Love your Hips - Yin Yoga

This yin sequence has been carefully designed to gently open your hips, improve overall flexibility, build core strength and increase your range of movement.

How and when do tight hips show up for you?

In a yoga class when attempting a deep hip stretch, or maybe every time you walk or stand after sitting for a long time? Very often tight hips can show up in the form of lower back pain and muscle stiffness.

Are your hips tight?

If yes, don’t feel alone! Did you know that hip openers are the most requested poses in my classes.

If you are serious about releasing tight hips, lower back pain and general stiffness then this sequence is for you. Commit to trying this 30 minute class three or four times a week.

You’ll notice a huge difference in how your hips feel.

When practicing this sequence, hold each pose for 3 minutes, staying still and allowing your body to marinate in the shape. Always find your first edge and choose the variation, props and support that your body needs. (See the variations in the pictures below)

Remember Yin yoga teaches us stillness and patience as a tool to bring about radical change.

Never hold a pose when feeling pain, or hold your breath, clench your teeth or tense your muscles. Take this time to relax and release as much as you possibly can. Keep scanning your body for hidden tension and then move your breathe into these tight areas to offer relief.

Be sure to enjoy Savasana at the end of the practice to allow your body to settle and receive the benefits of your practice.

I hope you enjoy!

Namaste,

Gina

Balasana- Child’s Pose 

Unsupported Child’s Pose

Unsupported Child’s Pose

Sore knees or ankles? Place rolled blanket under ankles.

Sore knees or ankles? Place rolled blanket under ankles.

Hips and Head off the floor? Support with bolsters & cushions.

Hips and Head off the floor? Support with bolsters & cushions.

Mandukasana– Frog Pose

Unsupported Frog pose

Unsupported Frog pose

Support upper body over bolster

Support upper body over bolster

Discomfort on knees, use padding under knees

Discomfort on knees, use padding under knees

Supported half frog, using bolster practice one leg at a time.

Supported half frog, using bolster practice one leg at a time.

Gomukhasana– Shoelace pose

In all these variations you can use a bolster, blanket or prop to sit on to assist with a forward tilted pelvis before folding forward. When folding forward be mindful to keep the pressure out of the knees.

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Bottom leg straight – half shoelace pose. Support the hamstring in the straight leg to avoid hyper-extension.

Bottom leg straight – half shoelace pose. Support the hamstring in the straight leg to avoid hyper-extension.

Pain in knees, support with blanket

Pain in knees, support with blanket

Sukhasana – Easy seated pose

Sukhasana – Easy seated pose

Pain in knees, support with blanket

Pain in knees, support with blanket

Sit on bolster to ensure forward pelvic tilt before folding forward.

Sit on bolster to ensure forward pelvic tilt before folding forward.

Utthan Pristhasana– Lizard Pose

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Support the back knee with a blanket and use blocks under the hands.

Support the back knee with a blanket and use blocks under the hands.

Stay upright placing hands on the front knee

Stay upright placing hands on the front knee

Kapotanasana II– Sleeping swan

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Support hip on block

Support hip on block

Deer Pose - bend back knee

Deer Pose - bend back knee

Lie on back, keep foot on the floor/bolster

Lie on back, keep foot on the floor/bolster

Lie on back, hugging knee in.

Lie on back, hugging knee in.

Supta Baddha Konasana - Bound Angle Pose

Savasana - Corpse Pose

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Support outer thighs with blocks or bolsters.

Support outer thighs with blocks or bolsters.

Support behind head and knees with bolsters and blankets.

Support behind head and knees with bolsters and blankets.

Gina Funke