Hip Release

Fifteen patient minutes for chair-shaped hips.

15 minutesGentlebeginnerNeeds: Mat, Blocks

Hips adapt to whatever you do most, and for most of us that's sitting. The flexors shorten in front, the rotators stiffen behind, and suddenly squatting, running, and even standing up straight all feel harder than they should.

This practice works the hip in three directions — front, outside, and inner line — with holds long enough for the tissue to actually let go. Blocks (or thick books) under the knees and hands make every shape more honest, not less.

The sequence

  1. 1
    Low Lunge (Anjaneyasana)
    Low LungeAnjaneyasana

    8 breaths per side

    Back knee padded; sink until the front of the back hip stretches.

  2. 2
    Lizard PoseUtthan Pristhasana

    8 breaths per side

    Forearms on blocks if the floor is far away.

  3. 3
    Pigeon Pose (Eka Pada Rajakapotasana (prep))
    Pigeon PoseEka Pada Rajakapotasana (prep)

    10 breaths per side

    A folded blanket under the front hip keeps it square and comfortable.

  4. 4
    Garland Pose (Malasana)
    Garland PoseMalasana

    8 breaths

    Heels on a rolled mat edge if they lift.

  5. 5
    Bound Angle Pose (Baddha Konasana)
    Bound Angle PoseBaddha Konasana

    10 breaths

  6. 6
    Happy Baby (Ananda Balasana)
    Happy BabyAnanda Balasana

    8 breaths

  7. 7
    Reclined Figure FourSupta Kapotasana

    8 breaths per side

Breath

Breathe into the stretch on each inhale; soften a fraction deeper on each exhale.

To finish

Lie flat for a minute and let the hips settle before standing.

Prints clean — pin it where you'll practice.

Where this fits

For feeling flexible · restored — works home.