--- title: "Unlock Tight Hips and Hamstrings with Guided Yoga Classes" description: "Stop feeling stiff from sitting. Join guided yoga sessions focusing on hip and hamstring flexibility, proper alignment, and relief for desk-bound bodies." canonical: https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/unlock-your-hips-hamstrings last_updated: 2025-09-06 --- # Unlock Tight Hips and Hamstrings with Guided Yoga Tribe Verified · 100+ asanas broken down for beginners By [Yoga for Cure](https://mytribe.in/yoga_for_cure) · Available online via video call · ₹2,000 per month (estimate) Part of [Yoga for Flexibility & Mobility](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility). [View full gallery](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/gallery) Long hours at your desk making your hips and hamstrings feel stiff? I guide you through slow, alignment-focused flows designed to release that tension and help you move with ease again. ## Photos and videos - [Video: I call this "Mountain Walking," and it's my favorite drill for improving hamstring flexibility. By walking your feet towards your hands from Parvatasana (Mountain Pose), you create a dynamic stretch that yields great results over time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edf2a078-8c89-48ec-b6f9-aa796bb37807) - [Video: Paschimottanasana (Seated Forward Fold) is a classic hamstring stretch. I demonstrate how to practice with correct alignment, keeping the spine straight to deepen the stretch in the hamstrings rather than just rounding the back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1b2abf2-35b4-4e7c-a3b8-c6013dc1ee3f) - [Video: Ardha Uttanasana (Standing Half Forward Fold) is a great way to lengthen the hamstrings and spine. I show how to maintain a flat back, which is key to getting the most benefit from this pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e12e4210-59b0-4491-853b-08418061aead) - [Video: This tutorial clarifies the subtle but important differences between three standing forward folds: Uttanasana, Padangusthasana (holding the big toes), and Padahastasana (hands under feet), each offering a progressively deeper hamstring stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a3fbac7-0202-4fba-b023-32d1d6bd1d97) - [Video: Prasarita Padottanasana (Wide-Legged Forward Fold) stretches the hamstrings and inner thighs. I guide you through the full expression of the pose, from holding the toes to bending the elbows for a deeper fold.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbd40d95-033b-4b74-9fa9-e25e8395c746) - [Video: Parsvottanasana (Pyramid Pose) is an intense side stretch that targets the hamstrings of the front leg. I demonstrate the pose with the traditional hand position (reverse prayer) for an added shoulder-opening benefit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b69b5c00-d04a-4415-bf39-05313173d44f) - [Video: Ardha Hanumanasana (Half Splits) is a key preparatory pose for the full front split. I explain the alignment of keeping the back knee under the hip to isolate and effectively stretch the hamstring of the front leg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c17f6a6a-e796-4d62-96c8-9051c06fcf15) - [Video: Hanumanasana (Monkey Pose or Front Splits) is an advanced posture that represents a full opening of the hamstrings and hip flexors. I show you how to safely slide into the pose using the floor for support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adf316f2-c373-4139-842b-ec7228700970) - [Video: Kapotasana (Pigeon Pose) is one of the best asanas for opening the hips. This beginner-friendly version focuses on keeping the hips square and spine lifted to get a deep stretch in the outer hip and glute.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cee53113-9f19-4f2f-8883-b0c92b2b26d7) - [Video: In this Kannada tutorial, I teach Kapotasana (Pigeon Pose), explaining how to adjust the distance between the knees to control the intensity of the hip stretch. This is a foundational pose for anyone wanting to do front splits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffcb83f2-145a-403f-84fa-a4d4ba88bf1a) - [Video: Utthan Pristhasana (Lizard Pose) is a deep hip opener for the hip flexors and inner thighs. I show how to practice both the gentle version with the back knee down and the more challenging version with the knee lifted.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89ecee9e-8e20-4947-9245-6225a8f9ad5b) - [Video: This video clarifies the difference between Ashwa Sanchalanasana (Equestrian Pose) and Utthan Pristhasana (Lizard Pose). Understanding the foot placement is key to targeting different areas of the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbe2364e-864f-4748-b9db-f969f3a90d50) - [Video: Suchirandrasana (Eye of the Needle Pose) is a fantastic stretch for the glutes and piriformis muscle, often done after running or leg workouts. I show how to pull the knee towards the chest to deepen the stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17035507-eda7-48d7-9b83-be1613e2767a) - [Video: Ananda Balasana (Happy Baby Pose) is a gentle yet effective hip opener. I guide you on how to hold the toes and press the knees towards the floor, which also provides a nice release for the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e20796a-066f-4b39-be5c-c5d23cfaa9d6) - [Video: Supta Baddha Konasana (Reclining Bound Angle Pose) is a restorative hip opener. It allows you to relax into the stretch, using gravity to gently open the inner thighs and groin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69822c38-072e-4a13-8c34-d8ce68477a9b) - [Video: This video shows drills to help you sit comfortably in Sukhasana (Easy Pose). We practice Baddha Konasana (Butterfly) and Shishupalasana (Rock-a-Bye Baby) to improve the hip flexibility needed for comfortable seated postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22c652da-5cc9-4721-90ea-376a98e206d0) - [Video: Skandasana (Side Lunge) is a dynamic hip opener often found in vinyasa flows and Chandra Namaskar (Moon Salutation). I demonstrate how to sink the hips low while keeping the other leg straight to stretch the inner thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e2fa684-d4d3-4c18-a013-a588d374fe72) - [Video: Gomukhasana (Cow Face Pose) provides a deep stretch for the outer hips and glutes. I explain the alignment of stacking the knees and also show the corresponding arm bind for a full-body stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc82bdd9-4fc6-4348-92b1-3b00d5172002) - [Video: Anantasana (Side-Reclining Leg Lift) is a unique pose that challenges your balance while stretching your hamstrings. I show how to lie on your side and extend the leg up towards the ceiling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f067c8af-0552-4a0e-9849-0000dfb2804d) - [Video: Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) allows you to isolate and stretch the hamstring without the challenge of balancing. I show how to keep the opposite leg grounded for a stable and deep stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86074c53-1169-4f90-b722-4b974e4565b1) - [Video: This is a dedicated yoga flow designed to improve mobility and flexibility in your hip joints. It combines several hip-opening movements into a smooth sequence that you can add to your regular practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2026a4f-d22b-4244-8c9c-9bbb7a479884) ## About Unlock Your Hips & Hamstrings Most people I work with struggle with hip tightness because of prolonged sitting at work. In these sessions, I don't just ask you to stretch; we focus on active release, using correct alignment cues to safely lengthen those muscles. We often use simple props like a towel or a cushion to support your body so you can find the stretch without feeling strained or forced. When I teach hip and hamstring openers, my primary rule is simple: alignment first, depth second. I often tell my students, 'nimma bennannu straight aagi itkolli' (keep your back straight). When you round your back in a forward fold, you are not actually lengthening your hamstrings; you are just stressing your spine. My flows—like the transition from Parvatasana to Padahastasana—are designed to build that length gradually. I see many beginners force themselves into a full Hanumanasana (front splits) before their body is ready. My approach is different. We start with Ardha Hanumanasana to safely prepare the hip flexors. It is about understanding your limit today, not forcing your body to look like the pictures on social media. Whether we are working on Kapotasana (Pigeon Pose) or Supta Baddha Konasana (Reclining Bound Angle Pose), I explain why we are doing it. Is it to release the glutes after a long run, or to open the groin area because you sit all day? Understanding the 'why' makes the practice more effective. I combine English, Sanskrit names, and occasional Kannada cues to ensure you understand exactly how to position your feet and hips. If you have tight hamstrings or stiffness from a desk job, we start there. You will never feel rushed in my classes. We take it one breath at a time. ## About Yoga for Cure I’m Neha. I started 'Yoga for Cure' because I know exactly how frustrating it is to feel stiff and limited by your own body. I keep my sessions focused on safety and alignment, so you actually see progress instead of just getting tired. [See all of Yoga for Cure's services](https://mytribe.in/yoga_for_cure) ## More from Yoga for Flexibility & Mobility by Yoga for Cure - [Featured](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/featured) - [Daily Flexibility Routines](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/daily-flexibility-routines) - [Yoga for a Healthy Spine](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/yoga-for-a-healthy-spine) - [Master the Asanas: Pose Tutorials](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/master-the-asanas-pose-tutorials) - [Standing Poses for Strength & Balance](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/standing-poses-for-strength-balance) - [Yoga for Common Ailments](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/yoga-for-common-ailments) - [Yoga in Kannada (ಕನ್ನಡದಲ್ಲಿ ಯೋಗ)](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/yoga-in-kannada) - [Additional Poses & Flows](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/additional-poses-flows) ## More services by Yoga for Cure - [Yoga for Beginners](https://mytribe.in/yoga_for_cure/yoga-for-beginners) - [Therapeutic Yoga](https://mytribe.in/yoga_for_cure/therapeutic-yoga) - [Intermediate & Group Yoga](https://mytribe.in/yoga_for_cure/intermediate-group-yoga) ## Similar work from other experts - [Hips and Hamstring Release Yoga](https://mytribe.in/mudra_rooftopyogastudio/specialized-yoga-workshops/hips-hamstrings-deep-dive) by Gowri · Specialized Yoga Workshops · Live Online Sessions - [Hip Opening & Seated Poses](https://mytribe.in/sanchitayog/yoga-instruction/hip-opening-seated-poses) by Sanchita · Yoga Instruction · Online classes & at-home sessions across Delhi NCR - [Unlocking Hips and Hamstrings with Prop-Based Yoga](https://mytribe.in/soul.to.shiva/group-yoga-classes-all-levels/unlocking-hips-hamstrings) by Sunil Yogi · Group Yoga Classes (All Levels) · Online and at studios in New Ashok Nagar & Mayur Vihar - [Flexibility for Tight Hips & Hamstrings](https://mytribe.in/yoga.sanj/yoga-for-fitness-and-flexibility/flexibility-for-tight-hips-hamstrings) by Sanjana · Yoga for Fitness and Flexibility · Available Online & In-person across Bengaluru - [Unlock Your Hips and Lower Body With Gentle Yoga](https://mytribe.in/saumyamishrayoga/specialty-yoga-programs/unlock-your-hips-lower-body) by Saumya Mishra · Specialty Yoga Programs · Available Online; Travels to homes and offices across Bengaluru - [Unlock Your Mobility and Move Without Pain](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching/unlock-your-mobility) by Sonali Singh · Corrective Exercise & Mobility Coaching · Available exclusively online ## Guides - [Yoga](https://mytribe.in/guides/yoga-instructors-in-bengaluru): Batch, home or online, when back pain needs a yoga therapist, and what to check in the trial class. From ₹1,500 a month at a neighbourhood trust batch. ## Book To book Yoga for Cure, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Yoga%20for%20Flexibility%20%26%20Mobility%20by%20Yoga%20for%20Cure.) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.