Top 7 Yoga Poses For Hip Exercises

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By Rishikul Yogshala

July 15, 2024

The human body is so scientifically and strategically designed but we often tend to forget the beautiful wonder that it is. We sit, stand, walk, dance, and lift things while assuming that the work is done solely by our hands and legs. But it is high time that our unsung heroes get their due recognition. When you think of all the above mentioned activities, you forget that it is mostly made possible because you have healthy and well-functioning hips. Your hips and hip joints are one of the most important parts of your body when it comes to facilitating movement. Not only that but by being the largest joint in the human body, it is a major weight bearing joint. It provides you healthy support to allow you to stand and move without any difficulty. These activities are so easily, almost involuntarily, done by us that we forget what a boon it is to be endowed with such capabilities.

While you should feel thankful and grateful for that, you should also look out for ways to keep your hips strong and healthy always. Nowadays, hip related issues are becoming widespread across all age groups, which is a point of major concern. You can obviously curb the pain by taking medicines but it will not be a solution in the long run. But we do not want you to panic for we have a list of the top 7 yoga poses for hip exercises which will help you open your hips and keep them strong and healthy forever.

Baddha Konasana

  1. Begin by sitting with your legs stretched out in front of you and your pelvis raised by keeping a blanket underneath it.
  2. Bend your knees and pull your heels towards your pelvis. Then bring your soles and press them together.
  3. Grasp your big toe or clasp each hand around the same side of the ankle.
  4. Sit in such a way that your pubis and your tailbone are equidistant. Let the heads of the thigh bones bend towards the floor.
  5. Remain in the pose for 3-4 minutes and then stretch your legs back in their original position.

Ardha Matsyendrasana

  • Begin by sitting with your knees bent and your feet on the floor.
  • Slide your left foot under your right leg and the right foot over the left leg to make it stand on the floor, next to your left hip.
  • Exhale and twist your spine towards the inside of the right thigh. Place your right hand on the floor behind you and the left arm near your right knee. Try to bring your torso and inner thigh together.
  • Twist a little more with every exhalation and lengthen your spine. Stay in the position for half a minute and then repeat the exercise with the other leg, standing.


  • Begin by bending your knees and sitting on your heels. Then slowly draw your knees apart and bring your lower body down towards the floor.
  • Keep your hips in line with your knees and keep moving your knees away from each other.
  • Bring your forearms all the way down to the floor and stretch them on the mat.  Stay in the position for a few seconds and then come back to the sitting position.


  • Start by positioning your feet hip-distance apart. Then lower your body down in a squat position.
  • Extend your arms in front of you to maintain a body balance.
  • Once you’re comfortable in this, you can try bringing your feet closer to one another. Stay in that position for a minute or two and then bring yourself back to the standing position.


  • Start in a normal standing position with your body eased out and back straight.
  • Then bring your right leg forward and bend your knee bringing yourself in a lunge position.
  • Stretch your left leg behind you on the floor and push your hips forward as much as you can. Raise your arms upwards and stretch.
  • Stay in the position for 1-2 minutes and then practice the same steps with the other leg.

Supta Virasana

  • Begin with bringing yourself in the kneeling position.
  • Separate your feet far enough to adjust your hips between them as you sit.  Keep your knees equidistant to the hips.
  • Recline backward by the help of your hands, elbows and then simply place your back on the floor.
  • If it becomes difficult for you then you can opt-out of the asana immediately. But if you need support, you can sit on a block or a blanket. You can also place a block or a blanket to support your upper back, neck or head.


  • Begin by widening your legs and bending forward.
  • Bend your left knee in a way that it brings you into a half squat position and stretches out your right leg on your right side.
  • Keep your hands on the floor to maintain a balance. If you don’t find the need to do that for balance, you can also bring your palms together in front of you.
  • As you exhale, straighten your left knee and carry out all the steps with your right knee.
  • Do this for a few minutes and then bring yourself back to standing position.

These yoga positions will miraculously work on any kind of hip-related problem, pain or injury and will help you keep them strong and intact for a long long time.    Unlock your potential with advanced Yoga techniques, join yoga teacher training in India.

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