6 Best Yoga Poses For Hip Flexibility

by | Mar 6, 2016 | 14 day challenge, hip openers, yoga, yoga with kassandra

  1. Home
  2.  » 
  3. 14 day challenge
  4.  » 6 Best Yoga Poses For Hip Flexibility


In my experience as a yoga teacher, the number one complaint I hear from students is that they have tight, inflexible hips! Pictured above are my all-time favorite hip opening poses. These 6 poses have completely transformed my lower body and my posture. Here’s the breakdown:
1. Low Lunge
Low lunge is the only thing that I do every single day without fail. I used to have a sway back due to weak abdominals and tight hip flexors. Integrating low lunges into my daily practice has improved my posture and freed up my hips in the best possible way! When getting into the post make sure you don’t let your knee go too far past the ankle and avoid dumping into the lower back. Try lifting out of the lower back and lift up through the chest. Hold for at least 10 breaths to get the maximum benefit.
2. Lizard (variation)
The best way to target the outer hip! Keep both hands to the inside of the front leg. Externally rotate the hip and keep your foot flexed as your press the knee towards the edge of the mat. The knee should roughly be bent at a ninety degree angle as you press your hips forward and down. If the flexibility is there, you can always lower down onto a block or your forearms. Feel free to hold this pose for a few minutes.
3. Lizard with Quad Stretch
From your lizard pose, reach back and catch a hold of the back foot. Use a strap if you’re unable to reach for it. Instead of lifting your hips towards the heel, try to pull your heel down towards you and keep your hips lowering down to the floor. This is my favorite way to stretch the quads and hip flexors which can get extremely tight! Hold for at least 10 breaths.
4. Pigeon Pose
The holy grail of hip openers! What would a yoga class be without pigeon pose? It targets the hip and glute in all the right ways. If you’re bringing your right knee behind the right wrist, focus on lengthening the left leg back. Prop yourself up on a block if your hips are hovering off the ground. Fold forward without leaning on one side more than the other. This is a wonderful pose to stay in for a few minutes on each side.
5. Square Pose
Also called double pigeon, this is an awesome pose to do if you want to kick pigeon up a notch. It’s fairly simple, stack angle over knee and knee over ankle. If your hips are tight the knees might not be as low enough to the floor for the pose to be comfortable. If that’s the case, feel free to prop yourself up on some blocks to elevate the hips. You can hold this pose by sitting up or you can fold forward to go deeper. Feel free to hold for a few minute and take deep breaths.

6. Knee Pile
Similar to square pose, in this seated posture you’re trying to stack one knee right over the other. Keep  the ankles close towards the hips and you can either stay seated or fold forward to go deeper. This is a great pose to stay in for a few minutes.
If you’re looking for more ways to open up your hips, check out my 14-Day Yin & Yang Yoga Challenge, there’s tons of good sequences for flexibility in there 🙂

Thanks for watching, please remember to subscribe!

☮ Website: http://www.yogawithkassandra.com
☮ Facebook: https://www.facebook.com/kryoga
☮ Instagram: https://www.instagram.com/yoga_with_kassandra

Yoga with Kassandra – Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.


Welcome to my blog, where I share with you with my passion for yoga and wellness. This is a collection of classes, pose tutorials, personal blog entries, delicious recipes, fashion and lifestyle. For full length yoga classes, visit my website at www.yogawithkassandra.com ,  click here →




7 Warm Up Stretches Pre Ride (or Run)

7 Warm Up Stretches Pre Ride (or Run)

I have been horseback riding more days than not over the last couple years, and man does it leave the body stiff and sore. To counter that I have added this set of stretches into my routine every day before I head to the barn. It is a short sequence that warms up the...

Posture Correction Tips for Pelvic Tilt

I personally have struggled with lordosis my whole life. I still have it, but the key to dealing with it is awareness. So that no matter what you're doing you do it with integrity so as to not make it worse. These poses will help to strengthen your abs and glutes, as...

Yin for Every Chakra (plus Affirmations)

Yin for Every Chakra (plus Affirmations)

The following sequence will take you through the chakras from root to crown with a yin pose for each one. This practice will help you dive deeper and make meaningful changes in your life. Paired with each pose (and side) is an Affirmation pulled from my I Radiate Joy...