Poses that work the hips

Extended Triangle Pose● त्रिकोणासन Beginner · standing · 30–60 seconds hamstringsobliques पर्वत आसन● Tāḍāsana Beginner · standing · 30–60 seconds quadricepscalves Tree Pose● Vṛkṣāsana Beginner · balance · 20–45 seconds each side gluteus mediuscalves Warrior II● वीरभद्रासन II Beginner · standing · 30–60 seconds quadricepsglutes Auspicious Pose स्वस्तिकासन सुरुवातीचे · बसून · 1–4 मिनिटे hip adductorsspinal erectors Bharadvaja's Twist I Bharadvājāsana I नवशिके · ट्विस्ट · प्रत्येक बाजूला 30–60 सेकंद obliquesspinal erectors Bound Angle Forward Fold Uttāna Baddha Koṇāsana Beginner · forward bends · 1–3 minutes hip adductorsspinal erectors Bound Angle Pose Baddha Koṇāsana सुरुवातीचे · बसून · 1–3 मिनिटे hip adductorship flexors सेतुबंधासन Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds gluteshamstrings Chair Pose Utkaṭāsana Beginner · standing · 30–60 seconds quadricepsglutes Child's Pose Bālāsana Beginner · restorative · 2–5 minutes lower backglutes Cobra Pose भुजंगासन Beginner · backbends · 15–30 seconds, 2–3 rounds spinal erectorsglutes Constructive Rest Supta Tāḍāsana Beginner · restorative · 5–15 minutes lower backhip flexors Cow Pose Bitilāsana Beginner · backbends · 8–12 rounds with Cat spinal erectorschest मगर आसन मकरासन Beginner · restorative · 3–8 minutes lower backneck Cross-Legged Forward Fold Adho Mukha Sukhāsana नवशिके · पुढे वाकण्याची आसने · प्रत्येक बाजूला 1–2 मिनिटे gluteship abductors Dolphin Plank Pose Makara Adho Mukha Śvānāsana नवशिका · तोल · 20–45 सेकंद abdominalsshoulders Easy Bow Pose Sarala Dhanurāsana नवशिके · मागे वाकण्याची आसने · 15–30 सेकंद, 2 फेऱ्या quadricepsspinal erectors Easy Pose सुखासन सुरुवातीचे · बसून · 1–5 मिनिटे hip adductorsspinal erectors Easy Seated Twist Parivṛtta Sukhāsana Beginner · twists · 5–8 breaths each side obliquesspinal erectors अश्वसंचालनासन Aśva Sañcālanāsana Beginner · standing · 30–60 seconds hip flexorsquadriceps उत्थित पार्श्वकोनासन उत्थित पार्श्वकोणासन Beginner · standing · 30–60 seconds quadricepsobliques Five-Pointed Star Pose Utthita Tāḍāsana Beginner · standing · 30–60 seconds hip abductorsshoulders Flapping Fish Pose Matsya Krīḍāsana Beginner · restorative · 3–6 minutes each side lower backhip flexors मालासन मालासन Beginner · seated · 45–90 seconds hip adductorsglutes Gate Pose Parighāsana Beginner · standing · 30–60 seconds obliqueship adductors Goddess Pose Utkaṭa Koṇāsana Beginner · standing · 30–60 seconds quadricepsglutes Gracious Pose Bhadrāsana सुरुवातीचे · बसून · 1–3 मिनिटे hip adductorsघोटे Half Camel Pose Ardha Uṣṭrāsana Beginner · backbends · 20–40 seconds hip flexorschest Half Frog Pose Ardha Maṇḍūkāsana Beginner · seated · 20–40 seconds each side hip adductorsquadriceps अर्ध शलभासन अर्ध शलभासन नवशिके · मागे वाकण्याची आसने · प्रत्येक बाजूला 10–15 सेकंद, 2–3 फेऱ्या glutesspinal erectors Half Side Plank Ardha Vasiṣṭhāsana Beginner · balance · 30–60 seconds each side obliquesshoulders उभ्याने अर्धे पुढे वाकणे Ardha Uttānāsana Beginner · forward bends · 15–30 seconds spinal erectorshamstrings Happy Baby Pose आनंद बालासन Beginner · restorative · 1–3 minutes hip adductorsglutes Hare Pose Śaśāṅkāsana Beginner · restorative · 2–5 minutes lower backglutes डोके–गुडघा आसन Jānu Śīrṣāsana नवशिके · पुढे वाकण्याची आसने · प्रत्येक बाजूला 1–2 मिनिटे hamstringsspinal erectors Hero Pose Vīrāsana सुरुवातीचे · बसून · 1–4 मिनिटे quadricepsघोटे Knees-to-Chest Pose पवनमुक्तासन Beginner · restorative · 1–3 minutes lower backglutes Legs-Up-the-Wall Pose विपरीत करणी सुरुवातीचे · इन्व्हर्शन · 5–10 मिनिटे hamstrings शलभासन शलभासन नवशिके · मागे वाकण्याची आसने · 10–20 सेकंद, 3 फेऱ्या spinal erectorsglutes Low Lunge अंजनेयासन Beginner · standing · 30–60 seconds hip flexorsquadriceps Plank Pose फलकासन नवशिका · तोल · 20–45 सेकंद abdominalsshoulders Raised Arms Pose हस्त उत्तानासन Beginner · backbends · 2–3 breaths spinal erectorsshoulders Reclining Bound Angle Pose सुप्त बद्धकोणासन Beginner · restorative · 5–10 minutes hip adductorship flexors Reclining Easy Pose Supta Sukhāsana Beginner · restorative · 5–10 minutes hip adductorslower back Reclining Hand-to-Big-Toe Pose सुप्त पादांगुष्ठासन Beginner · restorative · 1–3 minutes each side hamstringscalves Relaxed Staff Pose Śithila Daṇḍāsana Beginner · restorative · 5–15 minutes hamstringscalves Reverse Tabletop Pose Ardha Pūrvottānāsana नवशिके · मागे वाकण्याची आसने · 20–30 सेकंद, 2 फेऱ्या gluteshamstrings Reverse Warrior Viparīta Vīrabhadrāsana Beginner · standing · 30–60 seconds obliquesquadriceps Revolved Staff Pose Parivṛtta Daṇḍāsana Beginner · twists · 5–8 breaths each side obliquesspinal erectors Seated Forward Bend पश्चिमोत्तानासन Beginner · forward bends · 1–3 minutes hamstringsspinal erectors बसून करायचे साधे वळण Vakrāsana नवशिके · ट्विस्ट · प्रत्येक बाजूला 30–60 सेकंद obliquesspinal erectors सर्पासन सर्पासन नवशिके · मागे वाकण्याची आसने · 10–20 सेकंद, 3 फेऱ्या spinal erectorsऱ्हॉम्बॉइड्स स्फिंक्स आसन Sālamba Bhujaṅgāsana नवशिके · मागे वाकण्याची आसने · 1–3 मिनिटे spinal erectorschest Staff Pose Daṇḍāsana Beginner · seated · 30–60 seconds quadricepsspinal erectors Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds spinal erectorschest Standing Forward Bend उत्तानासन Beginner · forward bends · 45–90 seconds hamstringscalves उभ्याने पाठीच्या कण्याचे वळण Kaṭicakrāsana Beginner · twists · 6–10 rounds each side obliquesspinal erectors Stick Pose Yaṣṭikāsana Beginner · restorative · 5–8 rounds of stretch and release लॅटिसिमस डॉर्सीabdominals Supine Abdominal Stretch Supta Udarākarṣaṇāsana Beginner · restorative · 2–4 minutes each side obliqueslower back Supine Spinal Twist Supta Matsyendrāsana नवशिके · ट्विस्ट · प्रत्येक बाजूला 60–120 सेकंद obliquesspinal erectors Supported Bridge Pose Sālamba Setubandhāsana Beginner · restorative · 3–8 minutes chesthip flexors आधारासह चाइल्ड'स पोझ सालंब बालासन Beginner · restorative · 5–10 minutes lower backglutes Supported Fish Pose Sālamba Matsyāsana Beginner · restorative · 5–10 minutes chestshoulders Supported Seated Forward Bend Sālamba Paścimottānāsana Beginner · forward bends · 3–5 minutes hamstringsspinal erectors Thunderbolt Pose Vajrāsana सुरुवातीचे · बसून · 1–5 मिनिटे quadricepsघोटे Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side glutesspinal erectors Twisting Cobra Pose Tiryaka Bhujaṅgāsana Beginner · backbends · 5–8 slow rounds each side spinal erectorsobliques Warrior I वीरभद्रासन I Beginner · standing · 30–60 seconds quadricepsglutes Wide-Angle Seated Pose Upaviṣṭha Koṇāsana सुरुवातीचे · बसून · 1–2 मिनिटे hip adductorshamstrings पाय फाकवून उभ्याने पुढे वाकणे Prasārita Pādottānāsana Beginner · forward bends · 45–90 seconds hamstringship adductors Womb Pose Garbhāsana Beginner · restorative · 3–8 minutes each side lower backglutes सिद्धासन सिद्धासन मध्यम · बसून · 2–5 मिनिटे hip adductorsspinal erectors Archer Pose Ākarṇa Dhanurāsana मध्यम स्तर · बसून · प्रत्येक बाजूला 20–40 सेकंद hip flexorshamstrings Bharadvaja's Twist II Bharadvājāsana II Intermediate · twists · 30–60 seconds each side obliquesspinal erectors