Find Relief: 7 Poses in Yoga for Hip Pain

To be honest, I’ve never experienced hip pain, but I vividly remember my mother suffering from this stubborn pain—a nagging ache that persists no matter what you do.

And, I’m not going to claim that my mother tried yoga and felt better, I’ll just share (based on my experience with our students) why you might want to consider yoga (if you are not practicing it already) to ease up some of that pain, improve mobility, and feel more comfortable, happy, and free in your body.

Without further ado, here are some of the best yoga poses you can start practicing today to help relieve that discomfort and feel better.

Remember, always choose the poses you feel most comfortable with (whether from this article or any other source). Be yourself, and most importantly, have fun.

How Can Yoga Help With Your Hip Pain?

Yoga can help you with both, physical and mental for hip pain. Here’s how it helps:

• Targeted Stretching: Poses like the butterfly pose and low lunge (pictures below) gently stretch the hip flexors, glutes, and surrounding muscles, reducing tightness and improving flexibility.
• Tension Release: Regular practice helps loosen stiff muscles and alleviate discomfort caused by sedentary habits or overuse during physical activities.
• Better Posture: Yoga encourages proper alignment, reducing muscle imbalances caused by poor sitting or standing habits.
• Pressure Relief: Simple poses like the mountain pose (also, picture below) promote even weight distribution, easing the strain on the hip joints and supporting mobility.

7 Yoga Poses for Hip Pain Positions

If you’re dealing with hip pain from sitting, walking, or exercising, yoga can help release tension and improve flexibility. 

These 7 poses target the hips and are explained in detail so that even beginners can understand them.

Again, Remember, always pick the pose that you’re comfortable with,

1. The Legs Up the Wall Pose

Pose Instructions:

1. Sit with one side of your body close to a wall, about 3 inches away.
2. Swing your legs up the wall and gently lower your back to the floor.
3. Adjust your position so that your legs rest vertically against the wall and your hips are as close to the wall as comfortable.
4. Keep your arms relaxed by your sides or place your hands on your belly.
5. Close your eyes, breathe slowly, and relax.
6. Stay in this pose for 5 to 10 minutes, breathing deeply.
7. To come out of the pose, bend your knees and slowly roll to one side.

2. The Sitting Half Spinal Twist Pose

How to do this Pose:

1. Sit on the floor with your legs extended in front of you.
2. Bend your right knee and place your right foot near your left hip.
3. Cross your left leg over the right knee, placing your left foot on the outside of your right knee.
4. Keep your back straight, and place your right hand on your left foot, and your left hand behind you for support.
5. Twist your torso to the left, without forcing the range of motion. Keep the neck neutral.
6. Hold this position and continue breathing gently in and out.
7. Return to the beginning position slowly, then repeat the twist on the opposite side.

3. The Low Lunge Pose

How to easily perfect this Pose:

1. Start in a standing position, and step your right foot forward into a lunge, keeping your left knee on the ground directly under the hip.
2. Make sure that the right knee is exactly over the ankle.
3. Extend your arms overhead, reaching towards the ceiling as you lift your chest.
4. Inhale deeply, and as you exhale, draw the pubic bone up towards the nose to deepen the pose without leaning forward.
5. Hold for a few breaths, then switch sides.

4. The Ballet Sit Pose

How to Master this Pose:

1. Sit with your legs extended in front of you.
2. Bend your right leg and let the hip fall open into external rotation.
3. Bring your left leg back behind you, bending the knee and internally rotating at that hip.
4. Bring your hands to land behind you, reclining into this stretch.
5. Hold for 30 seconds and rock the knees up and over to the left.
6. You can also rock gently from side to side, mobilizing the hips into internal and external rotation.

5. The Warrior Pose

How to do the Pose:

1. Stand with your feet wide apart, about 3 feet.
2. Rotate your left foot slightly inward and your right foot out to whatever position feels comfortable in the right hip.
3. With your palms facing down, raise your arms parallel to the floor.
4. Bend your right knee so that it is directly over your ankle as you release the breath. Maintain a straight left leg.
5. Hold this pose for a few breaths, feeling the stretch in your hips, thighs, and chest.
6. Straighten your right leg, lower your arms, and repeat on the other side.

6. The Butterfly Pose

Step by Step Instructions:

1. Place your legs out in front of you while sitting on the floor.
2. As you bring your feet together, let your knees drop to the sides.
3. Hold your feet or ankles with both hands.
4. Sit up straight, stretching through the top of your head, and keep your shoulder blades firm.
5. Breathe in deeply, and as you exhale, gently press your knees toward the ground without forcing them.
6. Hold this position for one minute, breathing deeply.
7. Take a short break, then repeat the pose five times.

7. Happy Baby Pose

How to do this Pose:

1. Lie on your back with your legs extended.
2. Bend your knees, bringing them toward your chest.
3. Reach your hands up and grab the insides of your feet or your big toes.
4. Gently pull your knees toward the floor on either side of your torso.
5. Keep your tailbone pressed into the mat and your chin tucked slightly to lengthen your spine.
6. While holding your feet, rock gently from side to side.
7. Hold the pose for one minute, breathing deeply, and repeat five times.

We Offer Unique Yoga Classes

Lyt Yoga is for everyone—every shape, age, gender, race, belief, and background. No matter who you are or where you’re from, you’ll always be welcome in our amazing community.

When you join our Live Yoga virtual sessions, you’ll feel the warmth and care that flows even through the screen. It’s not just about showing up; it’s about feeling at home while doing something good for your body and mind.

Our Yoga Method focuses on functional movement patterns that gently correct imbalances, including those that cause hip pain. This means your practice doesn’t just feel good in the moment—it sets you up for lasting comfort and ease in your daily life.If you’re ready to move freely and truly enjoy your yoga practice, come join us.