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If you suffer from tight hips, yin yoga could be the solution you need.
Daily habits (sitting at a desk, driving, or even subjecting your body to chronic stress) can make your hips feel stiff and sore. The extended poses of Yin yoga target the deep fascia and connective tissues that contribute to this tightness. Working with it, you can experience immediate relief and greater flexibility.
Try this hip-opening yin yoga sequence to increase your mobility and relieve your aching joints. Stay in each pose for two minutes or more. The magic of yin yoga unfolds with patience and consistency. Stay in each pose for as short a time as possible and practice this sequence regularly to unlock tighter hips and release lingering tension.
15 minute Yin Yoga for the hips
Take a deep breath and relax.
Dragon poses
Start your routine with Dragon Pose, a powerful hip opener that stretches the hip flexors and quadriceps of the back leg while lengthening the glutes and hamstrings of the back leg.
From your hands and knees, step your right foot forward, just outside your right hand or between your hands. Rest your hands on blocks if that is more comfortable. To intensify the stretch, slide your left knee further back.
If this stretch feels too intense, lie on your back and pull your right knee toward your chest for Reclined Dragon.
Breathe here for 2 minutes.
Swan pose
From Swan Pose, slide your right foot across the mat to the left side and lower your right knee to the mat. Try to point your hips straight toward the front of the mat and avoid sinking into the right hip. If necessary, place a block, pillow, or folded blanket under your right hip for support.
Stay upright or, to intensify the stretch, fold forward into Sleep Swan by lowering onto your forearms or resting your forehead on the mat, stacked hands, or a block.
Breathe here for 2 minutes.
Shoelace pose
Come out of Swan slowly, keeping your right knee in place. Swing your left leg forward and over your right knee, then bend your left knee to bring your left foot outside your right hip. This is the Shoelace Pose, which opens the hips through external rotation and targets the glutes, inner thighs, IT band and hamstrings.
Sit up straight and avoid shifting the weight to your feet so that you can balance the stretch across both hips. If this feels too intense, sit on a block or cushion. For less sensation, extend your lower right leg straight.
Instead, you can sit on your back, cross your legs, and gently pull your feet toward your body.
Breathe here for 2 minutes.
Repeat Dragon, Swan and Shoelace on your left side.
Windshield wipers
After tying the shoelace on your second side, release any built-up tension by uncrossing your legs, leaning back on your hands, and placing your feet on the mat wider than your hips. Gently lower your knees back and forth, like windshield wipers, pausing where necessary.
Move mindfully for 1 to 2 minutes.
Close
Sit in a comfortable chair, close your eyes and take a few deep breaths, bringing your awareness to your hips. Let the benefits be fully integrated.
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