Are low lunges not helping release tension in your hips? A yoga instructor wants you to try these four poses instead

Yoga instructor Imogen Smith has noticed a common issue that many of her clients complain about: tight hips.

And she’s not surprised by how widespread the issue is, because the causes of tension around the hips are plentiful, though for most people it’s the hours they spend at their desks.

“Long periods of sitting keep your hips in flexion (a shortened position), especially the hip flexors,” says Smith. “Weak or underactive glutes [your buttock muscles] mean that your hips or even hamstrings can tighten to compensate.

“We also hold a lot of tension in our hips if we are stressed or keeping in repressed emotions.

“Your psoas muscle in particular is linked to your nervous system, so when you are stressed for long periods, this muscle can stay subtly contracted.”

And although it’s a common problem among Smith’s clients at MoreYoga—which has over 40 studios across London—she has advice that could rectify the issue.

Smith has noticed that many clients concentrate on a lunge stretch to open up the hips, but she explains that this alone is not enough.

“Lunges are a great pose and one that I do pretty much every single day,” she says. “With the right engagement, they assist in both strengthening and lengthening the front of the hip and are really beneficial, particularly after physical activity involving the legs.

“Their pitfall, however, is that they really only target one area of your hips, which is the front of the hip—the hip flexors.

“I think a small sequence of three or four poses allows you to get a little deeper into the muscles, target different areas, and release any physical or emotional tension you are holding.”

With this in mind, Smith has created a four-move sequence that “targets all areas of the hips, not just one.”

Yoga sequence for tight hips

The four moves that Smith recommends are:

1. Seated butterfly
2. Reclined figure-four
3. Reclined butterfly
4. Yogi squat

Smith suggests doing these moves at least two or three times a week if possible.

“I would suggest this sequence as a good wind-down routine in the evening,” she says. “It will be a nice one to do before bed as it is all seated or supine, and will mean you relieve any tension you may have been carrying throughout the day.”

But if you’re short of time or find yourself in a tight spot during the day, Smith advises doing individual poses as you see fit.

“Yogi squat is a good one that you could do on its own throughout the day if you notice a tightness in your hips,” she suggests.

“I do this pose a lot in my home and it’s a key one I do before I begin my yoga practice or a lower-body workout. It’s also a must for me before going on a run.

“Reclined butterfly is also a lovely one to do on its own in bed, to release the hips and take a couple of moments or breaths to settle.”

1. Seated butterfly pose

Time: 30-60sec

• Sit on the floor or on a folded blanket or cushion to lift your hips.
• Bring the soles of your feet together and open your knees out to the sides.
• Interlace your fingers around your feet.
• Inhale, extend through your spine.
• Exhale, fold your head toward your feet.
• Hold for around six breaths.
• Gently roll back up and lift your head to return to an upright position.

2. Reclined figure four

Time: 30-60sec each side

• Lie on your back with your knees bent and feet flat on the floor.
• Place your right ankle over your left thigh.
• Gently press down on your right thigh with your right hand, or interlace your fingers behind the back of your left thigh, pulling your left knee toward your chest. You can also rock from side to side if that’s comfortable.
• Stay here for around six breaths, then repeat on the other side.

3. Reclined butterfly

Time: 30-60sec

• Lie on your back, bring the soles of your feet together and lower your knees out to the sides, keeping your feet on the floor.
• Place yoga blocks or a rolled-up blanket under your thighs for extra support if needed.
• Stay here for around eight breaths.
• Place your left hand on your chest and your right hand on your belly, to feel the movement of your breath.

4. Yogi squat

Time: 30-60sec

• Stand with your feet a little wider than hip-width apart.
• Turn your heels in and toes out.
• Bend your knees and push your hips back to lower your hips to your ankles. You can rise onto your toes if your heels won’t stay on the floor.
• Press your upper arms into your inner thighs and bring your hands into a prayer position in front of your chest.
• Gently sway from side to side.
• Stay here for around six breaths.

About our expert

About our expert

Imogen Smith

Having been a regular practitioner of yoga for over eight years, Imogen Smith completed her Yoga Teacher Training (YTT) in London across 18 months between 2021-2023. Yoga has had a profound impact on Imogen’s mental, physical and spiritual wellbeing, and she is passionate about sharing the practice so that others can reap similar benefits. Since completing her YTT, Imogen teaches various styles of yoga—such as vinyasa, power, hatha and yin—at multiple yoga studios (including MoreYoga) and gyms across central and West London.