Yin Yoga for Hips and Hamstrings

The tension you feel throughout your lower body? It’s likely a symptom of too much time spent sitting. After awhile, your body practically demands some release in the form of lengthening—and this yin yoga for hips and hamstrings provides exactly that.

Yin is all about quality over quantity. Rather than flowing through a complicated series of poses to stretch and release, this practice relies on a few well-chosen shapes. Stay in each of these poses for at least 2 minutes for maximum benefits, extending the holds as your schedule allows.

Yin Yoga for Hips and Hamstrings

You’ll want to have two blocks or block-like props, such as pillows or folded blankets, close by for this practice.

Straddle or Wide-Angled Seated Forward Bend

To begin, face the long edge of your mat and extend your legs out wide into a straddle-like shape. Sit tall, rock forward on your sit bones, and bow forward into Straddle or Wide-Angled Seated Forward Bend.

If your hamstrings need a little tension release or if you simply want more support, slide a prop underneath each knee. You might also want to place stacked blocks or pillows beneath your forearms or forehead.

Stay here for 2 minutes or as long as you’d like. Press into your hands and slowly roll upright. Remove your blocks and shake your legs closed so they’re extended long in front of you.

Fire Log Pose

Keep your left leg extended straight and bend your right knee, hooking your right ankle just above your left knee joint. Stay here or bend into your left knee, bringing your left foot beneath your right knee so that your shins are stacked over each other in a square shape that’s also known as Fire Log Pose.

For extra support in this pose, feel free to add a block underneath either or both knees to help prop you up.

Sit tall in your preferred version of the pose for 2 minutes or as long as you’d like.

Fire Log Forward Bend

Stay upright in Fire Log or add intensity by leaning forward and letting your upper back round as you walk your hands out in front of you. Stay here for 1 minute.

Windshield Wipers

When you’re ready, walk your hands back in, press yourself upright, and then bring your hands behind you and lean back. Uncross your legs and separate your legs wide, feet flat on the mat. Let both legs fall from side to side, making a windshield wiper motion. Repeat 4 times on each side.

With your last round, extend your right leg straight and cross your left ankle just above the right knee joint for Fire Log Pose on the opposite side. Once complete, loosen your legs with another set of Windshield Wipers.

Savasana

Lower yourself down on your back for Savasana. Stay here for 3-5 minutes or as long as you’d like.

Closing

When you’re ready, take a full body stretch and exhale to soften. Draw your knees to your chest and roll onto either side in a fetal position. Press yourself up through your hands and come to a comfortable seat. Bring your hands together at heart center, bow your head, and thank yourself for showing up for yourself today.