How to loosen tight hip flexors

Share on

For some people, it’s quite difficult to sit cross-legged while meditating due to tight hip flexors and hamstrings.
Of course, there are many ways to sit during your meditation session but that’s not what we will be analyzing today. After all, becoming more flexible is beneficial for your whole body.
Having tight hip flexors can lead to back pain and incorrect body posture.

I have gathered some yoga asanas for beginners, that helps to loosen tight hip flexors and hamstrings. You can start by practicing these asanas softly so that you won’t hurt yourself.

crossed legged position woman sitting on the beach

It’s very important to listen to your body during the asanas. Don’t do them if you feel pain anywhere in the leg, because you can hurt your joints.
If you have any kind of problem or health condition in any part of your legs, hips or in your back, you should always consult your doctor before practicing these asanas. Please read the medical disclaimer on the footer of the website.



Ardha Titali

This asana is also called the half butterfly pose and it doesn’t only help to loosen your hips, it also benefits the knees.*

  • Sit with your legs stretched right in front of you. Keep you back straight, not slumping. If you need back support you can sit towards a wall.
  • Bend your right knee and place your foot as high as possible on your left thigh.
  • Place your left hand on your right foot, and your right hand on your right knee.
  • Move your right knee towards your chest while inhaling, and towards the floor (as low as possible) while exhaling.

There is one more variation of this asana, where you just press your knee towards the floor and then let it come back by itself.

The instructions in the video below are very clear, but you may want to do it slower.

Notes: All your body parts should be relaxed.
Be sure you are not moving any other part of your body except your leg and your hand.
It’s your right hand that controls the movement and not your leg. Your leg should be completely relaxed, being guided by your hand.
When you are done, stretch your leg carefully, then bend it again while being straight (by keeping your sole one the floor) and stretch it again. This will prevent any damage in your knee.
Focus on the hip movement while doing this asana.


Shroni chakra

In this asana you sit exactly as in Ardha Titali but instead of pulling your leg upwards or downwards, you make circles with your knee.
Start doing circles clockwise and then on the opposite side.
Same notes as in Ardha Titali applies here too.



Purna Titali

Purna Titali yoga pose

This is the Butterfly pose and it helps loosen your hips.

  • Sit with your feet stretched out, in front of you with your back straight and your body relaxed.
  • Bend your legs and place your soles touching each other as close to your pelvis as possible.
  • Keep your body and especially your legs relaxed.
  • Hold your feet together with your both hands while moving your knees up and down.


Focus on keeping your legs relaxed.

Caution: If you have any lower back or sacrum health issues, you should not practice this asana.*




yoga book link

A Yoga manual that is used by Yoga teachers and students describing and illustrating asanas, pranayamas, mudras and bandhas. Strongly recommended to anyone that wants to have a guide at home.

Share on

Leave a Reply

Your email address will not be published. Required fields are marked *