7-Minute Hip-Opening Yoga
A floor-focused flow for hips that feel locked up from sitting, running or lifting — lunges, a deep squat, pigeon and twists.
- Time
- 7 min
- Poses
- 11
- Level
- Intermediate
The sequence
- 16 rounds
- 25 breaths
- 3Low Lungeleft side6 breaths
- 4Low Lungeright side6 breaths
- 56 breaths
- 6Pigeon Poseleft side8 breaths
- 7Pigeon Poseright side8 breaths
- 88 breaths
- 9Supine Twistleft side6 breaths
- 10Supine Twistright side6 breaths
- 1110 breaths
Why this flow works
Hours of sitting keep the front of the hips short and the glutes switched off. This sequence works through every direction the hip moves: the low lunge lengthens the front, garland opens the inner thighs, pigeon stretches the glutes and outer hip, and the twists release what’s left.
General wellness information, not medical advice. Move within a comfortable range and stop if anything causes sharp pain.