पादांगुष्ठासन पादांगुष्ठासन मध्यम पातळी · पुढे वाकण्याची आसने · 45–90 सेकंद hamstringscalves Boat Pose Nāvāsana मध्यम · बसून · 20–40 सेकंद abdominalship flexors धनुरासन धनुरासन Intermediate · backbends · 15–25 seconds, 2–3 rounds quadricepsspinal erectors Camel Pose Uṣṭrāsana Intermediate · backbends · 20–30 seconds, 2 rounds hip flexorsquadriceps गोमुखासन Gomukhāsana मध्यम स्तर · बसून · प्रत्येक बाजूला 45–90 सेकंद gluteship adductors Crow Pose Kākāsana मध्यम स्तर · तोल · 3–8 श्वास shouldersabdominals गरुडासन गरुडासन Intermediate · balance · 20–45 seconds each side quadricepsgluteus medius Fire Log Pose Agnistambhāsana Intermediate · seated · 1–2 minutes each side gluteship abductors Fish Pose Matsyāsana Intermediate · backbends · 20–40 seconds chestspinal erectors Four-Footed Pose Catuṣpādāsana Intermediate · backbends · 20–40 seconds, 2 rounds gluteshamstrings मंडूकासन Maṇḍūkāsana मध्यम · बसून · 20–40 सेकंद hip adductorsquadriceps Half Boat Pose Ardha Nāvāsana मध्यम · बसून · 15–30 सेकंद abdominalstransverse abdominis अर्ध धनुष्य आसन Ardha Dhanurāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 15–20 सेकंद quadricepsspinal erectors Half Frog Pose Ardha Bhekāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 20–30 सेकंद quadricepship flexors अर्ध मत्स्येंद्र आसन अर्ध मत्स्येंद्रासन Intermediate · twists · 30–60 seconds each side obliquesspinal erectors अर्ध पद्मासन अर्ध पद्मासन Intermediate · seated · 1–3 minutes each side hip adductorship flexors Half Moon Pose अर्ध चंद्रासन Intermediate · balance · 20–45 seconds each side gluteus mediushamstrings High Crescent Lunge Utthita Aśva Sañcālanāsana मध्यम · उभे राहून · 30–60 सेकंद quadricepsglutes Intense Side Stretch Pose Pārśvottānāsana मध्यम पातळी · पुढे वाकण्याची आसने · 45–90 सेकंद hamstringscalves One-Handed Arm Pose Eka Hasta Bhujāsana Intermediate · balance · 3–8 breaths each side shoulderstriceps One-Legged Bridge Pose Eka Pāda Setu Bandhāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 15–20 सेकंद gluteshamstrings One-Legged King Pigeon Pose Eka Pāda Rājakapotāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 30–60 सेकंद hip flexorsquadriceps Pendant Pose Lolāsana मध्यम स्तर · तोल · 3–8 श्वास shouldersabdominals Pigeon Pose Eka Pāda Kapotāsana Intermediate · seated · 1–2 minutes each side gluteship abductors Reclining Hero Pose Supta Vīrāsana Intermediate · backbends · 1–3 minutes quadricepship flexors Revolved Abdomen Pose Jaṭhara Parivartanāsana Intermediate · twists · 6–10 slow rounds each side obliquesabdominals Revolved Chair Pose Parivṛtta Utkaṭāsana Intermediate · twists · 30–60 seconds each side obliquesquadriceps Revolved Head-to-Knee Pose Parivṛtta Jānu Śīrṣāsana Intermediate · twists · 30–60 seconds each side obliqueship adductors Revolved Low Lunge Parivṛtta Añjaneyāsana Intermediate · twists · 30–60 seconds each side obliqueship flexors वळवलेले त्रिकोण आसन Parivṛtta Trikoṇāsana Intermediate · twists · 30–60 seconds each side obliqueshamstrings Revolved Wide-Angle Seated Pose Parivṛtta Upaviṣṭa Koṇāsana Intermediate · twists · 30–60 seconds each side obliqueship adductors Revolved Wide-Legged Forward Bend Parivṛtta Prasārita Pādottānāsana Intermediate · twists · 30–60 seconds each side obliqueshamstrings Seated Wide-Legged Forward Fold Upaviṣṭha Koṇāsana A Intermediate · forward bends · 1–3 minutes hamstringship adductors पार्श्व धनुष्य आसन Pārśva Dhanurāsana Intermediate · backbends · 2–3 breaths each side quadricepsspinal erectors Side Lunge Skandāsana मध्यम · उभे