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Yoga flows

Yoga for tight hips

Slow, long holds for the front, back and inside of the hips. Props help: a cushion under the hip in pigeon, blocks under the hands in lizard.

20 minBeginner7 movesNo equipmentHip flexors · Quads · Adductors · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Sequence

  1. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. Lizard Pose (Utthan Pristhasana)45 s each side
    Intermediate · 3D demo
  3. Goddess pose (Utkata Konasana)5 breaths
    Beginner · Quads, Adductors, Glutes · 3D demoHarder: Deep squat hold
  4. Pigeon preparation (Eka Pada Rajakapotasana prep)60 s each side
    Intermediate · Glutes, Hip flexors · 3D demoEasier: Easy pose (Sukhasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  5. Bound angle pose (Baddha Konasana)60 s
    Beginner · Adductors, Hip flexors, Back · 3D demoHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  6. Happy Baby (Ananda Balasana)45 s
    Beginner · 3D demo
  7. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Tips

  • Support the hips with cushions rather than forcing them down.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga for tight hips take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 1 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.