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I’m a yoga instructor who had hip surgery—these six poses made me mobile again and they can help anyone release tension in the hips
Tight hip flexors are often the result of underuse, overuse, stress or injury—and can make everyday movement uncomfortable. They’re made up of five primary muscles, stretching from the spine to the knee, which help the hip to flex.
These muscles like to remain lengthened but when we sit for long periods, or partake in activities that repetitively flex the hip—like running, biking, climbing stairs and kicking—those muscles tighten. Over time, this can limit our range of motion.
As a yoga teacher who recently underwent hip surgery, I’ve spent months using my practice to work through scar tissue and regain mobility. The process has reminded me just how essential healthy hip flexors are for both functional movement and overall wellbeing.
And it goes beyond just physical tightness, our hips also store emotion. The iliopsoas, one of the primary hip flexors, is made up of muscles including the psoas, often called the body’s fight or flight muscle due to its connection to the parasympathetic nervous system and the body’s response to stress and trauma.
This makes it even more important to manage the tightness, and that’s why I’m sharing the six yoga poses that have helped me the most.
So whether you’re recovering from surgery, logging hours at a desk, training for a race, or navigating emotional challenges, these movements can help you release tension and reconnect with your body.
Grab your yoga mat and follow the steps below to get started.
1. Child’s pose to upward-facing dog
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- Get on your hands and knees with your knees hip-width apart and your wrists underneath your shoulders.
- On an exhale, push your hips back toward your heels.
- On an inhale, move your hips forward and towards the floor, lift your chest, and engage your inner thighs, glutes and core to lift your knees off the floor.
- Following the rhythm of your breath, transition between the two poses five times.
2. Low lunge with foot grab
(Image credit: Carly Newburg / Future)
- From kneeling, step your right foot forward so your right knee is above your right ankle.
- Press firmly through your right foot to engage the muscles in your leg and prevent your knee from turning in.
- Keeping your chest facing forward, rest your right hand on your right knee or thigh, and reach back to take hold of your left foot with your left hand.
- Hold for three to five breaths, gently come out of the pose, then repeat on the other side.
3. High lunge
(Image credit: Carly Newburg / Future)
- Stand with your feet hip-width apart at the top of your mat.
- Take a big step back with your left foot, keeping your left heel lifted and all 10 toes facing forward.
- Bend your right knee, keeping your knee aligned with your ankle, and your left leg straight.
- Press firmly through your front foot to prevent the knee from turning in.
- If your balance is steady, reach your arms overhead and soften your shoulders.
- Hold this position for three to five breaths, then repeat on the other side.
4. Extended side angle
(Image credit: Carly Newburg / Future)
- Stand with your feet hip-width apart at the top of your mat.
- Take a big step back with your left foot and turn it so your left foot points to the left side.
- Bend your right knee, keeping the knee and right ankle aligned, and keep your left leg straight.
- Place your right forearm on your right thigh and stretch your left arm overhead with the palm facing down.
- Reach your fingertips as far forward as you can, shifting your gaze up past your left biceps.
- Focus on lifting your chest toward the ceiling and keeping the edge of your back foot grounded.
- Stay here for three to five breaths, then repeat on the other side.
Tip: To take the pose a step further, place your fingertips of your right hand on the floor or on a block on the inside of your right foot. To make it easier, set your left knee down with the lower part of your leg angled behind you for support.
5. Bridge pose
(Image credit: Carly Newburg / Future)
- Lie on your back with your knees bent, feet flat on the floor hip-width apart and your ankles directly under your knees.
- Place your arms beside you with the palms facing down.
- On an exhale, press firmly through your feet and lift your hips—focus on engaging your inner thighs and gluteal muscles.
- Press through your upper arms, keeping your neck and spine lengthened.
- Stay here for three to five breaths, and slowly lower when you’re ready.
Tip: To create even more opening through the front of your body, bring your shoulders underneath you even more and interlace your fingers. Set your hands on your mat, keep your arms straight, and reach your knuckles toward your heels.
(Image credit: Carly Newburg / Future)
6. Wind relieving pose with elevated hips
(Image credit: Carly Newburg / Future)
- Lie on your back with your knees bent, feet flat on the floor hip-width apart and your ankles directly under your knees.
- Place a yoga block, cushion or rolled-up blanket underneath your sacrum (lower back bone) and relax your hips down in a supported bridge pose.
- Extend your left leg and bring your right knee toward your right armpit (or a little wider) with your right hand.
- Extend your left arm behind you with the back of the hand resting on the floor. You should feel the stretch in your left hip flexor.
- Stay for three to five breaths, then repeat on the other side.
