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10 Must-Try Yoga Poses for Hip Flexibility and Strength

10 Must-Try Yoga Poses for Hip Flexibility and Strength

10 Must-Try Yoga Poses for Hip Flexibility and Strength

Benefits Of Hip Flexibility And Strength

Before delving into the intricacies of specific yoga poses, let’s illuminate the overarching benefits of cultivating both hip flexibility and strength. These two attributes are not solitary entities but rather dance in tandem, offering a plethora of advantages that extend far beyond the confines of the yoga mat.

  • Enhanced Range of Motion: A supple and flexible hip joint translates to an expanded range of motion, facilitating fluid movements in both yoga asanas and everyday activities.
  • Injury Prevention: A robust combination of flexibility and strength acts as a protective shield against injuries. It fortifies the hip joints, making them resilient to strain and potential damage.
  • Improved Posture: The intricate network of muscles around the hips plays a pivotal role in maintaining proper posture. Strengthening and lengthening these muscles contribute to an upright and aligned stance.
  • Alleviation of Lower Back Pain: Tight hips are often associated with lower back pain. Fostering flexibility and strength in the hip region can alleviate discomfort and enhance lumbar support.
  • Enhanced Athletic Performance: Athletes across disciplines can benefit from the agility and power derived from hip flexibility and strength. It can translate to improved performance in sports and physical activities.

Must-Try Yoga Poses for Hip Flexibility and Strength

Embark on a transformative journey with these ten yoga poses meticulously curated to enhance both hip flexibility and strength. Each pose is a unique expression of the profound connection between mind and body, offering a gateway to physical empowerment and holistic well-being.

1. Pigeon Pose (Eka Pada Rajakapotasana):

A quintessential hip opener, Pigeon Pose extends the hip flexors and engages the muscles around the hip joint.

Benefits: Enhances hip flexibility, alleviates sciatic pain, and stimulates the digestive organs.

Instructions: Begin in a tabletop position, bring one knee towards the wrist, and extend the opposite leg behind you. Gradually lower the hips and torso, maintaining a straight spine.

2. Warrior II (Virabhadrasana II):

While renowned for its warrior-like stance, Warrior II is a potent pose that challenges and strengthens the hip muscles.

Benefits: Builds strength in the hips and thighs, enhances endurance, and cultivates focus.

Instructions: From a standing position, step one foot back, aligning the heel with the arch of the front foot. Extend the arms parallel to the floor, gazing over the front fingertips.

3. Happy Baby Pose (Ananda Balasana):

This playful pose involves lying on the back and grabbing the feet, akin to a happy baby stretching in delight.

Benefits: Opens the hips, stretches the groin, and releases tension in the lower back.

Instructions: Lie on your back, bring the knees towards the armpits, and hold the outside edges of the feet with the hands.

4. Garland Pose (Malasana):

Also known as the yogic squat, Garland Pose engages the hips and promotes flexibility in the lower body.

Benefits: Strengthens the thighs and groin, improves digestion, and enhances flexibility in the hips.

Instructions: Start in a standing position, lower into a squat, bringing the palms together at the heart center.

5. Bridge Pose (Setu Bandhasana):

A backbend that activates the glutes and hip flexors, Bridge Pose is a dynamic pose for hip strength.

Benefits: Strengthens the hips, thighs, and glutes, while also providing a gentle stretch to the spine.

Instructions: Lie on your back, bend the knees, and lift the hips towards the ceiling, interlacing the fingers beneath the back.

6. Cow Face Pose (Gomukhasana):

Named for its resemblance to a cow’s face, this pose profoundly stretches the hips and shoulders.

Benefits: Opens the hips and chest, alleviates sciatic pain, and enhances flexibility in the shoulders.

Instructions: Sit with legs extended, stack one knee over the other, and bring the arms into a bind behind the back.

7. Lizard Pose (Utthan Pristhasana):

A challenging pose that targets the hip flexors, hamstrings, and quadriceps, Lizard Pose is an invitation to explore deep hip opening.

Benefits: Stretches the hip flexors, hamstrings, and groins, and builds strength in the thighs.

Instructions: Begin in a plank position, step one foot outside the hand, lowering the hips towards the floor.

8. Frog Pose (Mandukasana):

Frog Pose is an intensive hip opener that involves a wide-legged squat position.

Benefits: Deepens hip flexibility, activates the inner thighs, and stimulates the abdominal organs.

Instructions: Start in a tabletop position, slowly widen the knees, and lower the hips towards the floor.

9. Fire Log Pose (Agnistambhasana):

Also known as Double Pigeon Pose, Fire Log Pose intensively stretches the outer hips and glutes.

Benefits: Targets the external rotators of the hip, enhances hip flexibility, and alleviates tightness in the lower back.

Instructions: Sit with one shin stacked on top of the other, creating a “fire log” shape with the legs.

10. Supine Hand-to-Big-Toe Pose (Supta Padangusthasana):

A reclined pose that involves holding the big toe, this asana offers a deep stretch to the hamstrings and hips.

Benefits: Lengthens and stretches the hamstrings and hips, promoting flexibility in the lower body.

Instructions: Lie on your back, extend one leg upward, and clasp the big toe with the hand, keeping the other leg bent or extended.


In the mosaic of yoga poses targeting hip flexibility and strength, lies a profound opportunity for transformation. Beyond the physical prowess gained, these poses offer a sanctuary for the mind, a space where the dance of breath and movement cultivates a serene connection. Whether you’re a seasoned yogi or a novice embarking on this journey, the ten poses presented herein beckon, inviting you to explore the boundless potential of your hips and, by extension, the profound capabilities of your entire being.

Discover the Intersection of Movement and Meditation

Embark on a unique exploration of body, mind, and spirit through the expert guidance of Mrunal Pawar. Elevate your practice with innovative approaches that blend Kathak dance, yoga, and therapeutic movement.

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