13-minute Yin Yoga to release tension in your hips and hamstrings

The tension you feel in your entire lower body? It’s probably a symptom of spending too much time sitting. After a while, your body practically demands some relaxation in the form of lengthening—and this yin yoga for hips and hamstrings provides just that.

At Yin it’s all about quality over quantity. Instead of going through a complicated series of poses to stretch and release, this exercise relies on a few well-chosen forms. Stay in each of these poses for at least 2 minutes for maximum benefits, and extend the poses as your schedule allows.

Yin Yoga for hips and hamstrings

For this exercise, you’ll want to have two blocks or block-like props, such as pillows or folded blankets, on hand.

Straddle or wide angle seated forward bend

To start, face the long edge of your mat and extend your legs wide in a straddle-like shape. Sit up straight, lean forward on your sit bones and bend forward into Straddle or Wide-Angled Seated Forward Bend.

If your hamstrings need some tension or you just want more support, slide a support under each knee. You may also want to place stacked blocks or pillows under your forearms or forehead.

Stay here for 2 minutes or as long as you like. Press it into your hands and slowly roll upright. Remove your blocks and shake your legs closed so that they are extended long in front of you.

Firelog pose

Keep your left leg straight and bend your right knee, hooking your right ankle just above your left knee joint. Stay here or bend at your left knee, bringing your left foot under your right knee so that your shins are stacked over each other in a square shape known as Fire Log Pose.

For extra support in this pose, you can place a block under one or both knees to help you stand upright.

Sit upright in your favorite version of the pose for 2 minutes or as long as you like.

Firelog forward bend

Stay upright in Fire Log or add intensity by leaning forward and rounding your upper back as you walk with your hands in front of you. Stay here for 1 minute.

Windshield wipers

When you’re ready, walk your hands back in, push yourself upright and bring your hands back and lean back. Cross your legs apart and spread your legs wide apart, with your feet flat on the mat. Drop both legs back and forth and make a windshield wiper motion. Repeat this 4 times on each side.

On your last round, straighten your right leg and cross your left ankle just above the right knee joint Fire log pose on the other side. Once done, loosen your legs with a new set Windshield wipers.

Savasana

Lower yourself onto your back for Savasana. Stay here for 3-5 minutes or as long as you like.

Close

When you’re ready, do a full-body stretch and exhale to soften. Pull your knees to your chest and roll to either side in a fetal position. Push yourself up through your hands and come to a comfortable seat. Bring your hands together in the heart center, bow your head and thank yourself for standing up for yourself today.