Gentle and Yin Yoga Sequence for Healthy Hips

Yoga is an ancient practice that offers numerous benefits for the mind and body. One area that can greatly benefit from a regular yoga practice is the hips. The hips are an area of the body that can become tight and stiff due to prolonged sitting and lack of movement. In this article, we will explore a gentle and yin yoga sequence for healthy hips.


Gentle & Yin Yoga for Healthy Hips

  1. Sukhasana (Easy Pose) Begin by sitting cross-legged on your mat. If it's uncomfortable, you can place a cushion or blanket under your hips for support. Close your eyes and take a few deep breaths. Feel your sit bones grounding into the earth and lengthen through your spine.
  2. Cat-Cow Stretch From a seated position, come onto your hands and knees. Inhale and arch your back, dropping your belly towards the ground for cow pose. Exhale and round your spine, tucking your chin towards your chest for cat pose. Move slowly and mindfully with your breath.
  3. Pigeon Pose From all fours, slide your right knee forward towards your right wrist, and extend your left leg behind you. Gently lower your hips towards the ground, and if it's comfortable, fold forward. Hold for 5-10 breaths, and then repeat on the other side.
  4. Butterfly Pose Sit on the floor with the soles of your feet together and knees out to the sides. Hold onto your ankles or feet and gently flap your legs up and down like butterfly wings. If you want to go deeper, fold forward over your legs.
  5. Dragon Pose Begin in a low lunge with your right foot forward. Walk your right foot towards the right edge of your mat and allow your right knee to fall out to the side. Slide your left leg back and straighten it. Stay here or lower onto your forearms or a block for a deeper stretch. Hold for 3-5 minutes and then switch sides.
  6. Butterfly Pose with Forward Fold From a seated position, bring the soles of your feet together and let your knees fall out to the sides. Fold forward and let your head and neck release. Hold for 3-5 minutes.
  7. Sphinx Pose Lie on your belly with your elbows underneath your shoulders and forearms on the ground. Press down through your forearms and lift your chest and head off the ground. Keep your hips and legs on the ground. Hold for 3-5 minutes.
  8. Saddle Pose Sit on your shins with your feet out to the sides. Slowly lower your hips towards the ground and lean back onto your hands or elbows. If it's comfortable, lower all the way onto your back. Hold for 3-5 minutes.

Incorporating gentle and yin yoga into your daily routine can help release tension and improve flexibility in your hips. Always listen to your body and modify or skip any poses that cause discomfort. With consistent practice, you will notice a positive change in your hip mobility and overall well-being.