8 Yoga Poses Expert Swears By Help Unlock Tight Hips And Improve Mobility

Your hips/glutes are involved in nearly every movement you do. From walking and climbing the stairs to squating, balancing, running, and even sitting upright — the muscles surrounding the hips are constantly working to stabilize the body. Unlike muscles such as biceps or chest that activate during specific exercises only — the hips and core are the muscle group that are engaged throughout the day to support posture, movement and body balance.

That is also why tight hips can become such a common problem.

Due to long hours of sitting, poor posture, heavy training, lack of stretching, and repetitive movement patterns — these can make your hips stiff and restricted. Over time, these tight hips may contribute to lower back pain, reduced mobility, poor posture, and even limitations during workouts or sports performance.

According to word-renowned yoga instructor Adriene Mishler — Simple yoga-based mobility movements can help to release tension in the hips and improve flexibility in the glutes. In a recent session, Adriene published a video on her YouTube Channel, Yoga With Adriene — where she demonstrated eight beginner-friendly yoga poses that help to release tension from tight hips and improve mobility.

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8 Yoga Poses Adriene recommends for tight hips

1. Cat-Cow

Adriene says, this classic yoga movement helps to mobilise the spine and pelvis while gently warming up the hips.

To do it:

1. First of all, place a yoga mat on the floor.
2. Get on the mat on all four limbs – your knees and palms.
3. Relax your body.
4. Inhale, Arch your back, and lift your chest up – Cow Pose
5. Exhale, round your spine, and tuck your pelvis – Cat Pose
6. Hold each position for up to 10 seconds.

2. Child’s Pose

The child’s pose helps to stretch your hips, lower back, and inner thighs, relaxing them.

To do it:

1. Kneel on the yoga mat, with heels in straight position.
2. Bend your upper body down
3. Extend your arms straight forward.
4. Lower your chest towards the ground.
5. Hold position for up to 10 seconds.

3. Low Lunge

Adreine adds that – doing the low lunge pose targets and stretches the hip flexors, which often become tight from prolonged sitting.

To do it:

1. Start with standing straight on the mat with arms to your sides.
2. Bring one foot forward, and get into a lunge position – feet should be flat on the ground.
3. Now lower the opposite knee to the floor.
4. Gently shift your hips forward, targeting the hip flexors.
5. Stretch and hold this position for 10 seconds
6. Repeat the same with other side.

4. 90-90 Stretch

Adriene says that the 90-90 stretch pose helps to improve both the internal and external hip rotation.

To do it:

1. Sit on the yoga mat with both legs forward.
2. Now bend both knees at 90 degrees to any of the side (left or right).
3. Keep one leg in front and other sideways.
4. Keep the chest in an upright position.
5. Lean forward slightly and hold this position for 10 seconds.
6. Repeat the same with other side.

5. Figure 4 Stretch

This movement stretches the glutes and outer hips.

To do it:

1. On the mat, lie on your back.
2. Lift one of the legs up, and bend the knee at 90 degrees.
3. Bring other leg’s ankle over the knee of the first leg.
4. Gently pull the supporting leg toward your chest.
5. Hold this position for up to 10 seconds.
6. Repeat with other side.

6. Knees-to-Chest Stretch

Adriene highlights that this pose helps release tension in the lower back and hips.

To do it:

1. Lie on your back on the yoga mat.
2. Bring both legs towards your chest by your knees.
3. Hug the knees closely.
4. And focus on stretching your hips.
5. Hold this position for up to 10 seconds.

7. Reclined Bound Angle Pose

This pose opens up the inner thighs and hips without excessive strain.

To do it:

1. Lie on your back on the floor.
2. Bring both heels close to the hips, and your knees outwards.
3. Hold this position, and let the inner thigh stretch outwards naturally.

8. Supine Spinal Twist

At last, Adriene points out that doing the supine twist pose helps to improve spinal and hip mobility.

To do it:

1. Lie on the mat and relax your body.
2. Bring one knee across the body.
3. Rotate it gently while keeping the shoulders grounded.
4. Hold the position for up to 10 to 15 seconds – focus on stretching your hips.
5. Repeat the same with other side.

Final Verdict From Adriene

Adriene highlights the importance of stretching your hips with these eight yoga poses. She says — these poses may look simple, but with consistent practise — they can surely make a noticeable difference in hip mobility, body posture, and overall movement quality.

Editor’s Note: This content is for informational and educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult your physician or a qualified personal trainer before starting any workout or nutrition program.