6 yoga poses for a more flexible hip

If you need to make your hips more flexible, one of the best methods is yoga. You will find the perfect balance to exercise.

Last update: 12 August, 2022

The body always demands greater mobility from us, but many of the daily routines make you move less. Thus, the joints reduce their physical performance, you become prone to injuries and your quality of life decreases. Thus, with yoga postures for a more flexible hip you will do preventive work.

Yoga is your great ally when you want to strengthen your body, mind and spirit with the execution of the asanas or postures, with breathing and meditation. This discipline is one of the best schemes for you to take care of your health in an integral way.

If you have strong hips, you can prevent falls and fractures around the entire area of ​​the lower limbs. You can also reduce discomfort in your knees and back.

The main objective is that these flexibility and resistance exercises support you, by cushioning impacts. You just have to keep reading to discover and put into practice the movements that will enhance your body.

What muscles flex the hip when performing yoga postures?

It is important that you know the areas of the hip that work their flexibility with yoga. The muscles responsible for hip flexion are the following:

  • Psoas: It is the innermost muscle and makes you maintain the stability of the spine.
  • Rectus femoris quadriceps: It is a biarticular muscle, because it acts on 2 joints, facilitating knee extension and hip flexion.
  • Sartorius: it extends between the hip and the knee, allowing both to flex. Also, it allows you to put the heel of one foot in front of the knee of the opposite leg.

All of these muscles benefit, in general, the stability of the lumbar spine and your hip.

The best yoga poses for a more flexible hip

Most yoga classes usually begin with a previous exercise called sun salutation, which encompasses a dynamic series of positions. You have to start standing up and gradually go down to prepare the joints.

Breathing is essential to generate the necessary body energy for the activity that you will carry out later. Once you have done the sun salutation, these 6 yoga poses will help you have a more flexible hip.



1. hero

You start by getting down on your knees with your feet apart. Let the top of your foot touch the mat you are practicing on.

You should sit on your buttocks and lean back. You can rest your elbows on the ground and the goal is to stretch your back as much as possible.

2. Downward Facing Dog

Standing on feet, drop forward until your hands touch the ground. Then you take a few steps back with your feet to simulate an inverted V with the stretched position of your arms and legs.

At the maximum point, the hips will be with your back straight. It is widely used for simple hip stretching.

3. Frog

On the mat, you will seek to kneel face down, with your arms stretched out to the ground and your knees open as much as you can. You have to spread your feet so that they line up with your knees. The goal is that you can then lower your body forward, until your elbows rest on the ground.

4. Runner

On the mat and while standing, take a long step with one leg forward. It must be flexed and the leg that was left behind must be stretched, parallel to the ground.

The pelvis is kept low and the hips level, looking forward. You keep your arms resting on the ground with the same distance from the bent leg.

This posture mimics the position of an athlete waiting for the signal to run. You can repeat it, exchanging the legs.

5. Willow

Start seated, with your legs stretched out and your back straight. You will leave one foot stretched on which you are going to extend both arms until you hold it.

The other leg is bent in such a way that the sole touches your buttocks. It is not mandatory that the arms reach the end of your stretched leg. It can mean a beginning and as you progress, you will surely achieve it.

Here you can also switch between stretched and bent legs to vary the routine.

6. Triangle

You start standing, taking a step to the side with either of your legs so that they are wide apart. The foot of the leg that you moved is facing the inside of the body and the other one is rotated to the front.

Then you open your arms in a cross and lean towards the leg that you moved away. You touch the foot or leg with your hand.

It all depends on your stretching ability. The head is directed towards the sky and you can practice it by changing the location of the legs.



Some recommendations for yoga poses that give you a more flexible hip

Beyond complying with the basic positions of each posture, it is important that you choose your own style. The styles in yoga can be differentiated by focusing more on the physical aspect, others on the spiritual or balancing both.

Your preferences, the free time you have, your health and the physical condition you are in can help you choose. The style can change as you evolve.

Try to move forward safely, gradually with each movement. There will be one that is a little difficult for you and needs more attention from you. The poses can be uncomfortable, but they don’t have to be painful.

Wear comfortable clothing that is light and breathable. This will help you not to get dehydrated and delay the onset of tiredness.

Yoga can teach you various types of breathing that become a life support of each posture. Do not demand more from your hip.

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