The hips are naturally strong and stable when they are healthy. With it supporting half of your total body weight, you can bend forward and backward, twist, walk, run and jump. You can do just anything. However, as you age, your hips become susceptible to bone and muscle injuries or start to develop certain conditions, like osteoarthritis and osteoporosis. These are due to the little things you do when you were younger, or even now, like prolonged sitting, bad posture, sedentary lifestyle and the food you eat. These are only simple things yet they can affect your life big time. Effects may not be experienced drastically but slowly, as muscles and bones degenerate thus causing hip pain. It can make you uncomfortable for days, or worse, even in weeks.


Hip pain does not actually have any direct treatment. Remedies or medication are tailored-fit to its root cause. For example, if hip pain is caused by osteoporosis, then medication for osteoporosis is taken. Home remedies are also becoming popular because they are simple and easy to do such as icing, bandage compression, and hip elevation to name some. Hip strengthening exercises and Yoga are also done before the pain or to relieve the pain. Doing stretches and exercises are proven to improve the flexibility of bones and muscles in the hips which lessens the occurrence of the pain, or even alleviate it.


However, due to time constraint and will power, some cannot allocate time and effort to exercise due to reasons such as the distance of their house to the gym, the heavy traffic going to the gym, and busy schedule. However, you don’t actually need much with yoga. All you need is a yoga mat or anything soft to cushion your body from the hard and cold floor. With that, you can alleviate hip pain within your home’s comfort. Doing Yoga at home addresses time and effort concerns especially in going to the gym which also saves you from paying for a membership fee.


Here are the best Yoga exercises for hip pain:



1.Ananda Balasana


It is like imitating a baby’s pose. Doing this opens up your hips, allowing blood to free flow throughout your arms and legs. However, make sure you have an empty bowel before doing this asana, ideally four to six hours after your meal. You can do it in the morning or evening, depending on your time availability.


Watch the video on how to do it:


Note: If you are pregnant, menstruating and suffering from high blood pressure, do not do this asana.





This specifically stretches and tones your hip joint and muscle. It increases blood circulation and relaxes your muscles. However, make sure you know your body’s limits as you stretch further. Do not make haste, your flexibility will be improved as you do this from time to time. Like Ananda Balasana, make sure your bowels are empty before doing it, preferably four to six hours after meal.


Watch the video on how to do it:


Note: Do not do this if you have high blood pressure and knee injury.



3.Baddha Konasana


This asana will definitely indulge your hips. It may be hard to do at first but in time, your hips will get used to it and become more flexible. It allows your hips to be in full stretch thus, releasing blockages and allowing blood and fluids to free flow while alleviating the pain.


Just like the first two asanas, it is recommended that this be done on an empty stomach, ideally four to six hours after meal. You can do it either in the morning or in the evening.


Watch the video on how to do it:


  • Do not do this asana if you are menstruating or have a knee injury.
  • If you suffer from sciatica, sit on a pillow while doing it.





Also known as the Cow Face Pose. Doing this relaxes the muscles in your hips and spread a sense of calmness. When your legs are stacked over each other, there is tension created in the muscle-tendon joints, and this gets escalated. The spinal cord, in response to this stress, signals the muscles to relax. While doing this, it helps to release endorphins or the body’s natural pain reliever, which induces a feeling of relaxation within your body and mind, and at the same time, relieving hip pain.


Unlike the first asanas, this should be done on an empty stomach, ten to twelve hours after your last meal. Therefore, it is best to do it first thing in the morning. Do not skip meals just to do it.


Watch the video on how to do it:



Note: If you are suffering from shoulder, neck, and knee pains, you must refrain from doing this asana.





It is basically a squat. This asana opens up your hips and relaxes the muscles which improves blood circulation. This process eases any pain in the area. It is both a strengthener and a toner.


Also do this asana on an empty stomach, ideally four to six hours after your last meal to ensure that your stomach have digested everything. You can do it either in the morning or in the evening, just be mindful of the meal gap.


Watch the video on how to do it:


Note: Avoid doing this asana if you have lower back or knees injury.



These yoga exercises are not for everybody. These are preventive type of exercises and less on the treatment side. Meaning, it is best done if your are not suffering hip pain yet, or you have an intermittent case of hip pain. However, if you are already suffering from hip pain, you can still do these however, do it with a yoga instructor’s supervision. It is also important that you consult your doctor first to check if you are allowed to do such exercises to avoid having worse problems or issues on your hips.