राहून · 30–60 सेकंद hip adductorsquadriceps Side Plank Pose (Feet Stacked) Pārśva Phalakāsana Intermediate · balance · 20–40 seconds each side obliquesshoulders Side Plank with Lifted Leg Vasiṣṭhāsana Intermediate · balance · 15–30 seconds each side obliqueship abductors Side Wide-Angle Seated Fold Pārśva Upaviṣṭha Koṇāsana Intermediate · forward bends · 45–90 seconds each side hamstringship adductors Spread-Leg Seated Forward Fold Pāda Prasāra Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side hamstringship adductors Standing Split Ūrdhva Prasārita Ekapādāsana Intermediate · inversions · 30–45 seconds each side hamstringsglutes Standing Straddle Samakoṇāsana मध्यम · उभे राहून · 30–60 सेकंद hamstringship adductors Supported Upward Bow Pose Sālamba Ūrdhva Dhanurāsana Intermediate · backbends · 1–3 minutes chestshoulders Upward Plank Pose Pūrvottānāsana Intermediate · backbends · 15–30 seconds, 2 rounds gluteshamstrings Upward-Facing Dog ऊर्ध्व मुख श्वानासन Intermediate · backbends · 15–30 seconds spinal erectorschest Warrior III Vīrabhadrāsana III Intermediate · balance · 20–45 seconds each side hamstringsglutes Wide-Legged Plough Pose Supta Koṇāsana मध्यम · उलटी आसने · 30–60 सेकंद hamstringship adductors Wild Thing Camatkārāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 10–20 सेकंद gluteschest Yogic Seal Pose Yogamudrāsana मध्यम · बसून · 30–60 सेकंद spinal erectorsshoulders Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds abdominalshamstrings Bound Lotus Pose Baddha Padmāsana प्रगत · बसून · प्रत्येक बाजूला 20–45 सेकंद hip adductorsshoulders Bridge Pose on the Crown Setu Bandhāsana Advanced · backbends · 10–20 seconds spinal erectorsglutes Bulb Pose Kandāsana Advanced · backbends · 10–20 seconds hip adductorship flexors Cowherd Pose Gorakṣāsana Advanced · seated · 15–30 seconds hip adductorsघोटे बकासन बकासन Advanced · balance · 3–8 breaths shouldersabdominals Destroyer of the Universe Pose Kāla Bhairavāsana प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास obliquesshoulders Ear Pressure Pose Karṇapīḍāsana प्रगत · उलटे आसन · 20–45 सेकंद spinal erectorsglutes Eight-Angle Pose Aṣṭāvakrāsana प्रगत · तोल · प्रत्येक बाजूला 3–6 श्वास tricepsobliques Extended Hand-to-Big-Toe Pose उत्थित हस्त पादांगुष्ठासन प्रगत · तोल · 5–15 सेकंद hamstringship flexors Firefly Pose Ṭiṭṭibhāsana Advanced · balance · 3–6 breaths hip flexorsabdominals Flying Pigeon Pose Gālavāsana प्रगत · तोल · प्रत्येक बाजूला 3–6 श्वास shouldersabdominals Foot Behind the Head Pose Eka Pāda Śīrṣāsana प्रगत · बसून · प्रत्येक बाजूला 15–30 सेकंद hip adductorsglutes फोरआर्म स्टँड Piñcha Mayūrāsana प्रगत · उलटे आसन · 15–45 सेकंद shouldersupper back मंडूकासन Bhekāsana Advanced · backbends · 10–20 seconds quadricepship flexors Front Splits Hanumānāsana प्रगत · बसून · प्रत्येक बाजूला 30–60 सेकंद hamstringship flexors Full Lord of the Fishes Pose Pūrṇa Matsyendrāsana Advanced · twists · 20–40 seconds each side obliquesspinal erectors Gheranda's Pose Gheraṇḍāsana प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 15–20 सेकंद quadricepship flexors Half Bound Lotus Forward Bend Ardha Baddha Padma Paścimottānāsana Advanced · forward bends · 30–60 seconds each side hamstringship adductors अर्ध मत्स्येंद्र आसन II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side obliquesspinal erectors Handstand Adho Mukha Vṛkṣāsana प्रगत · उलटे आसन · 10–40 सेकंद shouldersabdominals उलटे शलभासन विपरीत शलभासन Advanced · backbends · 5–10 seconds spinal erectorsglutes Inverted Staff Pose Viparīta