The Best Yoga Stretches for Tight Hips and Hormone Balance After 40

If you're over 40 and dealing with tight hips, low energy, or hormonal changes, you're not alone—and yoga may be the exact reset your body needs.

Hormonal shifts during perimenopause and menopause can lead to tension, inflammation, and stress buildup in the hips and pelvis. Add to that the sedentary lifestyle many of us juggle, and it’s no surprise our hips feel locked up and our mood out of sync.

But here's the good news: Certain yoga stretches not only help release tight hips, they also support hormone balance by calming the nervous system and encouraging better circulation.

Let’s dive into the most effective hip-opening yoga stretches that support your body—and hormones—after 40.

Why Tight Hips Matter After 40

Tight hips are more than just uncomfortable—they can:

• Affect posture and alignment
• Increase lower back pain
• Disrupt pelvic health
• Heighten cortisol (stress hormone) levels
• Limit mobility and flexibility

By releasing tension in the hips, you're not just gaining physical flexibility—you're also inviting emotional release and hormonal harmony.

1. Low Lunge (Anjaneyasana)

This powerful stretch opens the front of the hips and pelvis, where many women store tension.

How to do it:

• Step your right foot forward into a lunge.
• Lower the left knee to the mat.
• Keep your hips square and arms lifted or hands on the mat.

Benefits:

• Lengthens hip flexors
• Stimulates reproductive organs
• Opens the heart and improves energy flow

2. Pigeon Pose (Eka Pada Rajakapotasana)

A deep hip opener that targets the outer hips and glutes—perfect for releasing stuck emotions.

How to do it:

• From a tabletop or plank, bring your right knee behind your right wrist.
• Extend your left leg straight back.
• Fold forward over your bent leg, using props if needed.

Benefits:

• Releases tension in the hips and groin
• Supports emotional detox
• Calms the nervous system

3. Bound Angle Pose (Baddha Konasana)

Known as a hormone-balancing classic, this seated pose targets the hips, inner thighs, and pelvic floor.

How to do it:

• Sit tall with the soles of your feet together.
• Let your knees fall open to the sides.
• Hold your feet and gently hinge forward if comfortable.

Benefits:

• Boosts circulation to reproductive organs
• Helps relieve PMS or menopause symptoms
• Supports adrenal balance

4. Reclined Twist (Supta Matsyendrasana)

This gentle twist supports digestion, liver detox, and hormonal balance.

How to do it:

• Lie on your back, hug your right knee to your chest.
• Cross it over your body to the left.
• Extend your right arm and gaze right.

Benefits:

• Releases the spine and hips
• Supports liver function (key for hormone detox)
• Encourages deep relaxation

5. Supported Bridge Pose (Setu Bandhasana)

A restorative pose that strengthens the lower body while stimulating the thyroid and calming stress.

How to do it:

• Lie on your back, knees bent, feet hip-width apart.
• Press into your feet to lift your hips.
• Place a block or bolster under your sacrum for support.

Benefits:

• Gently opens the hips
• Stimulates endocrine glands
• Lowers cortisol and boosts mood

Daily Practice Tips for Women 40+

• Start with 10–15 minutes a day.
• Breathe deeply through each stretch.
• Add soft music or essential oils for a calming touch.
• Stay consistent—a little daily movement goes a long way.

Final Thoughts

Yoga stretches aren’t just about flexibility—they’re a powerful tool to help balance hormones, release stress, and support your body through midlife changes. By focusing on the hips, you’re unlocking physical and emotional tension—and giving your nervous system the chance to rest and recalibrate.

Remember: Your body is not broken—it’s shifting. And with a few intentional stretches, you can move through this season with grace, strength, and inner peace.

Ready to go deeper?
Check out my FlexiStrong Method™—a 12-week strength and stretch program designed specifically for women 40+ who want to build a body that’s strong, supple, and hormonally balanced.

 Join the waitlist here.