15-Minute Yoga for Hip Opening
The hips respond beautifully to patient, sustained attention. This 15-minute flow works through the hip flexors, outer rotators, and inner groin in a deliberate order, allowing each layer to release before the next is addressed.
Duration
15 minutes
Poses
11 poses
Goal
Hip Opening
The Flow
Ananda Balasana
1 min(8-10 breaths)
Lie on your back.
opens the inner groins and hip flexors
Virabhadrasana I
1 min(8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreAnjaneyasana
1 min(8 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legSupta Matsyendrasana
1 min(8-10 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
Virabhadrasana II
1 min(8-10 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Vrksasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionMalasana
1-2 min(10-15 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinJanu Sirsasana
1-2 min(10-15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backDandasana
1-2 min(10-15 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Savasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 11 poses in this sequence, in order.
- 1Happy Baby1 min
- 2Warrior I1 min
- 3Crescent Lunge1 min
- 4Supine Spinal Twist1 min
- 5Warrior II1 min
- 6Triangle Pose1 min
- 7Tree Pose1 min
- 8Garland Pose1-2 min
- 9Head-to-Knee Pose1-2 min
- 10Staff Pose1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
