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
Ananda Balasana
1 min(8-10 breaths)
Lie on your back.
opens the inner groins and hip flexorsAnjaneyasana
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
Trikonasana
1 min(8 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesMalasana
1 min(8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Virabhadrasana II
1 min(8-10 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Vrksasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionUtkatasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesBaddha Konasana
1 min(8-10 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsSalamba 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
1-2 min(10-15 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 legsPaschimottanasana
1-2 min(10-15 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
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 ankles
Savasana
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.
- 1Happy Baby1 min
- 2Crescent Lunge1 min
- 3Triangle Pose1 min
- 4Garland Pose1 min
- 5Warrior II1 min
- 6Tree Pose1 min
- 7Chair Pose1 min
- 8Butterfly Pose1 min
- 9Sphinx Pose1 min
- 10Locust Pose1-2 min
- 11Seated Forward Fold1-2 min
- 12Child's Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
