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Yoga for Hip Flexors 2025: Unlock Tight Hips

Release tight hip flexors with targeted yoga stretches. Counteract the effects of prolonged sitting and improve mobility with these effective poses.

20-30 minutes
Beginner
10 Poses
yoga for hip flexors woman in low lunge pose opening hips

Understanding This Practice

Tight hip flexors are one of the most common issues I see in my yoga classes, especially among people who sit for long hours. The front of your hips feel perpetually tight, your lower back aches, and walking or running just doesn't feel right. These tight muscles, specifically the psoas and iliacus, can contribute to lower back pain, poor posture, and limited mobility.

Key Benefits

Releases tight hip flexors
Improves hip mobility
Reduces back pain

Contraindications and Precautions

Please consult your healthcare provider before starting this practice if you have any of the following:

  • Hip replacements (modify)
  • Severe hip pain

Recommended Yoga Poses

low lunge yoga for hip flexors

1.Low Lunge

Anjaneyasana

The quintessential hip flexor stretch that targets the psoas and iliacus.

How to practice:

  1. Step one foot back
  2. Lower back knee to mat
  3. Front knee over ankle
  4. Press hips forward
  5. Lift arms overhead or to heart
  6. Hold 5-10 breaths
  7. Switch sides

Benefits:

Stretches hip flexorsOpens chestStrengthens legs
crescent lunge yoga hip flexors

2.Crescent Lunge

Anjaneyasana High

Similar to low lunge but with back knee lifted for additional challenge.

How to practice:

  1. From low lunge
  2. Lift back knee off mat
  3. Press back heel toward floor
  4. Keep front knee over ankle
  5. Reach arms overhead
  6. Hold 5-10 breaths
  7. Switch sides

Benefits:

Deep hip flexor stretchStrengthens legsImproves balance
warrior 1 yoga hip flexors

3.Warrior I

Virabhadrasana I

Strong pose that stretches the hip flexors of the back leg.

How to practice:

  1. Step feet wide apart
  2. Turn right foot out
  3. Bend right knee
  4. Back heel at 45 degrees
  5. Reach arms overhead
  6. Press hips forward
  7. Hold 5-10 breaths
  8. Switch sides

Benefits:

Stretches hip flexorsStrengthens legsOpens chest
runners lunge yoga hip flexors

4.Runner's Lunge

Utthita Ashwa Sanchalanasana

Deep hip flexor stretch that also opens the chest.

How to practice:

  1. From low lunge
  2. Lower hands to floor inside front foot
  3. Frame front foot with hands
  4. Press hips forward and down
  5. Keep front knee over ankle
  6. Hold 5-10 breaths
  7. Switch sides

Benefits:

Deep hip flexor stretchOpens chestGrounding
hero pose yoga hip flexors

5.Hero Pose

Virasana

Classical pose that stretches the quadriceps and hip flexors.

How to practice:

  1. Kneel with knees together
  2. Sit back between heels
  3. Use block under hips if needed
  4. Keep spine tall
  5. Hands on thighs or heart
  6. Hold 30-60 seconds

Benefits:

Stretches quadsOpens hip flexorsImproves posture
reclined hero yoga hip flexors

6.Reclined Hero Pose

Supta Virasana

Supported version that provides a deeper stretch with less effort.

How to practice:

  1. Sit in hero pose
  2. Place bolster behind you
  3. Lean back onto bolster
  4. Support head if needed
  5. Extend arms overhead or by sides
  6. Hold 1-2 minutes

Benefits:

Deep hip flexor stretchOpens chestRelaxing
bridge pose yoga hip flexors

7.Bridge Pose

Setu Bandha Sarvangasana

Engages the glutes while gently stretching the hip flexors.

How to practice:

  1. Lie on back, knees bent
  2. Feet hip-width
  3. Press into feet, lift hips
  4. Clasp hands underneath
  5. Keep thighs parallel
  6. Hold 5-10 breaths

Benefits:

Stretches hip flexorsStrengthens glutesOpens chest
camel pose yoga hip flexors

8.Camel Pose

Ustrasana

Deeper backbend that significantly stretches the hip flexors.

How to practice:

  1. Kneel with knees hip-width
  2. Place hands on lower back
  3. Lean back, lift chest
  4. Reach for heels if possible
  5. Keep thighs perpendicular
  6. Hold 5-10 breaths

Benefits:

Deep hip flexor stretchOpens chestImproves posture
dancer pose yoga hip flexors

9.Dancer Pose

Natarajasana

Advanced balancing pose that provides an intense hip flexor stretch.

How to practice:

  1. Stand tall
  2. Bend one knee, grab foot
  3. Reach other arm forward
  4. Press foot into hand, lift leg
  5. Keep hips level
  6. Hold 5 breaths
  7. Switch sides

Benefits:

Deep hip flexor stretchImproves balanceOpens chest
half frog pose yoga hip flexors

10.Half Frog Pose

Ardha Bhekasana

Intense quad and hip flexor stretch done from lying position.

How to practice:

  1. Lie on stomach
  2. Prop up on forearms
  3. Bend one knee, grab foot
  4. Draw heel toward hip
  5. Keep both hips on floor
  6. Press foot into hand
  7. Hold 5-10 breaths
  8. Switch sides

Benefits:

Deep quad stretchStretches hip flexorsPrepares for frog

What Science Says

Research supports yoga for hip flexor health. A 2020 study in the Journal of Bodywork and Movement Therapies found that regular yoga practice significantly improved hip mobility and reduced hip flexor tightness. Participants showed improvements in functional movement and reduced associated back pain. Another study in the International Journal of Yoga Therapy demonstrated that yoga poses targeting the hip flexors were effective for reducing psoas tightness.

Frequently Asked Questions

Hip flexors become tight primarily from prolonged sitting, which keeps them in a shortened position. Other causes include running and cycling without proper stretching, poor posture, and stress which causes us to unconsciously tense these muscles.
Most people notice improvement within 2-4 weeks of consistent stretching. Significant release typically takes 6-8 weeks of regular practice. Remember that daily movement habits (like not sitting too long) are just as important as stretching.
Yes! Tight hip flexors can cause the pelvis to tilt forward, creating excessive curvature in the lower back. This compresses the lumbar vertebrae and can cause significant back pain. Releasing the hip flexors often resolves this type of back pain.
Low lunge (anjaneyasana) is one of the most effective hip flexor stretches. Other excellent options include crescent lunge, warrior I, hero pose, and reclined hero pose. Combine multiple stretches for best results.

Expert Tips for Maximum Results

  • 1Practice 3-4 times per week for optimal results
  • 2Listen to your body - never force a pose
  • 3Use props to modify poses as needed
  • 4Breathe deeply and consistently throughout
Sarah Mitchell E-RYT 500 certified yoga instructor author bio

Written by Sarah Mitchell, E-RYT 500

Sarah is a registered yoga teacher at the highest level with over 15 years of experience. She specializes in therapeutic yoga for pain relief and stress management.

Learn more about Sarah

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