Daṇḍāsana Advanced · backbends · 20–40 seconds spinal erectorschest King Pigeon Pose Rājakapotāsana Advanced · backbends · 5–10 seconds hip flexorschest Little Thunderbolt Pose Laghu Vajrāsana Advanced · backbends · 5–10 seconds quadricepship flexors Lord of the Dance Pose नटराजासन प्रगत · तोल · 5–15 सेकंद quadricepship flexors Lotus Peacock Pose Padma Mayūrāsana Advanced · balance · 3–6 breaths forearmsabdominals पद्मासन पद्मासन प्रगत · बसून · प्रत्येक बाजूला 1–3 मिनिटे hip adductorship flexors Marichi's Pose B Marīcyāsana B Advanced · twists · 30–60 seconds each side hip flexorsspinal erectors Marichi's Pose C Marīcyāsana C Advanced · twists · 20–40 seconds each side obliquesspinal erectors Marichi's Pose D Marīcyāsana D Advanced · twists · 20–40 seconds each side obliquesspinal erectors Noose Pose Pāśāsana Advanced · twists · 20–40 seconds each side obliquesquadriceps One-Legged Inverted Staff Pose Eka Pāda Viparīta Daṇḍāsana प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 5–10 सेकंद spinal erectorsshoulders One-Legged Sage Pose II Eka Pāda Kauṇḍinyāsana II प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास tricepsshoulders One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side hamstringsabdominals One-Legged Upward Bow Pose Eka Pāda Ūrdhva Dhanurāsana प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 5–10 सेकंद glutesquadriceps Pigeon Pose Kapotāsana Advanced · backbends · 10–20 seconds hip flexorschest सुप्त वज्रासन सुप्त वज्रासन Advanced · seated · 15–30 seconds quadricepship flexors Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side obliqueshamstrings वळवलेले पार्श्वकोन आसन Parivṛtta Pārśvakoṇāsana Advanced · twists · 30–60 seconds each side obliquesquadriceps Rooster Pose Kukkuṭāsana Advanced · balance · 3–6 breaths shoulderstriceps Scales Pose Tolāsana Advanced · balance · 5–10 breaths shoulderstriceps Scorpion Pose Vṛścikāsana प्रगत · उलटे आसन · 10–20 सेकंद shouldersspinal erectors Shoulder-Pressing Pose Bhujapīḍāsana Advanced · balance · 3–6 breaths shouldersabdominals पार्श्व बकासन पार्श्व बकासन प्रगत · तोल · प्रत्येक बाजूला 3–6 श्वास obliquesshoulders Side Shoulderstand Pārśva Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side obliquesshoulders Sleeping Tortoise Pose Supta Kūrmāsana Advanced · forward bends · 20–45 seconds hip adductorsglutes Supported Headstand सालंब शीर्षासन प्रगत · उलटी आसने · 30 सेकंद ते 3 मिनिटे, काही महिन्यांत हळूहळू वाढवत shouldersabdominals Supported Shoulderstand Sālamba Sarvāṅgāsana Advanced · inversions · 1–3 minutes, built up gradually shouldersabdominals Tortoise Pose Kūrmāsana Advanced · forward bends · 30–60 seconds hamstringship adductors Two-Legged Inverted Staff Pose Dvi Pāda Viparīta Daṇḍāsana Advanced · backbends · 30–60 seconds spinal erectorsshoulders Two-Legged Sage Pose Dvi Pāda Kauṇḍinyāsana प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास obliquestriceps आधाराशिवाय शीर्षासन Nirālamba Śīrṣāsana प्रगत · उलटे आसन · 15–45 सेकंद shouldersupper back Unsupported Shoulderstand Nirālamba Sarvāṅgāsana प्रगत · उलटे आसन · 10–30 सेकंद abdominalsspinal erectors Upward Bow Pose Ūrdhva Dhanurāsana Advanced · backbends · 10–20 seconds, 2–3 rounds glutesquadriceps Upward Lotus in Shoulderstand Ūrdhva Padmāsana प्रगत · उलटे आसन · 15–30 सेकंद abdominalsshoulders Upward Rooster Pose Ūrdhva Kukkuṭāsana Advanced · balance · 3–6 breaths shouldersabdominals Upward-Facing Forward Bend Ūrdhva Mukha Paścimottānāsana Advanced · forward bends · 20–40 seconds hamstringsabdominals