A yoga and fitness instructor says that hip immobility is a common problem—here's how to fix it

Improve your hip mobility with three gentle poses

woman wearing a white tshirt and leggings sitting on the floor on a green yoga mat in butterfly pose, facing the camera with eyes closed. there's a kitchen behind her.
(Image credit: Getty Images)
Jump to category:
Lou Mudge's avatar
By
published
in Features

Modern lifestyles mean that we sit a lot more than we used to, thanks to the invention of laptops, cars and television. But all this sitting can lead to stiff, immobile hips.

Yoga and fitness instructor Reena Vokoun, founder of Passion Fit, explains that this lack of mobility doesn’t just impact your hips, but can cause knock-on effects elsewhere in the body.

“According to the American Council on Exercise, when you lack mobility in your hips, you end up overcompensating through other parts of your body, which leads to undue stress,” says Vokoun.

Thankfully, you don’t need daily trips to the gym to improve your mobility. Easy yoga poses can help instead, says Vokoun.

“Doing yoga two to three times per week can have a positive impact on hip mobility,” she says.

The following three poses are ones Vokoun regularly teaches in her yoga classes for healthier hips.

“They are fun, challenging and effective for all levels.”

Warrior II

woman in black vest and leggings performing a warrior two pose facing the camera on a red mat in a studio setting. there's a mirror behind her and a rack of weights on the side.

(Image credit: Reena Vokoun)

Hold: 5 breaths per side

  • Stand feet together, arms out to the sides at shoulder height.
  • Step one foot back into a lunge, bending your front knee and turning your back foot slightly outwards.
  • Keeping your arms parallel to the floor and hips facing forward, extend one arm over your front leg, the other arm back.
  • Turn your head to look past your front hand.
  • Engage your core and hold for five breaths, focusing on the sensations through your hips.
  • Return to the starting position and repeat on the other side.

Butterfly

woman in black vest and leggings performing a butterfly pose facing the camera on a red mat in a studio setting.

(Image credit: Reena Vokoun)

Hold: 5 breaths

  • Sit with your knees bent and soles of your feet together, hands holding your feet or ankles.
  • Use your elbows to press your knees toward the floor. Or flap your knees up and down as far as your mobility allows.
  • Maintain a tall spine, engaging your core and hold for five breaths.

Pigeon

woman in black vest and leggings performing a pigeon pose sideways to the camera on a red mat in a studio setting. there's a mirror behind her on one side and a rack of weights on the other.

(Image credit: Reena Vokoun)

Hold: 5 breaths per side

  • From a high-plank position or downward facing dog, bring one knee forward in between your hands.
  • Lower your front knee, shin and back leg to the floor.
  • Adjust the angle of your front leg and foot for your hip mobility and comfort.
  • Hold for five breaths, feeling the sensations in your hips.
  • Return to your starting position, and repeat on the other side.
Lou Mudge
Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.


Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health. 

You must confirm your public display name before commenting

Please logout and then login again, you will then be prompted to enter your display name.