10min
Mobility
Floor Yoga for Back and Hips
A floor-based practice with Bird Dog, gentle backbends, Bridge and a reclined leg stretch.
Beginner · 12 poses
Open the hips gently
Yoga for tight hips
Hip openers for long days of sitting, running or cycling, from lunges to restful floor poses.
The hips have many muscles that can feel tight after sitting, running or cycling. A balanced hip practice works the front of the hips (hip flexors), the outer hips and the inner thighs, rather than just one direction.
Combine an active stretch such as a low lunge with quieter, supported shapes on the floor. Move slowly into each one and use cushions or blocks so the body can relax.
Tips for practice
- Pad the back knee in lunges.
- Sit on a cushion in seated poses so the pelvis can tilt forwards.
- Move in and out of shapes slowly; avoid bouncing.
- Protect the knees: if you feel knee pain, back out of the pose.
Practise safely
Hip or groin pain that is sharp, clicking or persistent should be assessed by a health professional before you stretch it.
Guided practices
20min
Mobility
Floor Yoga for Back and Hips
A twenty-minute floor sequence with Bird Dog, Extended Puppy and repeated backbends, followed by a quiet finish.
Beginner · 16 poses
15min
Relaxation
Yin: Stillness on the Floor
Settle into Bound Angle, a supported fold and gentle twists, without rushing between them.
Beginner · 11 poses
Poses to know
Low Lunge
Anjaneyasana
Bound Angle Pose
Baddha Konasana
Garland Pose
Malasana
Standing Figure Four
Eka Pada Utkatasana
Reclined Twist
Supta Matsyendrasana
Seated Wide Angle
Upavistha Konasana
Questions people ask
Why do my hips feel so tight?
Long periods of sitting, repetitive sports such as running and cycling, and simply not moving the hips through their full range can all leave them feeling tight.
What is the best yoga pose for tight hips?
There is no single best pose. A low lunge for the front of the hips, a figure-four stretch for the outer hips and butterfly for the inner thighs together make a balanced routine.