Accessible Yoga Poses for Hips & Pelvis

Healthy, comfortable movement relies on a simple balance: keeping our joints mobile and our supporting muscles strong. This month, we’re focusing on freeing up the ball-and-socket hip joints while strengthening the glutes, outer hips, and inner thighs. Below, you’ll find mat and chair options designed to give your hips the exact care and support they need today.

Bridge Pose with Prop: (Target Area: Glutes, hamstrings and inner thighs): Lie back with knees bent and feet flat on the floor. Place a yoga block or firm pillow between your inner thighs. On an exhale, press evenly through your feet and squeeze the block to lift the hips a few inches off the floor.

Why it Works: Targeting the glutes, hamstrings and inner thighs helps to build pelvic stability.

Seated Windshield Wipers: Sit with your knees bent, feet wider than hip distance apart, and hands resting behind you for support. Slowly lower both knees to the right, return to center, and let them fall to the left.

Why it Works: Gentle glides the hip joints through internal and external rotation

Seated Leg Extension with Hold (Target Area: Quads and Hip Flexors): Sit tall near the front edge of the chair with both feet flat. Extend one leg straight in front of you, flexing your foot. Hold the leg elevated for 3 to 5 seconds before lowering.

Why it Works: Strengthening the quads and the hip flexors aids in lifting the feet cleanly when walking or climbing stars.

Seated Hip Circles: Sit upright with feet wide and flat on the floor. Hands rest on your knees or thighs. Slowly circle your upper body over your hips in a smooth, continuous clockwise motion, then reverse counterclockwise.

Why it Works: This shifts the weight through the pelvic bowl and hydrates the hip socket