Hip Openers to Release Your Emotional and Physical Tension

If you are a human with a body, you’re probably holding tension in your hips. This is why hip openers are such a welcome—and well-loved—aspect of yoga.

If you sit or drive for long periods, you may find that, over time, your hip flexors feel tight, glutes feel weak, and lower body feels stiff and less mobile than you might like. Your hips are at the center of all that. Fortunately, hip openers improve your flexibility, mobility, posture, and stability, which enhances your yoga practice as well as your everyday movement.

Beyond physical benefits, hip openers also promote stress relief. Gentle stretching and mindful breathing in hip-focused poses can create a sense of release, well-being, and comfort in our own bodies.

15-Minute Yoga Flow Featuring Hip Openers

No props are required for this practice although you’re welcome to keep blocks within reach. All you need is your body, your breath, your mat, and a willingness to release.

Knees to Chest

Begin on your back. Hug both of your knees toward your chest, rocking gently from side to side for a lower back massage or take your knees in a few large circles.

Happy Baby Variation

Come back through center and allow your knees to separate in a relaxed variation of Happy Baby. Use your hands to gently draw your knees toward the sides of your mat.

Stay here for 10 cycles of breath.

Single Leg Stretch

Bring your knees back to center. Hug your right knee toward your chest as you extend your left leg long on the mat, pressing forward through your left heel.

Stay here for 5 cycles of breath.

Half Happy Baby

Keep hugging your knee or catch the outer edge of your right foot, your big toe, or anywhere on your leg and try to stack your ankle over your knee in Half Happy Baby. Gently press down through your left hip so that both sides of your pelvis feel level.

Stay here for 5 cycles of breath.

Leg Extensions

With an inhalation, take your right leg straight toward the sky.

With an exhalation, bend your right knee. Repeat this 3 times, moving with the pace of your breath. Finish with some ankle circles.

When you’re ready, hug you left knee to your chest and repeat Single Leg Stretch, Half Happy Baby, and Leg Extensions on the opposite side.

Reclined Figure-4

Hug your knees toward your chest and rock for a moment before crossing your right ankle on top of your left thigh in Reclined Figure-4. Feel free to keep your left foot flat on the mat, using your hand to gently press your right thigh away.

If you want a little more intensity, interlace your fingers behind your left thigh and draw both legs toward your chest. Find stillness here or rock side to side.

Stay here 5 cycles of breath.

Ankle and Wrist Circles

Straighten both legs to the sky, circling wrists and ankles, before repeating Reclined Figure-4 on the opposite side.

Low Lunge

Hug your knees toward your chest and roll to one side or rock up through a sitting position to come to hands and knees. Step your right foot forward in Low Lunge. Bring your hands to the top of your thigh…

…or keep your fingertips tented on your mat or blocks. Stay here for 2 full cycles of breath.

Half Splits

With your next inhalation, shift your sit bones back and come onto your right heel in Half Splits. Repeat this pattern 4 times, bending and straightening your front knee.

Revolved Low Lunge

With your next inhalation, bring your right hand to your right thigh and enjoy a gentle twist in Revolved Low Lunge. Press the leg away and turn your torso toward the right, taking your gaze toward the sky if its comfortable.

Stay here for 3 cycles of breath.

Downward-Facing Dog

When you’re ready, gently unravel your twist and step back to Downward-Facing Dog.

Stay here for 2 breaths before stepping your left foot forward, repeating Low Lunge, Half Splits, and Revolved Low Lunge on the opposite side.

Bound Angle Pose

Return to hands and knees and bring yourself to a seated position. Bring the soles of your feet together and let your knees fall to the sides in Bound Angle Pose.

If you want more intensity, gently walk your hands forward and lean your chest toward your toes.

Stay here for 10 cycles of breath.

Seated Wide-Angled Forward Bend

Bring your legs together before taking your legs into a v-shape. Stay upright, supporting yourself with your hands behind you, or walk your hands forward in Wide-Angled Seated Forward Bend.

Take 5 breaths here.

Closing

When your ready, come into Lotus Pose or Easy Pose for closing. Stay here for 3-5 minutes or as long as you’d like.