Yin Yoga to Open the Hips and Release Tension

If tight hips plague you, yin yoga could be the solution you’ve been needing.

Everyday habits—sitting at a desk, driving, or even subjecting your body to chronic stress—can leave your hips feeling stiff and sore. Yin yoga’s extended holds target the deep fascia and connective tissues that contribute to this tightness. Working with it can help you experience immediate release as well as enhanced flexibility.

Try this hip-opening yin yoga sequence to boost your mobility and ease your achy joints. Linger in each pose for two minutes—or more. The magic of yin yoga unfolds with patience and consistency. Stay in each pose for the minimum amount of time and practice this sequence regularly to unlock tighter hips and dissolve lingering tension.

15-Minute Yin Yoga for Hips

Breathe deeply and settle into stillness.

Dragon Pose

Start your routine with Dragon Pose, a potent hip opener that stretches the hip flexors and quadriceps of the back leg while lengthening the glutes and hamstrings of the back leg. 

From hands and knees, step your right foot forward just outside of your right hand or in between your hands. Rest your hands on blocks if that’s more comfortable. To intensify the stretch, slide your left knee farther back.

If this stretch feels too intense, flip onto your back and draw your right knee toward your chest for Reclined Dragon.

Breathe here for 2 minutes.

Swan Pose

From Swan Pose, inch your right foot across the mat toward the left side and lower your right knee to the mat. Try to square your hips toward the front of the mat and avoid collapsing into the right hip. Prop a block, cushion, or folded blanket under your right hip for support if needed.

Stay upright or, to intensify the stretch, fold forward into Sleeping 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

Ease out of Swan, 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 Shoelace Pose, which opens the hips via external rotation and targets the glutes, inner thighs, IT band, and hamstrings.

Sit tall and avoid shifting the weight into your feet so you can balance the stretch across both hips. If this feels too intense, sit on a block or cushion. For less sensation, extend your bottom right leg straight.

You can instead come onto your back, cross your legs, and gently draw your feet toward your body.

Breathe here for 2 minutes.

Repeat Dragon, Swan, and Shoelace on your left side.

Windshield Wipers

After Shoelace on your second side, release built-up tension by uncrossing your legs, leaning back on your hands, and placing your feet on the mat wider than your hips. Gently drop your knees from side to side like windshield wipers, pausing wherever it feels needed.

Move mindfully for 1–2 minutes.

Closing

Settle into a comfortable seat, close your eyes, and take several deep breaths, directing awareness into your hips. Allow the benefits to integrate fully.