Effective Yoga Poses to Open and Strengthen Narrow Hips



At  thepinklotusacademia.com, we are dedicated to providing you with the most comprehensive and effective yoga resources. In this article, we will delve into the topic of narrow hips and present you with a range of yoga poses specifically designed to open and strengthen the hips. Whether you are a beginner or an experienced yogi, these poses will help you improve flexibility, release tension, and promote overall well-being.

Understanding Narrow Hips

Narrow hips refer to a physical condition characterized by limited mobility and flexibility in the hip area. This can be caused by a variety of factors, such as genetics, sedentary lifestyles, or tight muscles. Fortunately, incorporating specific yoga poses into your routine can help address these issues and bring balance to your hip joints.

1. Hip-Opening Pose: Bound Angle Pose (Baddha Konasana)

Bound Angle Pose, also known as Baddha Konasana, is an excellent pose for opening the hips. To practice this pose:

  1. Sit on the mat with your legs extended.
  2. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
  3. Hold onto your ankles or feet and gently press your elbows against your inner thighs.
  4. Lengthen your spine and breathe deeply, allowing your hips to relax and open.

This pose helps stretch the inner thighs, groin, and hip muscles, promoting flexibility and alleviating tightness in the hips.

2. Hip-Strengthening Pose: Warrior II (Virabhadrasana II)

Warrior II, or Virabhadrasana II, is a powerful pose that not only strengthens the hips but also engages the entire lower body. To practice this pose:

  1. Stand with your feet wide apart, extending your arms parallel to the floor.
  2. Turn your right foot out to the side and bend your right knee, aligning it with your ankle.
  3. Keep your left leg straight and strong, pressing the outer edge of your left foot into the ground.
  4. Gaze over your right hand and hold this pose for several breaths before switching sides.

Warrior II helps build stability and strength in the hip muscles while improving overall posture and balance.

3. Hip-Opening Pose: Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose

Pigeon Pose, or Eka Pada Rajakapotasana, is an advanced pose that targets the hip flexors and deep gluteal muscles. Here’s how to practice this pose:

  1. Begin in a tabletop position with your hands and knees on the mat.
  2. Slide your right knee forward, placing it behind your right wrist. Your right foot should be close to your left hip.
  3. Extend your left leg straight back, keeping the top of your foot on the mat.
  4. Slowly lower your upper body down, resting your forearms on the mat or using blocks for support.
  5. Breathe deeply and allow your hips to relax and open.

Pigeon Pose is beneficial for releasing tension in the hips, improving flexibility, and increasing blood flow to the area.

4. Hip-Strengthening Pose: Bridge Pose (Setu Bandhasana)

Bridge Pose, or Setu Bandhasana, is an effective pose for strengthening the hips and lower back. Follow these steps to practice this pose:

  1. Lie on your back with your knees bent and your feet hip-width apart, flat on the mat.
  2. Press your feet into the ground and lift your hips, allowing your chest to rise.
  3. Interlace your fingers beneath your body and squeeze your shoulder blades together.
  4. Stay in this pose for several breaths, focusing on engaging your glutes and core.

Bridge Pose helps activate the hip muscles, improves spinal alignment, and enhances overall stability in the hip area.


By incorporating these yoga poses into your regular practice, you can effectively address narrow hips and experience increased flexibility, strength, and balance. Remember to listen to your body and work within your comfort zone, gradually deepening the poses over time. Consistency and patience are key to reaping the benefits of these hip-opening and hip-strengthening yoga poses. Embrace the journey of self-discovery and enjoy the positive transformations that yoga can bring to your life.

Remember to consult with a qualified yoga instructor or healthcare professional before starting any new exercise regimen, especially if you have pre-existing conditions or injuries.

“Yoga is the journey of the self, through the self, to the self.” – The Bhagavad Gita

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Faculty: Kaavita Das

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Yoga Stretching Illustration