Tight hip flexor muscles can impact many other areas of your body. You might have tightness or an ache in your lower back, especially when standing. Poor posture and difficulty standing up straight can also occur. You might also feel pressure on your knees and lower back. With your hip flexors affecting so many different muscle groups, relieving tight hips needs to be a priority, and yoga has proven to be one of the best ways to alleviate this stiffness. Below we have shared relaxing yoga poses guaranteed to relieve tight hip flexor muscles. Each of these bed yoga for tight hips exercises can be done on the floor or from the comfort of your own bed. Try this bed yoga for tight hips routine first thing in the morning for a great start to your day.
1. Warm-up – Breaths & Constructive Rest
Lie on your back with your knees bent and feet flat on the bed. Place your hands on your belly and let your knees fall inward. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth.
2. Knees to Chest
Lie on your back on the floor with your knees bent and your feet flat on the floor. Lift both knees up towards your chest and hold onto your knees with both arms. Look for a light stretch in the lower back and glutes. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
To intensify this stretch, slowly rock from side to side.
3. Hip Circles
Lie on your back on the floor with your knees bent and your feet flat on the floor. Lift both knees up towards your chest and hold onto your knees with both hands. Slowly move your knees in a circular motion, occasionally changing directions. Breathe deeply throughout the entire exercise. Repeat the movement.
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4. Single Knee to Chest
Lie on your back with your legs straight, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal area, bend one knee, and use your hands to pull your knee towards your chest. Look for a light stretch in the hips and lower back. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.
To make this exercise easier, bend your other knee while going through the movement.
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5. Yoga Spinal Twist for Hips
Lie on your back with your legs straight, maintaining good alignment with your head, shoulders, hips, and legs. Extend your arms out at your sides and relax your upper body. Bend one knee, then twist through your low back, pelvis, and spine to move your bent knee across your body. Lower your bent knee towards the bed and hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side. This yoga pose is a great way to loosen tight hips.
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Variation 1 – Knee Drops
Lie on your back with your knees bent and your feet flat on the bed, wider than shoulder-width apart. Extend your arms out at your sides and relax your upper body. Engage your core, then twist through your low back, pelvis, and spine to lower both knees toward the floor. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.
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Variation 2 – Supported Spinal Twist
For this exercise use a pillow, bolster, or rolled-up blanket to support your leg.
Lie on your back with your legs straight, maintaining good alignment with your head, shoulders, hips, and legs. Extend your arms out at your sides and relax your upper body. Bend one knee, then twist through your low back, pelvis, and spine to move your bent knee across your body. Lower your bent knee towards the bed, supporting your leg with the pillow or bolster. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.
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6. Happy Baby Yoga Pose for Hips
Lie on your back with your knees bent and feet flat on the bed, relaxing your upper body. Lift your bent knees and hold the outsides of your feet in each hand, bringing your knees toward your shoulders. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
To make this exercise more challenging, slowly rock your body from side to side.
7. Child’s Pose
For this exercise, use a pillow, bolster, or rolled-up blanket to support your upper body.
Begin in an upright kneeling position in front of the pillow with your knees wider than shoulder-width apart. Tighten your abdominal area. Shift your hips back to your feet and extend your arms overhead. Lower your forehead down to the pillow and relax your mid-back area for a light stretch. Take several deep belly breaths, in through your nose and out through your mouth.
Variation – Modified Child’s Pose with Supported Hips
For this exercise, use a pillow, bolster, or rolled-up blanket to support your hips.
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Place the bolster across your calves. Tighten your abdominal area and shift your hips back to the bolster. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
8. Figure 4
Lie on your back with your knees bent and your feet flat on the bed. Cross one ankle over your opposite knee, flex your foot and push down on your knee to deepen the stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.
To make this exercise more challenging, raise your crossed legs and use your hands to pull your bottom leg closer to your chest, intensifying the stretch. This is one of the best yoga positions to alleviate tight hips.
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9. Pigeon Pose Yoga Pose for Tight Hips
For this exercise, use a bolster, pillow, or folded up folded blanket to support your upper body if needed.
Begin in a 4-point position with your knees below your hips and your hands under your shoulders. Bring one knee up towards your chest, cross your foot under your opposite hip, then lower your upper body to the bed as you extend your opposite leg back. Support your upper body with a pillow or bolster if needed. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.
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10. Cool Down- Breaths
Begin in an upright sitting position with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips. Place your hands on your knees. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth.
It’s incredibly important to talk to your doctor about any prolonged tight hip flexor muscles you might be experiencing to better understand the root cause and create an impactful plan for recovery. In the meantime, bed yoga for tight hips is a simple and safe way to promote relaxation and relief in just a few minutes each day.
Don't let your hip pain slow you down. Learn how to improve mobility and eliminate your hip pain once and for all here to avoid tight hip flexor or you can try bed yoga for tight hips.
