A 45-minute hip-opening yoga sequence
Hips open best when they're warm and moved in every direction. This all-levels class works through flexion, external rotation and the hip flexors before arriving in pigeon, then winds down on the floor.
Who it's for: mixed-level studio classes, or anyone who sits a lot. Props: two blocks and a blanket per student. Peak: pigeon pose (Eka Pada Rajakapotasana prep).
| Section | Time |
|---|---|
| Centering | 3 min |
| Warm-up | 7 min |
| Sun salutation A × 3 | 5 min |
| Standing (both sides) | 10 min |
| Hip build and peak | 8 min |
| Floor | 7 min |
| Savasana | 5 min |
| Total | 45 min |
Centering · 3 min
- Bound angle (Baddha Konasana), sitting on a blanket: 10 breaths. Let the knees fall without pushing them.
- Intention: “Make space, without forcing it.”
Warm-up · 7 min
- Cat and cow: 6 rounds, one breath each way.
- Hip circles in tabletop: 5 circles each direction, each leg.
- Downward-facing dog: 5 breaths, pedal the feet.
- Low lunge (Anjaneyasana): 5 breaths each side, back knee on a blanket. Sink forward to stretch the front of the back hip.
Sun salutation A · 3 rounds, 5 min
One breath per movement. On the last round, stay in downward dog for 5 breaths before stepping forward.
Standing · 10 min (right side, then left)
- Warrior II (Virabhadrasana II): 5 breaths. Front knee over the ankle, tracking toward the little toe.
- Reverse warrior: 3 breaths.
- Extended side angle (Utthita Parsvakonasana): 5 breaths, forearm on the thigh or hand on a block.
- Goddess (Utkata Konasana): 5 breaths, facing the long side of the mat.
All four keep the hips open to the side, so students stay in one orientation instead of turning back and forth.
Hip build and peak · 8 min
- Garland (Malasana): 6 breaths, heels on a rolled blanket if they lift.
- Lizard (Utthan Pristhasana): 5 breaths each side, back knee down, hands on blocks. Stay upright for less.
- Pigeon (Eka Pada Rajakapotasana prep): 8–10 breaths each side. Blanket under the front hip, front foot flexed. Stay upright on the hands, or fold onto the forearms or a block.
Floor · 7 min
- Seated forward fold (Paschimottanasana): 8 breaths, knees bent and sitting on a blanket.
- Happy baby (Ananda Balasana): 6 breaths.
- Supine twist (Supta Matsyendrasana): 6 breaths each side.
Savasana · 5 min
A bolster under the knees takes pressure off the low back after all the hip work.
Make it your own
- Gentler: skip the sun salutations and lizard; spend that time in reclined figure four and reclined bound angle.
- Stronger: add half moon (Ardha Chandrasana) after side angle, and frog pose before pigeon.
Want a different length or level? Try the free yoga flow generator with “Hips” as the focus.
Questions
What are the best yoga poses for opening the hips?
Low lunge and lizard stretch the hip flexors; warrior II, goddess, garland and bound angle open the hips outward; pigeon and reclined figure four stretch the outer hip and glutes. A good hip class uses all three directions rather than only pigeon.
How long should you hold hip-opening poses?
In an active class, 5 to 8 breaths per side is plenty. In yin, passive hip openers are held for 3 to 5 minutes. Hold only as deep as the student can breathe slowly; pain in the knee is a sign to back off or use props.
Is pigeon pose safe for knees?
Pigeon is safe for most people when the front shin is angled back toward the hip, the hips are propped on a blanket and the front foot is flexed. Students with knee pain can do reclined figure four instead, which works the same area with no load on the knee.