5 Yin Yoga Poses to Release Tension in Your Hips

This yin yoga practice focuses on releasing both the physical and emotional tension you hold in your hips. The series of yin yoga poses can help you find some space to relax the physical body and help you explore a little more of the emotional body related to your sacral chakra or svadisthana.

From an emotional and energetic lens, this part of the body is all about themes of creativity, passion, pleasure and sensuality, and that’s what you’ll explore through the hip opening poses in this sacral chakra yoga practice. The sacral chakra is located in the pelvis, below the navel and above the pubic bone.

If you choose not to take the concept of the chakras literally, the yin yoga class can still connect you to yourself and your physical body. Yin yoga is based on three principles. First, you find your edge in terms of intensity without pushing yourself too far or chasing extreme sensations. Second, you find silence. And third, you stay in the pose for a while, usually 3 to 5 minutes.

Yin Yoga for your hips and sacral chakra

I’m going to use some yoga blocks, but if you don’t have them at home, you can use pillows, folded blankets, or a pillow.

If you have done my other chakra yin yoga classes, you know that I like to combine yin yoga postures with affirmations. The way to use them is not to convince yourself that the affirmation is true for you. Instead, just repeat it to yourself a few times and pay attention to your first reaction. Some affirmations may be easy to hear. They might make you feel good. You will agree with them. That usually means there probably isn’t much work for you to do on that theme.

However, if you notice your body tensing in response to a certain affirmation, you feel a bit of mental resistance to it, or you experience emotions rising to the surface, this is usually an indication that there is still work to be done in this area. Just be receptive to whatever your response is to each affirmation during this sacral chakra yoga practice. I recommend keeping a journal throughout your practice so you can note what works for you and what challenges you.

Sit in silence

Let’s start with a seated meditation to connect with the sacral chakra. Sit in a way that is comfortable for you. Rest your hands on your knees and close your eyes. Feel your body relaxing with each exhale, allowing any tension, physical or mental, to melt away.

As you inhale and exhale through your nose, begin to lengthen and deepen the breath and send it all the way to your lower abdomen and low back, in the space of the sacral chakra, so lower than the navel and just above the pubic bone.

Say to yourself: I love and enjoy my body. I love and enjoy my body.

Winged Dragon

Get on your hands and knees. You may want to keep your blocks somewhere within easy reach. Step your right foot forward to the outside edge of your right hand, similar to a Low Lunge. Slide your left knee slightly back. You may want to stuff it with a folded blanket. Turn your right foot slightly to the side and roll onto the outside edge of that foot so that your knee, hip and toes all lean toward the right side of the mat.

Stay on your palms or come up on your forearms or even on some blocks. Make sure you are as comfortable as possible in this pose and deep hip opener. If you find yourself unable to breathe deeply, it’s usually an indication that you’ve gone a little too far. Soften your arms and upper back as much as possible. Allow your body to relax as you continue breathing into the lower abdomen, low back and hips.

Say to yourself: I have healthy boundaries.

Slowly lift your way out of the pose and return to your hands and knees. Move your hips back and forth or do whatever movement feels good. Move your left foot forward to the other side.

Say to yourself: My creativity is endless.

Swan pose

This pose is very similar to the Pigeon Pose. Bring your right knee behind your right wrist and extend your left leg straight behind you. If your right hip is quite high off the mat, you can place a block, pillow, or rolled blanket underneath to keep the hips and shoulders square to the front of the mat. Lower your chest to the mat, either on a block, on your arms, forearms, or you can make a small pillow by stacking your palms under your forehead, whatever works. Try to ground your left hip bone as much as possible so that you don’t roll to your right side.

This is another pose where you want to relax the chest, shoulders and arms as much as possible. This is one of the most intense yin yoga poses that opens the hip. Try to settle into the pose.

Say to yourself: My sexuality is sacred. My sexuality is sacred.

When you are ready to come out of the pose, press your palms in, lift your chest and return to your hands and knees. It can feel good to extend your right leg straight back and press through your heel. Then switch sides and take Swan Pose on the left side.

Say to yourself: I am open to intimacy. I am open to intimacy.

Slowly relax from the pose.

Lying butterfly

Lower yourself completely onto your back, bring the soles of your feet together and let your knees open wide. You can play with the distance between your heels and pelvis to adjust the intensity, or place a support under each thigh or knee to reduce pressure on your lower back or inner thighs. Relax your legs.

Say to yourself: The affirmation for this pose is that I allow myself to experience pleasure. I allow myself to experience pleasure.

Use your hands to bring your knees back together. It can be a good feeling to pull your legs toward your chest and squeeze them a little or wiggle them back and forth a little while massaging the lower back.

Lying twist

Return your feet to the mat and keep your knees bent. You’ll do an IT band stretch to get into the outer part of the hip. Cross your right ankle over your left thigh, flex your right foot and lower your left thigh to the left, trying to place your right foot flat on the ground

If your hips are very tight, you may not be able to hold it all the way, so you can prop it up on a block, pillow, or pillow. I like to use my left hand to push the right thigh away from me. Perhaps extend your right arm out to the side, keeping both shoulders on the floor. Continue breathing into the lower abdomen.

Say to yourself: My strength lies in my sensitivity. My power lies in my senses.

Slowly lift your knees back to the center, cross your legs and pull your knees toward your stomach. Then take the piece on the other side.

Say to yourself: I am open and receptive to connection and intimacy.

Happy baby

Draw your knees toward your chest, spreading them about hip-distance apart, and pull your knees toward your shoulder while holding the shins, or hold the outer edges of your feet, with the soles of your feet facing the ceiling, and stack your ankles over your knees as you pull your knees toward the mat below you. Try to press your tailbone to the ground, lengthen your spine and relax your arms as much as you can.

Say to yourself: I live life with passion.

Savasana

Release your feet and move into Savasana, your final resting pose, extending your legs and arms away from your body with your palms facing up. Relax your facial muscles and feel the effects of your exercise.

Say to yourself: I cherish my creativity and sensuality.

When you’re ready, bring yourself back down slowly, wiggling your fingers and toes, perhaps reaching your arms above your head and stretching. Keep your eyes closed as you roll to the side and sit down. End your practice the same way you began, sitting upright, your shoulders away from your ears, and making a commitment to yourself to honor the sacral chakra.

Thank you so much yogis for doing this yin yoga excercise with me. Please take out your journal and write down how this practice felt for you and which affirmations perhaps triggered something more powerful than others while still allowing you to feel it in your mind and body.