Hip Toning Yoga Asanas

Posted: April 16, 2018

Did you know that the average person sits for 12 hours each day? Because the work world is becoming more and more technology-oriented, most jobs nowadays entail sitting at a desk in front of a computer for long periods of time without physical activity. These long sedentary periods wreak havoc on the body, especially  the hips. Luckily, certain yoga postures that target the hips can be practiced to offset the stiffness caused by tight hips and lack of physical activity. The more you practice these postures, the more you will feel an opening in your hips and a greater range of motion! Tight hips cause more problems than discomfort, as hip tightness can lead to overuse of the spine and potential spinal injury. Hip openers increase blood flow in the lower part of the body and can lead to an expanded range of motion and relief from back pain. Along with relieving tension in the hips, these asanas can be extremely beneficial for releasing tight hamstrings.

Body Rotations

Body Rotations relieve tension in the lower back and strengthen the spine

  • Sit comfortably in a cross legged posture, preferably  Padmasana. You can sit in Sukhasana if sitting in Padmasana is uncomfortable for your body.
  • Inhale deeply while keeping your spine erect and shoulders in a relaxed position.
  • Exhale and bend forward and down from your waist, keeping your spine as straight as possible.
  • Inhale and start rotating your torso from your hips, keeping your spine in a straight line.
  • On an exhalation, bend back down towards the ground, making a complete rotation.
  • Repeat steps 1 - 4 five times in one direction and then reverse the direction of the movement.


This posture stretches the lower back, hamstrings and hips.

  • Stretch your legs out straight in front of you, keeping your spine erect. Flex your toes towards you.
  • On an inhalation, raise your hands above your head and stretch up.
  • Exhale and bend forward from your hip joints. As you move forward try to touch your toes with your fingers feel the stretch in your back, hamstrings and hip joints.
  • If possible, hold your toes with your fingers and try to pull them towards you.
  • Breathe in and lift your head slightly, lengthening your spine.
  • Breathing out, gently move your navel towards your knees.
  • Repeat these steps two or three times.
  • Drop your head down and breathe deeply for 20-60 seconds.
  • Breathing in, stretch your arms out in front of you, and with the strength of your arms, come back up to the sitting position.
  • Breathe out and lower the arms.

PoorvottanasanaThis posture stretches the shoulders, hamstrings and hips.

  • Stretch your legs out straight in front of you, keeping your spine erect.
  • On an inhale, lift your body up from your pelvic region, ensuring your whole body is in a straight line.
  • Maintaining the posture, relax your head and hold the posture, inhaling and exhaling deeply.
  • On an exhale, return to a sitting position.

While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at to find a  Sri Sri Yoga course at an Art of Living Center near you.

Art of Living Part 1 course: Discover Gurudev Sri Sri Ravi Shankar’s ancient secret to modern well-being.

Subscribe to Art of Living Blog Digest