Poses that work the hips

Bridge Pose● Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds Child's Pose● Bālāsana Beginner · restorative · 2–5 minutes Cobra Pose● భుజంగాసనం Beginner · backbends · 15–30 seconds, 2–3 rounds Extended Triangle Pose● Trikoṇāsana Beginner · standing · 30–60 seconds Mountain Pose● Tāḍāsana Beginner · standing · 30–60 seconds Seated Forward Bend● పశ్చిమోత్తానాసనం ప్రారంభకులకు · ముందుకు వంగడం · 1–3 నిమిషాలు వృక్షాసనం● Vṛkṣāsana ప్రారంభకులకు · బ్యాలెన్స్ · ఒక్కో వైపు 20–45 సెకన్లు Warrior II● Vīrabhadrāsana II Beginner · standing · 30–60 seconds Auspicious Pose స్వస్తికాసనం Beginner · seated · 1–4 minutes Bharadvaja's Twist I Bharadvājāsana I Beginner · twists · 30–60 seconds each side Bound Angle Forward Fold Uttāna Baddha Koṇāsana ప్రారంభకులకు · ముందుకు వంగడం · 1–3 నిమిషాలు Bound Angle Pose Baddha Koṇāsana Beginner · seated · 1–3 minutes Chair Pose Utkaṭāsana Beginner · standing · 30–60 seconds Constructive Rest Supta Tāḍāsana Beginner · restorative · 5–15 minutes Cow Pose Bitilāsana Beginner · backbends · 8–12 rounds with Cat మకరాసనం (మొసలి భంగిమ) మకరాసనం Beginner · restorative · 3–8 minutes Cross-Legged Forward Fold Adho Mukha Sukhāsana Beginner · forward bends · 1–2 minutes each side Dolphin Plank Pose Makara Adho Mukha Śvānāsana Beginner · balance · 20–45 seconds Easy Bow Pose Sarala Dhanurāsana Beginner · backbends · 15–30 seconds, 2 rounds Easy Pose Sukhāsana Beginner · seated · 1–5 minutes Easy Seated Twist Parivṛtta Sukhāsana Beginner · twists · 5–8 breaths each side Equestrian Pose Aśva Sañcālanāsana Beginner · standing · 30–60 seconds ఉత్థిత పార్శ్వకోణాసనం Utthita Pārśvakoṇāsana Beginner · standing · 30–60 seconds Five-Pointed Star Pose Utthita Tāḍāsana Beginner · standing · 30–60 seconds Flapping Fish Pose Matsya Krīḍāsana Beginner · restorative · 3–6 minutes each side Garland Pose Mālāsana ప్రారంభకులకు · కూర్చుని · 45–90 సెకన్లు Gate Pose Parighāsana Beginner · standing · 30–60 seconds Goddess Pose Utkaṭa Koṇāsana Beginner · standing · 30–60 seconds Gracious Pose Bhadrāsana Beginner · seated · 1–3 minutes Half Camel Pose Ardha Uṣṭrāsana Beginner · backbends · 20–40 seconds Half Frog Pose Ardha Maṇḍūkāsana Beginner · seated · 20–40 seconds each side Half Locust Pose Ardha Śalabhāsana Beginner · backbends · 10–15 seconds each side, 2–3 rounds Half Side Plank Ardha Vasiṣṭhāsana ప్రారంభకులకు · బ్యాలెన్స్ · ఒక్కో వైపు 30–60 సెకన్లు Half Standing Forward Bend Ardha Uttānāsana Beginner · forward bends · 15–30 seconds Happy Baby Pose ఆనంద బాలాసనం Beginner · restorative · 1–3 minutes Hare Pose Śaśāṅkāsana Beginner · restorative · 2–5 minutes Head-to-Knee Pose Jānu Śīrṣāsana Beginner · forward bends · 1–2 minutes each side Hero Pose Vīrāsana Beginner · seated · 1–4 minutes Knees-to-Chest Pose పవనముక్తాసనం Beginner · restorative · 1–3 minutes Legs-Up-the-Wall Pose విపరీత కరణి Beginner · inversions · 5–10 minutes శలభాసనం Śalabhāsana Beginner · backbends · 10–20 seconds, 3 rounds Low Lunge Añjaneyāsana Beginner · standing · 30–60 seconds Plank Pose Phalakāsana Beginner · balance · 20–45 seconds Raised Arms Pose హస్త ఉత్తానాసనం ప్రారంభకులకు · వెనక్కి వంగడం · 2–3 శ్వాసలు Reclining Bound Angle Pose సుప్త బద్ధ కోణాసనం Beginner · restorative · 5–10 minutes Reclining Easy Pose Supta Sukhāsana Beginner · restorative · 5–10 minutes Reclining Hand-to-Big-Toe Pose సుప్త పాదాంగుష్ఠాసనం Beginner · restorative · 1–3 minutes each side Relaxed Staff Pose Śithila Daṇḍāsana Beginner · restorative · 5–15 minutes Reverse Tabletop Pose Ardha