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Yoga for hip pain: a 25-minute routine that strengthens without squeezing

A 25-minute routine for hip pain that strengthens the hip muscles without squeezing a sore hip: gentle work on your back, standing strength, a mild stretch and a supported rest. It follows the principle of the LEAP trial for pain on the side of the hip, which wasn't a yoga trial: avoid positions that squeeze the tendons there. So it leaves out the deep "hip openers" and crossed-leg stretches that can aggravate that pain. Keep pain at 5 out of 10 or less, and your hip should be no worse that night or the next morning.

25 minBeginner13 movesA band · A wall · Firm cushionHip flexors · Hip abductors · Glutes · Calves · Quads · Adductors
Follow along: a timer, a cue and the next move, one step at a time.

Settle

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoLie on your back, knees bent and feet flat, a cushion under your head. Breathe in for about 4, out for about 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

On your back

  1. Supine heel slide10 slow slides each leg
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoSlide one heel towards you and back. Stop before any pinch at the front of the hip, and short of a right angle if you have hip replacement precautionsHarder: Hip windshield wipers
  2. Supine isometric hip abduction (belt press)5 holds of 5 to 10 s, light effort
    Beginner · Hip abductors, Glutes, Abs · 3D demoBelt or band just above your knees, knees hip-width apart. Press gently outwards, keep breathing, relax between holdsHarder: Lateral band walk
  3. Glute bridge10 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoKnees hip-width apart, pointing at the ceiling. Lift only as high as stays comfortable and breathe out as you liftEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

Standing

  1. Standing wall-press hip abduction3 to 5 holds of 5 to 15 s each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoStand side-on to a wall. Press the outside of the knee nearest the wall gently into a cushion. Stand tall, pelvis levelEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  2. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoWeight even on both feet, not hanging on one hipHarder: Tree pose (Vrksasana)
  3. Chair pose (Utkatasana)3 holds of 3 to 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoFeet hip-width apart, sit back to a comfortable depth, above any pinch. Hands on your thighs if raising your arms is hardHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Side-stepping (sideways walking)10 steps each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoNext to a counter, small steps, pelvis levelHarder: Lateral band walk
  5. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoHand on a wall. Toes of the lifted foot on the floor or a block, heel on the ankle. Stand tall with the pelvis over your ankle and the standing hip drawn in, and let the bent knee point forward rather than pushing it backEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  6. Warrior II (Virabhadrasana II)3 breaths each side, twice
    Intermediate · Quads, Glutes, Adductors · 3D demoShort stance and a shallow front-knee bend. Turn your back toes in a little. Move in and out rather than holding long. Skip it if it pinches at the front of the back hipEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)

Gentle stretch

  1. Half-kneeling hip flexor stretch2 holds of 30 s each side, mild
    Beginner · Quads, Glutes · 3D demoPad the knee. Tuck your tailbone under until you feel a mild stretch at the front of the back hip; don't lunge deeperHarder: Couch stretch

Rest

  1. Reclining bound angle pose (Supta Baddha Konasana)2 min
    Beginner · Adductors, Chest · 3D demoA cushion or block under each thigh so your hips don't hang open. Skip it if it hurts the outside of your hipHarder: Wide-angle seated forward fold (Upavistha Konasana)
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoOn your back with a cushion under your knees, not on your side

Tips

  • Use the 5 out of 10 rule: some discomfort is fine if it settles within an hour and your hip is no worse that night or the next morning. If it is, do less next time, not nothing.
  • With pain on the side of the hip, don't sit with your legs crossed, stand hanging on one hip or lie on the sore side, and leave out stretches that pull your knee across your body.
  • Do the lying and standing presses twice a day on days you don't do the whole routine: that's how the LEAP trial's programme started.
  • After a hip replacement, follow your own team's precautions and timeline. Ask them about warrior II and the hip flexor stretch.
  • Add walking for fitness, building up gradually; guidelines for hip arthritis put exercise first.
  • Get help the same day for a hot, swollen hip with a fever, or if you can't put weight on the leg.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for hip pain: a 25-minute routine that strengthens without squeezing take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A wall, Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 13 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.