Here are the four yoga poses recommended by a yoga teacher to help open tight hips and build hip strength as you age, along with clear instructions and helpful tips:
1. Low Lunge
Targets hip flexors and thigh stretch.
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Begin in a tabletop position. Step your right foot forward between your hands, aligning your knee over the ankle.
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Slide your left knee back until you feel a gentle stretch in your left hip. Keep your core engaged, chest lifted, and shoulders relaxed.
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Hold for 5–8 deep breaths. Repeat on the other side.
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Modifications: Use a folded blanket under the back knee for cushioning or yoga blocks under your hands for support. Fit&Well
2. Figure-Four Stretch
Releases the outer hips and glutes gently.
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Lie on your back with knees bent, feet flat on the floor. Cross your right ankle over your left thigh above the knee, keeping the right foot flexed.
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Stay here or thread your right arm through the space and clasp hands behind your left thigh to deepen the stretch.
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Hold for 5–8 breaths, then switch sides.
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Modifications: Use a strap if reaching your thigh is challenging, or place the bottom foot on a block for extra support. Fit&Well
3. Squat (Malasana or Yogi Squat)
Opens hips, releases lower back and sacrum.
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Stand with feet slightly wider than hip-width, toes turned outward.
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Squat down, keeping your heels on the ground (or on blocks if needed). Bring your palms together at your chest and press elbows into your inner knees to open the hips. Maintain a lifted chest and a straight spine with engaged core. PreventionFit&Well
4. Happy Baby
Gently opens hips and inner thighs, and soothes the lower back.
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Lie on your back and bring your knees toward your chest.
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Hook your elbows inside your inner knees and reach for the outside edges of your feet (or hold behind the knees if that's easier).
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Draw your knees wide toward the armpits, soles of the feet pointing toward the ceiling. Breathe deeply and consider gently swaying side to side. Prevention+1
Practice Tips
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Frequency: Try this sequence daily, even for just a few minutes. You may notice improvements in flexibility, strength, and comfort by the end of the week. Fit&Well
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Mindfulness: Move slowly, breathe deeply, and listen to your body. Discontinue any pose that causes pain.
Together, these four poses form a simple and effective routine to counteract hip tightness, support hip strength, and enhance mobility—especially beneficial as we grow older.