Pūrvottānāsana Beginner · backbends · 20–30 seconds, 2 rounds Reverse Warrior Viparīta Vīrabhadrāsana Beginner · standing · 30–60 seconds Revolved Staff Pose Parivṛtta Daṇḍāsana Beginner · twists · 5–8 breaths each side Simple Seated Twist Vakrāsana Beginner · twists · 30–60 seconds each side Snake Pose Sarpāsana Beginner · backbends · 10–20 seconds, 3 rounds స్ఫింక్స్ భంగిమ సాలంబ భుజంగాసనం ప్రారంభకులు · వెన్ను వంపులు · 1–3 నిమిషాలు Staff Pose Daṇḍāsana ప్రారంభకులకు · కూర్చుని · 30–60 సెకన్లు Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds నిలబడి ముందుకు వంగడం Uttānāsana Beginner · forward bends · 45–90 seconds Standing Spinal Twist Kaṭicakrāsana Beginner · twists · 6–10 rounds each side Stick Pose Yaṣṭikāsana Beginner · restorative · 5–8 rounds of stretch and release Supine Abdominal Stretch Supta Udarākarṣaṇāsana Beginner · restorative · 2–4 minutes each side Supine Spinal Twist Supta Matsyendrāsana Beginner · twists · 60–120 seconds each side Supported Bridge Pose Sālamba Setubandhāsana Beginner · restorative · 3–8 minutes Supported Child's Pose Sālamba Bālāsana Beginner · restorative · 5–10 minutes Supported Fish Pose Sālamba Matsyāsana Beginner · restorative · 5–10 minutes Supported Seated Forward Bend Sālamba Paścimottānāsana ప్రారంభకులకు · ముందుకు వంగడం · 3–5 నిమిషాలు Thunderbolt Pose Vajrāsana Beginner · seated · 1–5 minutes Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side తిర్యక భుజంగాసనం తిర్యక భుజంగాసనం ప్రారంభకులకు · వెనక్కి వంగడం · ఒక్కో వైపు 5–8 నెమ్మది రౌండ్లు Warrior I వీరభద్రాసనం I Beginner · standing · 30–60 seconds Wide-Angle Seated Pose Upaviṣṭha Koṇāsana Beginner · seated · 1–2 minutes Wide-Legged Standing Forward Bend Prasārita Pādottānāsana Beginner · forward bends · 45–90 seconds Womb Pose Garbhāsana Beginner · restorative · 3–8 minutes each side Accomplished Pose Siddhāsana Intermediate · seated · 2–5 minutes Archer Pose Ākarṇa Dhanurāsana Intermediate · seated · 20–40 seconds each side Bharadvaja's Twist II Bharadvājāsana II ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Big Toe Pose Pādāṅguṣṭhāsana Intermediate · forward bends · 45–90 seconds Boat Pose Nāvāsana Intermediate · seated · 20–40 seconds Bow Pose Dhanurāsana Intermediate · backbends · 15–25 seconds, 2–3 rounds Camel Pose Uṣṭrāsana Intermediate · backbends · 20–30 seconds, 2 rounds Cow Face Pose Gomukhāsana Intermediate · seated · 45–90 seconds each side Crow Pose Kākāsana Intermediate · balance · 3–8 breaths Eagle Pose Garuḍāsana Intermediate · balance · 20–45 seconds each side Fire Log Pose Agnistambhāsana Intermediate · seated · 1–2 minutes each side Fish Pose Matsyāsana Intermediate · backbends · 20–40 seconds Four-Footed Pose Catuṣpādāsana Intermediate · backbends · 20–40 seconds, 2 rounds Frog Pose Maṇḍūkāsana Intermediate · seated · 20–40 seconds Half Boat Pose Ardha Nāvāsana Intermediate · seated · 15–30 seconds Half Bow Pose Ardha Dhanurāsana మధ్యస్థ స్థాయి · వెన్ను వంపులు · ఒక్కో వైపు 15–20 సెకన్లు Half Frog Pose Ardha Bhekāsana మధ్యస్థ స్థాయి · వెన్ను వంపులు · ఒక్కో వైపు 20–30 సెకన్లు Half Lord of the Fishes Pose Ardha Matsyendrāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Half Lotus Pose Ardha Padmāsana Intermediate · seated · 1–3 minutes each side Half Moon Pose Ardha Candrāsana Intermediate · balance · 20–45 seconds each side High Crescent Lunge Utthita Aśva Sañcālanāsana Intermediate · standing · 30–60 seconds Intense Side Stretch Pose Pārśvottānāsana Intermediate · forward bends · 45–90 seconds One-Handed Arm Pose Eka