Yin Yoga · Hips-lower-back · Hips · Back · Flexibility
A 25-minute deep stretch for tight hips and lower back
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A 25-minute Yin practice to open the hips and release the lower back — a shorter sequence you can come back to whenever your body feels tight. We begin seated in folded butterfly, move through half-butterfly on each side, then settle into sleeping swan for the outer hips and glutes. From there we turn over into sphinx for a soft stretch through the lower back, rest in crocodile, and finish in a long, quiet child’s pose. Each shape is held around two minutes so you can soften in slowly and let the deeper tension unwind. Come as you are — every pose has a lighter option and a deeper one.
Anyone carrying tightness in the hips or lower back — especially if you sit a lot during the day and want to feel loose and easy again. It’s short enough to fit into a busy evening but deep enough to really let things go, so it’s lovely before bed or any time your back and hips are asking for some space. New to Yin? Read the pose notes below first, then follow along at your own pace and go only as far as feels good.
Just your mat and a warm, quiet space where you can be still. No props are required — though a cushion or block is always welcome if you’d like to sit up a little higher, support a knee, or rest your head. Press pause whenever you need to, and let yourself stay longer in anything that feels nice.
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It works gently into the hips, glutes, hamstrings, lower back and spine. Folded butterfly and half-butterfly open the groin and the backs of the legs, sleeping swan settles into the outer hips and glutes, and sphinx brings a soft compression through the lower back before child's pose rounds everything out again. It's a lovely one if your hips and back feel tight after sitting all day.
No props are needed — just your mat. That said, a cushion or block is welcome if you'd like it: you can sit up on one in butterfly, tuck one under a knee in half-butterfly or swan, or rest your forehead on one in child's pose. Use whatever helps you feel supported, and skip it if you don't need it.
Yes. Every pose here has a gentler option and a deeper one, so you choose how far to go — bring your feet closer or further in butterfly, slide your elbows forward in sphinx, prop yourself up wherever you'd like. Find your edge at about 60–80%, never force, and come out of anything sooner if you need to.
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