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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Move within a comfortable range. Terms
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.