Hasta Bhujāsana Intermediate · balance · 3–8 breaths each side One-Legged Bridge Pose Eka Pāda Setu Bandhāsana మధ్యస్థ స్థాయి · వెన్ను వంపులు · ఒక్కో వైపు 15–20 సెకన్లు One-Legged King Pigeon Pose Eka Pāda Rājakapotāsana మధ్యస్థ స్థాయి · వెన్ను వంపులు · ఒక్కో వైపు 30–60 సెకన్లు Pendant Pose Lolāsana Intermediate · balance · 3–8 breaths Pigeon Pose Eka Pāda Kapotāsana Intermediate · seated · 1–2 minutes each side Reclining Hero Pose Supta Vīrāsana Intermediate · backbends · 1–3 minutes Revolved Abdomen Pose Jaṭhara Parivartanāsana Intermediate · twists · 6–10 slow rounds each side Revolved Chair Pose Parivṛtta Utkaṭāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Revolved Head-to-Knee Pose Parivṛtta Jānu Śīrṣāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Revolved Low Lunge Parivṛtta Añjaneyāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Revolved Triangle Pose Parivṛtta Trikoṇāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Revolved Wide-Angle Seated Pose Parivṛtta Upaviṣṭa Koṇāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Revolved Wide-Legged Forward Bend Parivṛtta Prasārita Pādottānāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు Seated Wide-Legged Forward Fold Upaviṣṭha Koṇāsana A Intermediate · forward bends · 1–3 minutes Side Bow Pose Pārśva Dhanurāsana Intermediate · backbends · 2–3 breaths each side Side Lunge Skandāsana Intermediate · standing · 30–60 seconds Side Plank Pose (Feet Stacked) Pārśva Phalakāsana Intermediate · balance · 20–40 seconds each side Side Plank with Lifted Leg Vasiṣṭhāsana Intermediate · balance · 15–30 seconds each side Side Wide-Angle Seated Fold Pārśva Upaviṣṭha Koṇāsana Intermediate · forward bends · 45–90 seconds each side Spread-Leg Seated Forward Fold Pāda Prasāra Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side Standing Split Ūrdhva Prasārita Ekapādāsana Intermediate · inversions · 30–45 seconds each side Standing Straddle Samakoṇāsana Intermediate · standing · 30–60 seconds Supported Upward Bow Pose Sālamba Ūrdhva Dhanurāsana Intermediate · backbends · 1–3 minutes Upward Plank Pose Pūrvottānāsana Intermediate · backbends · 15–30 seconds, 2 rounds Upward-Facing Dog Ūrdhva Mukha Śvānāsana Intermediate · backbends · 15–30 seconds Warrior III Vīrabhadrāsana III Intermediate · balance · 20–45 seconds each side Wide-Legged Plough Pose Supta Koṇāsana Intermediate · inversions · 30–60 seconds Wild Thing Camatkārāsana మధ్యస్థ స్థాయి · వెన్ను వంపులు · ఒక్కో వైపు 10–20 సెకన్లు Yogic Seal Pose Yogamudrāsana Intermediate · seated · 30–60 seconds Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds Bound Lotus Pose Baddha Padmāsana Advanced · seated · 20–45 seconds each side Bridge Pose on the Crown Setu Bandhāsana Advanced · backbends · 10–20 seconds Bulb Pose Kandāsana Advanced · backbends · 10–20 seconds Cowherd Pose Gorakṣāsana Advanced · seated · 15–30 seconds బకాసనం (కొంగ భంగిమ) Bakāsana Advanced · balance · 3–8 breaths Destroyer of the Universe Pose Kāla Bhairavāsana Advanced · balance · 3–5 breaths each side Ear Pressure Pose Karṇapīḍāsana Advanced · inversions · 20–45 seconds Eight-Angle Pose Aṣṭāvakrāsana Advanced · balance · 3–6 breaths each side Extended Hand-to-Big-Toe Pose Utthita Hasta Pādāṅguṣṭhāsana Advanced · balance · 5–15 seconds Firefly Pose Ṭiṭṭibhāsana Advanced · balance · 3–6 breaths Flying Pigeon Pose Gālavāsana Advanced · balance · 3–6 breaths each side Foot Behind the Head Pose Eka Pāda Śīrṣāsana Advanced · seated · 15–30 seconds each side Forearm Stand