Yoga sequence for tight hips
A twenty-minute sequence covering hip flexors, outer hips and inner thighs with long, low-intensity holds.
- Time
- 20 min
- Level
- All levels
- Poses
- 10
- Goal
- Open hips stiffened by sitting, running or driving
Hips get tight in four different places, and most routines only address one. This one covers the front, the outside and the inside, with holds long enough for the nervous system to let go.
Before you start
- Aim for an intensity of about four out of ten. Straining triggers guarding.
- Use a cushion under the hip or knee wherever the floor feels sharp.
- Do it four times a week for a month before judging results.
The sequence
Knees as wide as comfortable, hips settling back.
- 2. Cat–cow1 min
Warm the spine and pelvis before the hips are loaded.
- 3. Low lunge, right2 min
Back knee down. Gently tuck the pelvis to reach the hip flexor.
- 4. Low lunge, left2 min
Second side. Hands on blocks or the front thigh.
Heels on a folded blanket if they lift. Elbows press the knees wide.
- 6. Bound angle2 min
Soles together, fold only as far as the back stays long.
Sit on a cushion; go forward from the hips, not the waist.
- 8. Pigeon, right2 min
Support the right hip with a cushion so the pelvis stays level.
- 9. Pigeon, left2 min
If the knee complains, switch to figure-four on your back.
Cushions under both knees. Nothing to do here but breathe.
Practise it with a teacher
Sequences are a good start; a teacher watching you is better. Find a class that matches this one.