Best Yoga Poses for Tight Hips and Hamstrings (15-minute Sequence)

Our modern lifestyle of sitting at desks all day with limited movement has led to a widespread issue with tight hips and hamstrings.

Your hips and hamstrings are crucial in the easeful movement of your entire body, and when there is excess tension or tightness here, it can significantly impact your daily life.

So, let’s learn the best yoga poses for tight hips and hamstrings to help you regain the mobility you need. Plus, follow along with our 15-minute yoga sequence that you can practice anywhere, anytime.

How Do You Loosen Tight Hips and Hamstrings?

The main reason so many people struggle with tight hips and hamstrings nowadays is due to our highly sedentary lifestyle where we spend most of the day seated in the same position.

Whether at a desk, in the car, or watching TV, you are likely sitting in a position that chronically restricts your range of motion and can tighten your hips and hamstrings over time.

The simplest way to loosen your hips and hamstrings is to get to the root cause! Certainly, many excellent yoga poses and stretches can help, which we will also go through in this article.

But at the same time, it is vital to address what is causing this tension: our chronically sedentary lifestyle.

So, take a moment to brainstorm – how can you add more movement into your day? Maybe you opt for a standing desk or take a walking break after lunch. Another excellent option is to set a timer every hour to stand up from your desk and do a few of the yoga poses below.

No matter how you do it, the most important thing is to be consistent and more conscious of how much time you spend seated.

Can Tight Hamstrings Cause Tight Hips?

We often talk about our muscles as these separate compartments, but the truth is that they are all deeply interconnected! When one area of your body is tight or tense, this can automatically begin to impact other regions of your body as well.

When either your hamstrings or hips become tight, this can also start to tighten the other. When your hip flexors become tighter, this can make it much harder for your glutes and hamstrings to activate, increasing stress on your knees and back, leading to knee or lower back pain. 

Related: Yoga for Hip Flexors (Best Poses & 5-Minute Routine)

The Top 10 Yoga Poses for Tight Hips

Garland Pose (Malasana)

Garland pose is an excellent hip-opening yoga pose designed to help you relax and ground from within.

Twisted Lizard Pose (Parivritta Utthana Pristhasana)

This intense variation of a low lunge targets both your hips and hamstrings at the same time for a deep releasing stretch.

Side Lunge Pose (Skandasana)

This yoga pose stretches your hips and hamstrings while building strength in your core and glutes.

Butterfly Pose (Baddha Konasana)

A classic yoga pose for the hips, butterfly pose is a wonderful relaxing posture. You can try variations with longer holds or moving your knees up and down towards the ground for a more active stretch.

Double Pigeon Pose (Agnistambhasana)

Also known as fire log pose, this yoga posture is an excellent way to stretch out both your hips at the same time.

Happy Baby Pose (Ananda Balasana)

This yoga pose stretches your hips and releases your lower back simultaneously for a joyful full-body stretch.

Supine Spinal Twist Pose (Supta Matsyendrasana)

This yoga pose focuses mainly on the spine but also releases the muscles around your hips for an increased range of motion.

Cow Face Pose (Gomukhasana)

This yoga pose also stretches both hips simultaneously for a profound increase in mobility.

Bridge Pose (Setu Bandhasana)

Bridge pose is an excellent way to add some strengthening to balance out the stretching practices.

Triangle Pose (Trikonasana)

This standing yoga pose actively stretches the hips and lengthens the hamstrings.

Related: Yoga Poses for Tight Hips (Easy 5-Minute Sequence)

The Top 10 Yoga Poses for Tight Hamstrings

Standing Forward Fold Pose (Uttanasana)

Try the rag doll variation of this pose by wrapping your hands around your elbows for a more relaxing hamstring stretch.

Downward-Facing Dog Pose (Adho Mukha Svanasana)

Pressing one heel towards the ground at a time can deepen the stretch in the backs of your legs and release your hamstrings in no time.

Low Lunge Pose (Anjaneyasana)

This grounding hamstring and hip stretch is an excellent way to improve flexibility, and it can also help build strength by moving slightly out of the pose and activating the muscles in your thighs.

Head to Knee Pose (Janu Shirshasana)

By stretching one side at a time, you can deepen the flexibility in your hamstrings and get a more targeted stretch.

Wide-Angle Seated Forward Fold Pose (Upavistha Konasana)

This classic yoga pose for the hamstrings is excellent for range of motion while also grounding your mind.

Pyramid Pose (Parsvottanasana)

This standing pose is a full-body stretch that can release your hamstrings and relieve back pain.

Reclining Hand to Big Toe Pose (Supta Padangusthasana)

Try using a strap in this pose as you begin to ease the pressure on your neck and back and increase your ability to go deeper.

Half Splits Pose (Ardha Hanumanasana)

Make sure to keep your feet flexed in this pose to deepen the stretch in your hamstrings and get a full release in the backs of your legs.

Dancer’s Pose (Natrajasana)

This balancing yoga pose is an excellent way to build both strength and flexibility in your hamstrings at the same time.

Wide-Legged Forward Bend Pose (Prasarita Padotanasana)

This standing forward bend is a fantastic hamstring stretch and a great pose to use throughout the day to increase flexibility and release tight muscles.

Beginner’s Yoga Sequence for Tight Hips and Hamstrings

Now, let’s put these lists of poses together into a simple and smooth sequence that you can practice on your own!

This sequence should take you around 10-15 minutes to complete. Remember to move slowly and focus on your breath in each position.

Try to hold each pose for at least five breaths or longer to get the full benefits – the longer, the better! But be conscious of not pushing past the point of pain to prevent injury. Go slowly as your body begins to loosen, and you will see amazing results over time!

15-Minute Yoga Sequence for Tight Hips and Hamstrings

  1. Child’s Pose (Balasana)
  2. Downward-Facing Dog Pose (Adho Mukha Svanasana)
  3. Low Lunge Pose (Anjaneyasana)
  4. Twisted Lizard Pose (Parivritta Utthana Pristhasana)
  5. Standing Forward Fold Pose (Uttanasasna)
  6. Triangle Pose (Trikonasana)
  7. Dancer’s Pose (Natrajasana)
  8. Garland Pose (Malasana)
  9. Head to Knee Pose (Janu Shirshasana)
  10. Wide-Angle Seated Forward Fold Pose (Upavistha Konasana)
  11. Bridge Pose (Setu Bandhasana)
  12. Happy Baby Pose (Ananda Balasana)
  13. Supine Spinal Twist Pose (Supta Matsyendrasana)
  14. Corpse Pose (Savasana)

Can Yoga Fix Tight Hips and Hamstrings?

Yoga is an excellent practice to loosen your muscles, improve your range of motion, and strengthen your hips and hamstrings.

Tight hips and hamstrings can be uncomfortable, but regular yoga practice using an assortment of the above poses can improve your physical wellbeing and flexibility in no time.

Remember, we want to improve both flexibility and strength to really address the whole problem of tight hips and hamstrings.

Overly stretching one area of the body can actually lead it to become tighter over time.

So, make sure you are loosening other areas of your body besides your hips and hamstrings while also incorporating exercises to strengthen simultaneously.

And don’t forget to relax and have fun!

Yogaanswered.com is reader-supported. Buying through links on our site may earn us an affiliate commission. As an Amazon Associate I earn from qualifying purchases.