Most of us are carrying far more than just our phones, wallets and keys. We carry tension, stress, old worries and sometimes even sadness tucked away in our bodies. Over time, all this starts to show up physically, especially in the hips.

The hips aren’t simply a group of muscles and joints. The hips are also storage units of emotion. Yes, this sounds weird at first, but it’s true. We pack unprocessed emotions, unresolved experiences and mental fatigue into this area of our body. This is how people say that the hips “hold emotion.” If your hips are stiff, weighed down, or even sore without any apparent reason related to exercise, this could very well mean that your hips are holding emotion and are asking to be released.

But don’t worry. Yoga offers us a powerful, gentle way to release all this tension, both physical and emotional. These 10 Hip-Opening Poses aren’t just about being able to bend into a pretzel. They’re about creating space within. Space to move, space to feel, space to breathe and space finally release what no longer serves you.

Ready to give your body the release it deserves? Let’s get into it.

Benefits of Practicing Hip Opening Yoga Poses

Bound Angle Pose (Baddha Konasana)

This pose is a quiet game changer. You simply sit on the mat, bring the soles of your feet together and let your knees drop to the sides.

It’s often the first hip opener many people try and for good reason. It’s gentle but effective. You’ll feel a stretch in your inner thighs and hips and as you settle in, you may even start to feel your thoughts slow down too.

Add a cushion under your hips or blocks under your knees if it feels too intense. There’s no pressure to go deep. Just sit tall, breathe deeply and let your body do the rest.

Pigeon Pose (Eka Pada Rajakapotasana)

This one’s a classic for good reason. If you’ve been sitting for long hours or feeling emotionally stuck, Pigeon Pose offers relief that goes beyond words.

It stretches the hip flexors, outer hips and glutes in a way that few other stretches do. As you lean forward over your bent front leg, you might discover a feeling of tightness and possible danger. It is a potentially painful experience.

Some individuals may actually experience an emotional release when in this position. That is normal. Just ride it out by taking breaths and allowing yourself to relax.

Garland Pose (Malasana)

Think of this as the deep yogi squat your body was born to do. It’s a position many Indians, who are now living away from rural areas, continue to do naturally on a daily basis, but as a byproduct of civilisation, we’ve lost sight of this natural position our bodies are meant to assume.

Malasana is what helps you regain natural movement. Malasana stretches your hips and lower back and tones your legs simultaneously. You perform a prayer position with your hands in front of your chest and use your elbows to push your knees away.

It’s great for digestion, grounding energy and getting out of your own head. If your heels lift off the floor, that’s okay. Use a rolled towel or yoga wedge for support.

Lizard Pose (Utthan Pristhasana)

This is the pose that says, “I’ve had enough of tight hips.” The Lizard Pose hits all the right areas. Your inner thighs, your groin, your hip flexors and your lower back.

Start in a low lunge, bringing both hands inside your front leg. If you find this comfortable, lower your forearms to the mat. Blocks can be used to make this easier.

This one definitely has some intensity, but it’s in the most positive way. You will feel much more open and light after this. It’s almost like the equivalent of a deep tissue massage but from the inside out.

Cow Face Pose (Gomukhasana)

Despite the funny name, this pose is seriously effective for outer hip tightness. If you find that one side of your hip is always tighter than the other, this pose is a good way to equalise things.

You sit down and position your knees on top of each other while folding your legs. This immediately targets your outer hips and glutes because the stretch goes right into that area.

You can also include a forward bend in the release. A block or cushion under the hips may be used as support. There is no hurry in going deep. Simply connect with the breath.

Happy Baby Pose (Ananda Balasana)

This pose is exactly what it sounds like — easy, playful and incredibly comforting. You lie on your back, bend your knees and hold onto the outsides of your feet.

Then you rock from side to side, allowing gravity to open your hips and thighs. This is an ideal pose for the end of the day or when you feel overwhelmed.

It also soothes the nervous system, reduces anxiety and allows childlike joy to enter your body. Allow yourself to smile during this process. That is half the key.

Frog Pose (Bhekasana)

If you’re ready for a deeper stretch, Frog Pose is where you go. It’s not easy at first, but it’s worth it.

You enter on your forearms and knees and then carefully spread your knees apart while keeping your feet in alignment. The stretch for the inner thigh is intense and you can feel your hips opening up.

Start off by holding this position for 30 seconds and gradually increase that time. You will feel as though all those years of pent-up aggression are being flushed out of your body.

Low Lunge (Anjaneyasana)

Low Lunge is a powerful yet accessible hip opener. It stretches the hip flexors and strengthens your legs while opening your chest.

It’s perfect after a long day of sitting or after a workout. You can add a gentle backbend to make it more dynamic or keep it simple with your hands on your knee or on blocks.

It’s about balance, breath and building strength without strain. As you stay in the pose, you might feel your breath deepening and your mind settling. That’s the magic of mindful movement.

Reclined Bound Angle Pose (Supta Baddha Konasana)

If you’re looking for a pose that offers you some rest, this is the one for you. The pose is very relaxing and is also great for rejuvenating the hip joints and the nervous system.

You need to lie on your back with your feet soles touching and your knees falling apart. The use of pillows under your knees and backbone is good to support your body.

Close your eyes, breathe slowly and let your body sink in. This pose is very beneficial before sleep or after a stressful day. It enables you to sleep well while also improving your flexibility.

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Let’s wrap things up with a twist. Literally. This seated spinal twist also treats the hips and glutes very kindly.

This increases the mobility of the spine, assists digestion and also removes toxins from the emotional body. “You’ll feel more balanced and refreshed after just a few breaths in this position.”

But turns in yoga are also symbolic. They mean to move on past and to create space for what will happen in the future. And honestly, who doesn’t need this?

The Mind-Body Connection of Hip Openers

Here’s the thing. These postures not only stretch the muscle tissue, but they also help to process the emotional baggage that can have been sitting stagnant in the body for weeks, months, maybe even years.

The hips are linked to the sacral energy centre. It is associated with relationships, creativity and emotions. When this energy centre gets hindered, it could lead to things like mood changes, creative blocks, or even a lack of energy.

But as you start to open your hips, things shift. You might find yourself breathing easier. You might cry for no reason during practice. You might even laugh unexpectedly. That’s all part of emotional release.

It’s not about being perfect. It’s about being honest with yourself and letting your body guide the way.

Take the Next Step with India Yoga School

Now, if you’re ready to go deeper into your practice ,  not just the poses, but the full experience of yoga, join India Yoga School.

They provide carefully crafted programming that encompasses much more than simply flexibility and fitness. With qualified instructors, traditional teaching methods and a holistic approach, this is where the true transformation begins. 

Whether it is your introduction to yoga or an expansion of your personal practice, India Yoga School provides you with the tools. 

Visit India Yoga School and take that first step toward unlocking your body, calming your mind and healing from within.

Let your hips open. Let your breath deepen. Let life move through you again. You deserve that kind of freedom.