Many times, we don’t even realise we have tight hips until they start affecting how we move, sit, or even sleep. That subtle tension can creep in slowly, showing up as lower back pain, stiffness in the legs, or limited mobility. The average lifestyle doesn’t help either; sitting all day and typing on a device stresses the body, and your hips are taking most of that stress. Over time, this can lead to reduced flexibility, discomfort, or even injury if left unchecked.

Tight hips usually happen due to inactivity, especially from sitting for long periods. When we sit, the hip flexor muscles, like the psoas and iliacus, stay in a shortened position. Over time, these muscles adapt by becoming tight and less flexible. Other causes include poor posture, lack of stretching, muscle imbalances, or overuse from activities like running or cycling.

 

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The Consequences of Tight Hips

• Limits the range of motion in your hips, making movements like squatting, bending, or walking harder.
• Tight hip flexors can pull on the pelvis, tilting it forward (anterior pelvic tilt). This strains the lower back muscles.
• A tilted pelvis affects spine alignment, contributing to slouching or an exaggerated lower back curve.
• Compensation from restricted hip movement can lead to poor mechanics in the knees and ankles.
• Tight hip flexors can inhibit glute activation, reducing power and stability in movements like walking or lifting.
• Prolonged tightness may compress nerves or blood vessels, potentially causing numbness or tingling in the legs.

 

Related story: Try This One Stretch to Release Stiff Muscles

 

7 Stretches to Ease Tight Hips

Happy Baby Pose

This yoga pose stretches the inner thighs and hips while releasing tension in the lower back. It gently opens the hips and helps calm the mind. Rocking side to side can also massage the spine and deepen relaxation.

How to do it:
Lie flat on your back.
Bend your knees and bring them toward your chest.
Grab the outside edges of your feet with your hands. (If that’s hard, hold your ankles or shins.)
Open your knees wider than your torso and pull them down toward the floor beside you.
Keep your ankles over your knees, so your shins are perpendicular to the floor.
Gently rock side to side if that feels good.

 

Related story: 10 Exercises To Relieve IT Band And Hip Flexor Pain

 

Pigeon Pose (Kapotasana)

Best for outer hips, because it stretches your glutes, outer hips, and external rotators all at the same time. 
How to do it:
Start in a tabletop position or from Downward Dog.

Tabletop:

• Start on hands and knees with wrists under shoulders and knees under hips. Keep your back flat and gaze down.

Downward Dog:

• From the tabletop, tuck your toes and lift your hips up and back into an upside-down V. Keep your hands and feet shoulder-width apart.
• Bring your right knee forward and place it behind your right wrist.
• Lay your right shin across your mat at an angle (it doesn’t have to be parallel).
• Extend your left leg straight behind you, the top of the foot resting on the mat.
• Square your hips forward — use a block or blanket under your right hip if needed.
• Walk your hands forward and fold over your front leg if comfortable.

 

Related story: 4 Easy Steps To Perfect The Plank

 

Figure Four (Eka Pada Rajakapotasana) 

If Pigeon pose isn’t comfortable for you, try this variation. Figure 4 is more gentle on the knees but works in a similar way to open up your outer hips, glutes, and inner groin. 

How to do it:
Lie on your back with knees bent and feet flat on the floor.
Cross your right ankle over your left thigh, just above the knee.
Reach your hands behind your left thigh and gently pull it toward your chest.
Flex your right foot to protect your knee.
Keep your head and shoulders relaxed on the mat.

 

Related story: 5 Stretches to ease Headache Instantly

 

Lizard Pose

This pose will stretch out your hip flexors along with your groin muscles.

How to do it:

• Start in a Low Lunge with your right foot forward.
• Bring both hands to the inside of your right foot.
• Walk your right foot a little wider if needed to make space.
• Lower your back knee to the mat for a gentler version, or keep it lifted for more intensity.
• Option: Lower down to your forearms if your hips allow and your back stays long.

 

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90/90 Hip Stretch

This stretch improves hip mobility by targeting both external and internal hip rotations. It primarily stretches the glutes, piriformis, and hip abductors of the front leg, while also stretching the psoas and hip adductors of the back leg. 

How to do it:

• Sit on the floor with your right leg in front, bent at a 90° angle — shin parallel to your mat.
• Position your left leg to the side, also bent at 90° — so your left thigh points behind you and your shin is perpendicular to it.
• Keep both sit bones grounded.
• For a deeper stretch, fold forward over your front leg.
• Hold for 30–60 seconds, then switch sides.

 

Related story: Yoga Flow With Zubin Atre

 

Garland Pose

Garland pose helps to strengthen your quadriceps and ankles. It is also known as the yoga squat, a form of a deep squat. It opens up your hips and groin muscles.

How to do it:

• Stand with your feet slightly wider than hip-width apart.
• Turn your toes out slightly and bend your knees to come into a deep squat.
• Keep your heels on the floor (or place a rolled towel under them if they lift).
• Bring your palms together at the heart centre, and press your elbows into your inner knees.
• Lift your chest and lengthen your spine.

 

Related story: 8 Simple Chair Yoga Poses to Recharge Your Body And Mind

 

Bound Angle Pose

This pose is similar to Butterfly pose, but done while lying down. It is a relaxing, restorative yoga pose performed on your back. This one is a great one as it targets all areas of your hips at once.

How to do it:

• Sit with your legs extended, then bend your knees and bring the soles of your feet together.
• Let your knees fall out to the sides like butterfly wings.
• Hold your feet or ankles.
• Sit up tall, and gently hinge forward from the hips if you want a deeper stretch.

 

Related story: Yoga Postures For Good Sleep

 

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