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A woman does a thread-the-needle stretch on the floor to help reduce hip pain.

5 Yoga Poses for Hip Pain Relief

When it comes to mild pain relief, yoga is one of the best activities you can do to alleviate and prevent it. Yoga is gentle on the body. It helps improve flexibility and tension, easing any discomforts that may happen due to chronic conditions or simply sitting all day long at a desk.

And we’ve got the perfect pain relief yoga flow to combat sore and tight hips. For each of these five poses, ensure you hold them for at least five breaths (or 20-30 seconds). If it feels good, hold them for a little longer or up to two minutes.

Now, let’s get down with a little yoga for chronic pain relief, and help you feel a little better.

5 Yoga Poses for Hip Pain

Hip pain is frequently described as a dull ache, soreness, or tightness. And there are various reasons why it can happen. One of the most common reasons is from sitting too long without enough counter-stretching or movement. Other reasons include arthritis, a pulled muscle, or another chronic pain condition.

So, let’s work toward relieving this mild pain and prevent it from getting worse!

1. Low Lunge Stretch

The low lunge opens up the thighs, groin, and chest. It’s also a great pose to reinforce proper posture (and relieve the tightness that ensues after sitting or standing with poor posture).

Typically, this pose begins in a downward-facing dog. However, you can also begin simply by following the instructions below.

A woman does a low lunge on a beach.

Here’s how to do this pose:

  • Begin in a low lunge.
  • Your left knee should sit on the ground under your left hip, and your right knee should be bent in front of you with your right foot on the ground.
  • Lean your weight forward to a comfortable spot.
  • You should already feel a gentle stretch through the front of your hip and thigh here.
  • If it feels good, extend your arms high to the sky and gently lean back.
  • Hold here for at least 5 breaths.

You might also like: 5 Simple Stretches to Reduce Hip Pain

2. Supported Glute Bridge

The glute bridge is typically a strengthening exercise, engaging your core and glutes. However, the support glute bridge post can offer a nice stretch for the hips, especially if they’ve been bent at 90 degrees most of the day.

A woman does a glute bridge.

Here’s how to do this pain relief yoga pose:

  • Begin lying face-up on your yoga mat.
  • Bend your knees and plant your feet on the mat.
  • Grab a block and gently lift your hips and buttocks off the ground.
  • Place the block just under your low back (it should feel good to rest on).
  • Grab another block and place it between your knees, gently squeezing it.
  • Hold here for 5 breaths.

3. Reclined Figure-Four

Tight glutes have a lot to do with hip pain.

In fact, tight glutes can pull on the pelvis and other structures, leading to tension and imbalances. Yet, performing the reclined figure-four can relieve the glutes, as well as the small piriformis muscles in your buttocks (and near the hips).

A woman does a reclined eye of the needle pose on her bed.

Here’s how to do it:

  • Lie on your back on your yoga mat.
  • Bend both your knees planting your feet flat on the ground.
  • Cross your right ankle across your left knee.
  • Using both hands, gently pull your leg thigh toward you.
  • Some individuals may find they get a stretch without needing to pull (this is okay, and you can actually stay here if you so choose!).
  • Hold for a minimum of 5 breaths before switching sides.

Read this next: 7 Daily Core Moves to Eliminate Lower Back Pain

4. Reclined Cobbler’s Pose

This stretch works wonders for the hips and groin. It’s actually one I do fairly regularly since I find after sitting for work, my hip and pelvis area always needs a little love (plus, this often means I sleep better!).

A woman lays back on a yoga mat in cobblers pose.

Here’s how to do it:

  • Lie face up on your yoga mat.
  • Bend your knees out to the sides and bring your feet together. Your legs should create a diamond shape here.
  • Try to bring your feet about a foot away from your groin.
  • If you need support, place a block or pillow under each knee.
  • Hold here for 5 breaths.
  • You should feel a nice stretch through the inner groin and hip area. And if you want to add a little more, extend your arms out to the side to give your chest a nice stretch at the same time.

5. Pigeon Pose

Next up, we have the pigeon pose. I find this is a love-hate pose for many. You either love it, or you hate it. Usually, if you hate on this pose, it means you definitely need to give your hips some more attention.

Typically, the struggle comes down to getting into this one. Yet, with practice and patience, you can get there.

The pigeon pose is another one that opens the hips right up. I find it’s perfect for elongating those hip flexor muscles on the front of the thighs and pelvis.

A woman in pigeon pose.

Here’s how you do it:

  • Start in a low lunge.
  • Gently bend your front knee outward to rest on the ground while bringing your calf straight across in front of you.
  • Extend your back leg all the way back (allowing your thigh, if possible, to rest on the ground and also ensuring your leg is straight).
  • From here, you can either sit up tall or come down to your forearms (or the ground) and rest here. Experiment a bit and do what feels good for you and your body.
  • Hold for 5 breaths, then switch sides.

For the Best Results…

Try to do this pain relief yoga sequence each day or every other day. When you do them, it may be best to perform them before you begin work and at the end of your workday. This can prevent and relieve aches and pains in the hips.

Not sure if it will work for you?

Give it a try for about a week and see how you feel. Write down your progress. Your body needs love, especially if you’re working a sedentary job. Give your body what it needs, and it will do the same for you.

Related article: The Top 5 Tips You Need for Dealing With Knee Pain

Krista Bugden

Krista Bugden

"Believing in yourself is really half the battle," says Krista. Anything is possible and you really can achieve anything you set your mind to, is her motto. Physiotherapist, Piano player, skydiver, yogi, adventure traveler and energetic force of positivity, Krista is herself a (delightful) force to be reckoned with! As... Read More

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