anjali mudra) and gently press your elbows on your inner thighs. Draw the crown of your head toward the ceiling and keep your chest lifted inward Squatting. If your heel lifts off the mat, place a folded blanket under it for support. Stay here for 5-8 breaths.

2. Goddess Pose (Utkata Konasana)

You will feel your thighs working as your hips extend, both of which help improve pelvic floor stability. Focusing on your breath helps you stay in this form to get maximum benefits.

How to: Space your feet apart and turn your toes outward slightly. Bend your knees so they track your toes and lower your hips until your thighs are nearly parallel with the mat. Imagine pointing your tailbone toward the mat. Draw your navel toward your spine. Make your arms into a cactus shape or place your hands on your thighs. Press your feet into the mat. Stay here for 5-8 breaths.

3. Happy Child (Ananda Balasana)

The oblique position of this stretch means you will experience a more passive opening of your pelvis and release in your lower back.

How to: Lie on your back and pull your knees toward your chest. Separate your knees and grab your ankles, the balls of your feet, or the sides of your legs. Draw your knees toward your armpits and the soles of your feet to face the ceiling. Keep your lower back on the mat as you try to place your ankles over your knees Happy child. Relax your jaw and shoulders. Stay here for 5-8 breaths or more.

4. Pigeon Pose (Eka Pada Rajakabhoothasana)

Although pigeon pose is an intense hip-opening exercise, there are ways to adjust the pose using props so that you feel the pelvic opening without discomfort.

How to: Come to your hands and knees or downward facing dog. Pull your right knee forward and place your foot behind your right wrist. Lower your outer thigh to the mat, drawing your right foot closer to your body as needed. Straighten your left leg behind you Dove pose. For added support, place a block or folded blanket under your right hip. Keep your chest upright or fold forward over your front leg. Take 5-8 breaths here, then return to your hands and knees or down dog and repeat on the other side.

5. Frog pose (Mandukasana version)

Steady, even breathing helps your body gradually adapt to the intensity of Frog Pose, which stretches your inner thigh muscles and pelvic area.

How to: Come to your hands and knees. Make your knees wider until you feel a stretch along your inner thighs and outer hips. Keep your ankles roughly parallel to your knees and flex your feet. Get down on your forearms. Push into your forearms and keep your core engaged so your lower back doesn’t sag. Stay here for a few breaths, then bring your knees back under your hips.

6. Bound Angle Pose (Baddha Konasana)

The Bound Angle, a classic seated hip opener, helps lengthen and relieve tension in the muscles surrounding the pelvis. It also encourages a feeling of grounding.

How to: Sit on the floor and bring the soles of your feet together, allowing your knees to fall to the sides. Grasp your feet or ankles and sit tall. Stay upright or lean forward slightly while reaching your chest forward Restricted angle position. If your thighs feel tight or stay high on the mat, place blocks or folded blankets under them for support. Stay here for 5-8 breaths.

7. Utthita Hasta Padangusthasana II

You’ll build strength in your hips and pelvis in this standing balance challenge.

How to: Stand tall and shift your weight to your left foot. Draw your right knee toward your chest and grab your right big toe using your right index and middle fingers or tie a strap around your foot. Slowly straighten your right leg in front of you and Push through your heels. Press your standing foot into the mat. Extend your left arm out to the side or place it on your hip as a counterweight. Then move your right leg towards the right side inward Hand position extended to the big toe. Take a few breaths here, then lower your feet onto the mat. Repeat on the other side.