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
Matsyasana (Supported)
1 min(8-10 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlyMalasana
1 min(8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Trikonasana
1 min(8 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesSupta 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 anklesSalabhasana
1 min(8-10 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legs
Setu Bandha Sarvangasana
1 min(8-10 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstrings
Tadasana
1-2 min(10-15 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Balasana
1-2 min(10-15 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and anklesJanu Sirsasana
1-2 min(10-15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
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.
- 1Supported Fish Pose1 min
- 2Garland Pose1 min
- 3Triangle Pose1 min
- 4Supine Spinal Twist1 min
- 5Warrior II1 min
- 6Locust Pose1 min
- 7Bridge Pose1 min
- 8Mountain Pose1-2 min
- 9Child's Pose1-2 min
- 10Head-to-Knee Pose1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
