If you are suffering from hip pain and want to try exercise for relief, yoga for hip pain may be the answer. Here are 12 simple poses (and five videos) to get you started!

Can yoga help hip pain?

The short answer to whether or not yoga can help relieve hip pain is yes, but knowing some hip anatomy can help you better understand why.

The hip joint is a ball-and-socket type joint that consists of the thighbone (the top of your femur bone, the trochanter, is the “ball” of the joint) nestled into the three bones that combine to make the “socket” portion (the ilium, the ischium, and the pubis).

Inside the joint itself, smooth white cartilage covers the head of the femur and lines the acetabulum (the cup that receives the femur). Synovial fluid created in the joint lining cushions and lubricates movement in the joint. This helps bones move without pain or irritation. Outside of the bones, ligaments, tendons, and muscles work together to further stabilize the joint and prevent dislocation.

Yoga for hip pain helps to strengthen and stabilize your entire hip joint while gently stretching and lengthening tendons and ligaments to increase the hip’s range of motion. It is low impact and easy to adjust for beginners and more experienced practitioners. Yoga also relieves the stress that comes with a pain condition, balancing the body and mind.

Keep reading for some good poses to help you get started!

12 Simple And Easy Yoga For Hip Pain Poses To Find Relief | PainDoctor.com

12 yoga for hip pain poses

These yoga poses for hip pain can be done at any level of fitness, from chair yoga to more complicated and intense stretches. It is important to talk to your doctor before beginning any new fitness program. A qualified yoga teacher can also help you modify poses to your level of experience. As always, if something does not feel right in your body, back out of the pose and try something else.

Here are 12 of our favorite yoga poses for hip pain.

1. Legs up the wall

Legs up the wall is a restorative pose that can release the lower back. Lower back tension often leads to hip pain, and this simple posture is a great way to relax and unwind at the end of the day.

Sit so that your right hip is touching the wall. Lean back onto your forearms, and as you do so, swing your legs up the wall. Your sitting bones may make contact with the wall, but if that is too intense on your hamstrings, move them away as far as you need to. Allow your arms to relax at your sides and your eyes to close. Stay here for several minutes.

Variations include:

  • Bending your knees and bringing the soles of the feet to touch, allowing knees to open
  • Opening legs in a straddle up the wall

2. Chair figure 4

This posture is great for people who have difficulty getting up and down from the floor (and those who nee