Piñcha Mayūrāsana Advanced · inversions · 15–45 seconds Frog Pose Bhekāsana Advanced · backbends · 10–20 seconds Front Splits Hanumānāsana Advanced · seated · 30–60 seconds each side Full Lord of the Fishes Pose Pūrṇa Matsyendrāsana Advanced · twists · 20–40 seconds each side Gheranda's Pose Gheraṇḍāsana Advanced · backbends · 15–20 seconds each side Half Bound Lotus Forward Bend Ardha Baddha Padma Paścimottānāsana Advanced · forward bends · 30–60 seconds each side Half Lord of the Fishes Pose II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side Handstand Adho Mukha Vṛkṣāsana Advanced · inversions · 10–40 seconds విపరీత శలభాసనం విపరీత శలభాసనం Advanced · backbends · 5–10 seconds Inverted Staff Pose Viparīta Daṇḍāsana Advanced · backbends · 20–40 seconds King Pigeon Pose Rājakapotāsana Advanced · backbends · 5–10 seconds Little Thunderbolt Pose Laghu Vajrāsana Advanced · backbends · 5–10 seconds Lord of the Dance Pose Naṭarājāsana Advanced · balance · 5–15 seconds Lotus Peacock Pose Padma Mayūrāsana Advanced · balance · 3–6 breaths Lotus Pose Padmāsana Advanced · seated · 1–3 minutes each side Marichi's Pose B Marīcyāsana B Advanced · twists · 30–60 seconds each side Marichi's Pose C Marīcyāsana C Advanced · twists · 20–40 seconds each side Marichi's Pose D Marīcyāsana D Advanced · twists · 20–40 seconds each side Noose Pose Pāśāsana Advanced · twists · 20–40 seconds each side One-Legged Inverted Staff Pose Eka Pāda Viparīta Daṇḍāsana Advanced · backbends · 5–10 seconds each side One-Legged Sage Pose II Eka Pāda Kauṇḍinyāsana II Advanced · balance · 3–5 breaths each side One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side One-Legged Upward Bow Pose Eka Pāda Ūrdhva Dhanurāsana Advanced · backbends · 5–10 seconds each side Pigeon Pose Kapotāsana Advanced · backbends · 10–20 seconds Reclining Thunderbolt Pose Supta Vajrāsana Advanced · seated · 15–30 seconds Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side Revolved Side Angle Pose Parivṛtta Pārśvakoṇāsana Advanced · twists · 30–60 seconds each side Rooster Pose Kukkuṭāsana Advanced · balance · 3–6 breaths Scales Pose Tolāsana Advanced · balance · 5–10 breaths Scorpion Pose Vṛścikāsana Advanced · inversions · 10–20 seconds Shoulder-Pressing Pose Bhujapīḍāsana Advanced · balance · 3–6 breaths Side Crane Pose Pārśva Bakāsana Advanced · balance · 3–6 breaths each side Side Shoulderstand Pārśva Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side Sleeping Tortoise Pose Supta Kūrmāsana Advanced · forward bends · 20–45 seconds Supported Headstand సాలంబ శీర్షాసనం అడ్వాన్స్‌డ్ · ఇన్వర్షన్లు · 30 సెకన్ల నుంచి 3 నిమిషాల వరకు, నెలల తరబడి పెంచుకుంటూ Supported Shoulderstand Sālamba Sarvāṅgāsana Advanced · inversions · 1–3 minutes, built up gradually Tortoise Pose Kūrmāsana Advanced · forward bends · 30–60 seconds Two-Legged Inverted Staff Pose Dvi Pāda Viparīta Daṇḍāsana Advanced · backbends · 30–60 seconds Two-Legged Sage Pose Dvi Pāda Kauṇḍinyāsana Advanced · balance · 3–5 breaths each side Unsupported Headstand Nirālamba Śīrṣāsana Advanced · inversions · 15–45 seconds Unsupported Shoulderstand Nirālamba Sarvāṅgāsana Advanced · inversions · 10–30 seconds Upward Bow Pose Ūrdhva Dhanurāsana Advanced · backbends · 10–20 seconds, 2–3 rounds Upward Lotus in Shoulderstand Ūrdhva Padmāsana Advanced · inversions · 15–30 seconds Upward Rooster Pose Ūrdhva Kukkuṭāsana Advanced · balance · 3–6 breaths Upward-Facing Forward Bend Ūrdhva Mukha Paścimottānāsana Advanced · forward bends · 20–40 seconds