Hip Bursitis: 5 Yoga Postures to Relieve Pain, Build Strength, and Improve Mobility (And the One Thing You Must Avoid!)

While I’ve not had hip bursitis myself, I have had hip pain, hip surgery and worked with many clients with hip bursitis. 

What Is Hip Bursitis?

So, let’s break it down: hip bursitis happens when the fluid-filled sacs (bursa) that cushion your hip joints become inflamed. This can cause a lot of pain and discomfort, and nobody wants that! If you think you have this condition, it’s important to get advice from your GP or medical professional,  I’ve got some general tips on how you can safely practice yoga with hip bursitis.

You might have bursitis if one of your hips feels:

• Painful — usually a dull, achy pain
• Tender or warmer than the surrounding skin
• Swollen
• More painful when you move it or press on it
• Red (this can be harder to see on darker skin tones)

While bursitis can affect any joint, it’s most common in the hips, shoulders, elbows, and knees. So, if you’re feeling some of these symptoms, you’re not alone!

According to the NHS, advice for hip bursitis is to;

• maintain a healthy weight – being overweight puts more pressure on your joints
• clean any cuts on elbows and knees to prevent infections
• warm up properly before exercising and playing sport
• use padding when putting a lot of pressure on joints (for example, when kneeling)
• take regular breaks if you do things that put pressure on a joint, like kneeling
•  

How to Practice Yoga with Hip Bursitis: The Do’s and Don’ts

Now, if you’ve got hip bursitis or any hip pain, you might think yoga is off the table. But no! Yoga is all about learning to be kind to yourself — and it can be a fantastic tool for recovery. So, instead of stopping altogether, learn how to modify your practice. Just because one way doesn’t work, doesn’t mean there aren’t other ways to practice.

Here are some ways yoga can help:

• Stretch and Strengthen: Yoga helps stretch and strengthen the muscles around your hip joint, improving your range of motion.
• Improve Circulation: Physical postures (asanas) increase blood flow to the hip area, promoting healing and reducing inflammation.
• Mind-Body Connection: Yoga reduces stress and tension — both of which can contribute to pain. Focusing on your breath and mindfulness can help you relax and support your body’s recovery.

5 Yoga Tips to Relieve Hip Bursitis Pain and Improve Mobility.

1. Listen to Your Body: If you feel pain, pressure, or discomfort, ease off or stop. These are signs from your body to modify or skip a pose. Don’t push beyond your limits — yoga is about kindness, not competition!
2. Focus on Stability and Strength: Strengthening muscles around your hip joint improves stability and reduces pressure on the bursa sac. Try poses like Chair Pose (Utkatasana), Warrior II (Virabhadrasana II), and Bridge Pose (Setu Bandhasana) to build strength.
3. Be Gentle with Your Stretching: Gentle stretches can help increase flexibility and range of motion without aggravating your hip. Poses like Pigeon Pose (Eka Pada Rajakapotasana), Butterfly Pose (Baddha Konasana), and Seated Forward Fold (Paschimottanasana) are great — but make sure to modify as needed!
4. Use Props: Props are your best friends! Don’t see them as a crutch — they’re tools to support your practice. Use blocks, bolsters, or blankets to reduce pressure on your hips. For example, place a block under your hips in Pigeon Pose or use a chair for support in Warrior II.
5. Avoid Deep Hip Rotations: Poses that require deep external rotation, like Lotus Pose (Padmasana) or Bound Angle Pose (Baddha Konasana), can make hip bursitis worse. Modify or avoid these to prevent flare-ups.

And Now, the One Thing You MUST Avoid…

Deep Hip Openers and High-Impact Poses!

Poses like Pigeon Pose (if done too deeply) and any that involve jumping or sudden impact, such as Jumping into Downward Dog or jumping back from Plank Pose, are a no-go. These can add extra pressure to your hips. Twisting poses can also be tricky — instead of a deep revolved side angle, instead try a gentle supine twist.

Final Thoughts: Be Kind to Your Hips

Remember, yoga should be about kindness (Ahimsa). Listen to your body, modify as needed, and don’t hesitate to seek advice from a knowledgeable yoga therapist. With the right guidance, yoga can be a powerful tool for managing hip bursitis and supporting your body in feeling its best.

I encourage you to grab your mat, breathe deeply, try these modifications and find a way to make yoga work for you — even with hip bursitis!

This article is for educational purposes, this is not a substitute for medical advice, always check with your doctor before starting any new exercise program, especially if you have a condition like hip bursitis. Your body is unique, and it’s important to find what’s right for you!