🧘‍♀️ Yoga for Tight Hips: 5 Poses That Really Work (And How Props Make Them Even Better)

Tight hips? You’re not alone—especially if you sit a lot, walk on concrete, cycle through Kyoto’s charming alleys, or spend long hours at a Tokyo desk. Your hips are home to major muscle groups, and when they’re tight, you might feel discomfort in your lower back, knees, or even your shoulders. The good news? Yoga can help—gently, deeply, and effectively.

At Nami Yoga Studio, we love combining mindful movement with the power of props to make hip-opening poses more accessible and enjoyable for everyone. Here are five of our favorite hip-opening poses, plus tips and prop suggestions to help you go deeper with less strain.

🧱 1. Supported Lizard Pose (Utthan Pristhasana)

This deep stretch opens the hip flexors and inner thighs.

How to do it:
Step your right foot forward into a low lunge. Bring both hands inside your front foot. You can stay on your palms or lower to your forearms.

Props make it better:

• Place blocks under your forearms to bring the floor closer and reduce strain on the shoulders.

• Rest your back knee on a folded blanket or bolster for comfort.

✅ Tip: Gently rock side to side or hold still for 1–2 minutes per side.

🧘 2. Reclined Figure Four (Supta Kapotasana)

A safer, spine-supported variation of Pigeon Pose—great for beginners and tight hips.

How to do it:
Lie on your back, cross your right ankle over your left thigh, and draw your left leg toward your chest.

Props make it better:

• Use a strap behind your left thigh to avoid straining your arms and neck.

• Place a block or folded blanket under your head for better alignment if your chin juts up.

✅ Tip: Flex your right foot to protect your knee and breathe into the outer hip stretch.

🪑 3. Supported Butterfly Pose (Baddha Konasana)

A gentle groin and hip opener that encourages a relaxed nervous system.

How to do it:
Sit tall, bring the soles of your feet together, and let your knees fall open.

Props make it better:

• Sit on a folded blanket or block to tilt your pelvis forward and ease into the stretch.

• Place bolsters or blocks under your knees for support, allowing the inner thighs to soften.

✅ Tip: Add a forward fold if you want more intensity, or stay upright for a passive release.

🧱 4. Supported Pigeon Pose (Eka Pada Rajakapotasana)

A classic hip opener for the outer hips and glutes.

How to do it:
From Downward Dog, bring your right knee toward your right wrist and slide the left leg back. Keep your hips squared forward.

Props make it better:

• Place a block or bolster under your right hip so your weight is evenly distributed and not collapsing into the hip joint.

• A blanket under the back knee provides extra cushioning.

✅ Tip: Don’t force it! Stay upright or fold forward with a bolster under your chest for support.

🎾 5. Tennis Ball Release for the Glutes & Piriformis

Not technically a yoga pose—but incredibly effective!

How to do it:
Sit or lie down with a tennis ball under one buttock. Slowly roll around until you find a tender spot. Hold for 30 seconds to a minute.

Props make it better:
Just the tennis ball itself is the prop! Use a yoga block to adjust the intensity by raising or lowering your body height.

✅ Tip: Breathe deeply and keep the muscles soft as you release the tension.

🔄 Why Props Work

Yoga props aren’t a sign of weakness—they’re tools for awareness. They help you:

• Find better alignment

• Relax deeper into the stretch

• Avoid strain and injury

• Stay longer, and breathe more fully

At Nami Yoga Studio, we use blocks, bolsters, straps, and even walls or chairs to personalize the practice. Tight hips don't have to stay tight forever—you just need patience, breath, and a little support.

🧘‍♂️ Ready to Loosen Up?

Join us in Kyoto or Tokyo for classes designed to meet your body where it is—tight hips and all. Whether you're in Flow & Meditate, Hatha, or one of our small group sessions, we’ll show you how to use props to make hip openers your new favorite poses.

🌸 Try a private session if you want personalized hip-opening sequences just for you! Contact us at info@namiyogastudio.com