Deep Hip Opening Sequence
A sustained yin sequence targeting every layer of the hip complex, from the hip flexors and outer rotators to the inner groin and sacrum.
Duration
35 minutes
Poses
10 poses
Goal
Hip flexibility, deep release, mobility
What This Sequence Is For
The hips are one of the most congested areas in the body, storing tension from long periods of sitting, emotional stress, and physical activity. This sequence works through all the key hip structures in a deliberate order, starting gently and building depth as the tissues warm. It is suitable for intermediate practitioners who are comfortable with five-minute holds. Take your time with each pose, breathe steadily, and use props freely. The results are cumulative: consistent practice creates lasting openness rather than a temporary stretch.
The Flow
Baddha Konasana
3 min
Let the spine round forward gently; resist the urge to push the knees down.
eases into the hipsUtthan Pristhasana
3 min per side
Lower your back knee for support; sink your hips toward the mat over time.
opens hip flexors and groin
Eka Pada Rajakapotasana
5 min per side
Breathe steadily and release into sensation, not pain; this is the signature hip opener.
deep hip external rotationAgnistambhasana
3 min per side
Stack shins parallel if possible; use a blanket under the lifted knee if it floats.
intense hip external rotationGomukhasana
3 min per side
Focus on the glute and outer hip of the bottom leg rather than the spine.
releases the iliotibial bandMalasana
2 min
Use a folded blanket under your heels if they lift; lengthen your torso upward.
opens the inner groinSupta Baddha Konasana
4 min
Support your knees with props; the hips have done a lot of work.
releases adductorsAnanda Balasana
2 min
Rock side to side to massage the sacrum after the deep hip work.
decompresses the sacrumSupta Matsyendrasana
2 min per side
A gentle counterpose to the deep hip openers.
releases lumbar tension
Savasana
3 min
The hips will feel different after this practice; take time to notice.
integrates the practiceQuick Reference
All 10 poses in this sequence, in order.
- 1Butterfly Pose3 min
- 2Lizard Pose3 min per side
- 3Pigeon Pose5 min per side
- 4Fire Log Pose3 min per side
- 5Cow Face Pose3 min per side
- 6Garland Pose2 min
- 7Reclining Bound Angle4 min
- 8Happy Baby2 min
- 9Supine Spinal Twist2 min per side
- 10Corpse Pose3 min
Poses Used in This Sequence
This sequence draws from the following yoga poses:
