Yin Yoga · Hips · Flexibility
5 long-held poses for the whole hip · all levels
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A 45-minute Yin practice for hip flexibility, working the whole hip a little at a time. We move through five long-held poses — Dragon for the hip flexors and quads, Sleeping Swan for external rotation, Butterfly for the adductors, Squat for the abductors and groin, and Deer to invite gentle internal and external rotation together. Each pose is held for a few quiet minutes, so gravity and your breath can do most of the work while you soften and stay. Come as you are — every shape has a lighter version and a deeper one, and wherever you land is perfect.
Anyone who wants more ease and openness through the hips — whether they feel tight from sitting, from other movement, or just from a long day. It suits all levels: newer to Yin, follow the lighter options and read the pose notes below first; more practiced, take the invitation to go a little deeper when your body offers it. If a pose ever feels like too much, there’s always a gentler way in, and coming back out is just as encouraged.
Your mat, and a warm, quiet space where you can be still for a while. A yoga block or two is lovely to have — resting your hands, forehead or hips on a block helps you settle — and a cushion or pillow does the same job if you don’t have blocks. None of it is essential, though. Press pause whenever you need to.
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The whole hip, one area at a time. We move through five poses that open the hip flexors and quads, ask for a little external and internal rotation, and stretch the adductors and abductors and groin. By the end the hips tend to feel looser and easier — happier, as I like to say.
Not essential, but a yoga block or two is handy — and if you don't have blocks, a cushion or a pillow works just as well. They give your hands, forehead or hips somewhere soft to rest so you can settle and stay a while. Everything also works with just your mat.
That's completely fine — squat can feel intense. You can shorten your hold, sit up on a block or two, or make the same shape lying down in a wide-legged child's pose or happy baby instead, which takes the pressure off the legs. Choose whatever your body is happy with.
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