The Power of Hip-Opening Asanas: Release Tension & Cultivate Freedom

Andrea Santos Richardson
Jun 26
2 min read

In the world of yoga, our hips are more than just joints — they are emotional storage units. Hip-opening asanas have become beloved practices not only for improving flexibility, but also for unlocking deep-seated tension and encouraging emotional release. Whether you’re a yoga practitioner or training to become a teacher, understanding the importance of these poses can transform your personal and professional practice.

Why the Hips Hold Tension

From a physical perspective, the hips are one of the most complex areas of the body, containing over 20 muscles that impact mobility, posture, and lower back health. But in yoga philosophy and trauma-informed approaches, the hips are also seen as a repository for stagnant emotions, stress, and trauma.

When we experience fear, sadness, or prolonged stress, our body contracts — especially around the pelvis. Releasing these areas through asana practice creates space not only in the body, but in the mind and heart as well.

Benefits of Hip-Opening Asanas

Improved mobility & flexibility in the hips and lower back
Reduced pain in the knees, hips, and spine
Better circulation in the pelvic area
Emotional release and nervous system regulation
Support in sitting for meditation or pranayama

At Shambhala Yoga School, we often explore these postures deeply during our 200-hour and 300-hour Yoga Teacher Trainings in Tenerife — not just as physical shapes, but as tools for self-discovery and healing.

Key Hip-Opening Asanas to Explore

Here are some asanas we love to guide in our trainings:

1. Baddha Konasana (Butterfly)

A gentle way to start opening the hips and grounding the body. Add a folded blanket under the hips to tilt the pelvis forward.

2. Anjaneyasana (Low Lunge)

Deeply stretches the hip flexors and quads while engaging the breath. A great pose to explore stability and vulnerability together.

3. Eka Pada Rajakapotasana (Pigeon Pose)

A classic and powerful hip-opener that often brings emotional sensations to the surface. We recommend using props to support the hips and stay for several breaths.

4. Supta Kapotasana (Reclined Pigeon)

A more accessible version of Pigeon, great for releasing tension gently. Especially useful for trauma-informed or restorative settings.

5. Malasana (Yogi Squat)

This deep squat grounds energy, stretches the groin, and supports digestion. A wonderful pose for connecting with the Earth element and the root chakra.

Combining Hip-Openers with Pranayama

To deepen the effect of these poses, we often pair them with calming breathing techniques like Nadi Shodhana (alternate nostril breathing) or Bhramari (bee breath). These pranayama practices help regulate the nervous system, support the emotional body, and create a sense of inner spaciousness.

Learn More in Tenerife 🌴

If you’re curious to go deeper, we explore the physical, emotional, and energetic aspects of yoga in our Yoga Alliance–certified Teacher Training Courses in Tenerife. With small group sizes (max. 9 students), personalized attention, and a supportive environment, you’ll feel safe to explore your body and heart with respect, love, and confidence.

We offer: