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Hip Mobility Stretches

हिप मोबिलिटी स्ट्रेच

హిప్ మొబిలిటీ స్ట్రెచ్‌లు

5 yoga poses to release tight hips, improve flexibility, and support everyday movement.

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Important: Always consult Dr. Sumit before starting any exercise programme. If you've had a hip replacement or have suspected impingement/labral tear, check with your surgeon first.

Butterfly Easy Butterfly Pose (Baddha Konasana) - hip mobility yoga pose
Exercise 1 of 5

Butterfly Pose (Baddha Konasana)

A gentle, low-risk starting point for tight hips from everyday sitting

Hold 60–90 sec × 3 rounds
Steps:
  • 1Sit with the soles of your feet together
  • 2Let your knees drop out to the sides
  • 3Sit up tall instead of rounding your back
  • 4Let gravity open the knees — don't press them down
  • 5Breathe slowly, relaxing deeper with each exhale
Low Lunge Easy Low Lunge (Anjaneyasana) - hip mobility yoga pose
Exercise 2 of 5

Low Lunge (Anjaneyasana)

Directly targets the hip flexor tightness caused by prolonged sitting

Hold 30–45 sec each side × 2 rounds
Steps:
  • 1Step one foot forward into a lunge
  • 2Lower the back knee to the floor
  • 3Gently shift your hips forward
  • 4Stop when you feel a stretch in the front of the back hip
  • 5Hold, then switch sides
Figure-4 Easy Reclined Figure-4 Stretch - hip mobility yoga pose
Exercise 3 of 5

Reclined Figure-4 Stretch

A gentler, better-controlled alternative to Pigeon Pose for the same external-rotator stretch

Hold 30–45 sec each side × 2 rounds
Steps:
  • 1Lie flat on your back
  • 2Cross one ankle over the opposite knee
  • 3Thread your hands behind the uncrossed thigh
  • 4Gently pull that thigh toward your chest
  • 5Hold, then switch sides
Happy Baby Easy Happy Baby Pose (Ananda Balasana) - hip mobility yoga pose
Exercise 4 of 5

Happy Baby Pose (Ananda Balasana)

A gentle, supported way to work hip external rotation and abduction

Hold 45–60 sec, rocking gently
Steps:
  • 1Lie flat on your back
  • 2Bend your knees toward your armpits
  • 3Hold the outer edges of your feet
  • 4Gently rock side to side
  • 5Keep your lower back relaxed on the floor
Malasana Moderate Garland Pose / Deep Squat (Malasana) - hip mobility yoga pose
Exercise 5 of 5

Garland Pose / Deep Squat (Malasana)

The most demanding pose here for hip flexion and range — build up gradually

Hold 30–60 sec × 2–3 rounds
Steps:
  • 1Stand with feet slightly wider than hip-width
  • 2Lower into a deep squat
  • 3Press your palms together at your chest
  • 4Gently press your elbows into your knees to open them
  • 5Keep heels down; use a folded blanket under them if needed
⚠️ Skip or modify if you're under hip-replacement precautions, or have groin catching/locking symptoms, until checked by Dr. Sumit.

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