20-Minute Yoga for Hip Opening
The hips respond beautifully to patient, sustained attention. This 20-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
20 minutes
Poses
13 poses
Goal
Hip Opening
The Flow
Balasana
1 min(8-10 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and ankles
Tadasana
1 min(8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessAnjaneyasana
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 leg
Virabhadrasana II
1 min(8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Bhujangasana
1 min(8-10 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesPhalakasana
1 min(8-10 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisers
Virabhadrasana I
1 min(8-10 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreSalamba Bhujangasana
1 min(8-10 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineSalabhasana
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 legsViparita Karani
1-2 min(10-15 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feet
Savasana
1-2 min(10-15 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restJanu Sirsasana
1-2 min(10-15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backSavasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 13 poses in this sequence, in order.
- 1Child's Pose1 min
- 2Mountain Pose1 min
- 3Crescent Lunge1 min
- 4Warrior II1 min
- 5Cobra Pose1 min
- 6Plank Pose1 min
- 7Warrior I1 min
- 8Sphinx Pose1 min
- 9Locust Pose1 min
- 10Legs Up the Wall1-2 min
- 11Corpse Pose1-2 min
- 12Head-to-Knee Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
