If your hips feel stiff after running, cycling, or sitting for hours, you’re not imagining it. That tight feeling is a common complaint among active people and those with desk jobs. It can affect everything from your posture to how your lower back feels. Luckily, there are a few gentle yoga poses that can bring relief.
According to yoga teacher Caroline Klebl, who has trained extensively in Ashtanga Yoga and anatomy, slow, mindful stretches are one of the most effective ways to restore mobility. “Unlike repetitive workouts that focus on isolated muscle groups, yoga combines active and passive stretches, breath awareness, and mindful movement to engage the hips from multiple angles”, she says.
Here, we’ll look at a short, beginner-friendly routine she recommends to release hip tension, improve flexibility, and support healthy joint function.
The yoga routine for tight hips
These foundational poses work the hip flexors, glutes, and inner thighs while strengthening the surrounding muscles. The sequence can be done at home with just a mat and, if needed, a block or cushion for support.
Triangle pose (trikonasana)
This standing pose targets both strength and stretch. It gently lengthens the inner thighs and hamstrings while opening the front hip and improving balance. To get into position, step your feet wide apart, turn one foot out, and reach toward your shin or a block as you extend your opposite arm toward the ceiling. The goal isn’t to touch the floor—it’s to feel a steady stretch without strain.
The triangle pose helps train stability in the hips and legs, which can reduce the likelihood of tightness returning. Over time, it also encourages better alignment and posture through the lower body.
Warrior B (virabhadrasana B)
If you’re looking for both strength and flexibility, this pose delivers. The wide stance strengthens the glutes, thighs, and outer hips while gently opening the hip joints. Step your feet wide, bend one knee until it’s above your ankle, and extend your arms out at shoulder height. Keep pressing into both feet to stay grounded.
This pose promotes joint stability, which is often overlooked when people stretch their hips. A stronger base helps the muscles relax more fully and prevents compensation patterns that lead to pain.
Bound angle pose (baddha konasana)
This seated stretch is one of the most accessible for beginners and ideal for tight inner thighs. Sit with your feet together and knees out to the sides. Hold your ankles or feet, and sit tall without forcing your knees down. With time, your hips will naturally open as tension releases.
This allows the spine to remain neutral. For a deeper stretch, hinge forward from the hips, keeping your back straight rather than rounding.
Making it part of your day
A short daily yoga routine like this can help you keep your hips mobile and pain-free, especially if you pair it with consistent movement such as walking or light strength work.
Practicing these poses with slow, controlled breathing helps your nervous system relax, something tight hips often need as much as the muscles themselves. As Klebl puts it, “Each pose targets a different aspect of the hip joint, helping to unlock tension, improve flexibility, and support overall joint health“.