Sequence · 20 minutes · 8 poses
A gentle hip opening yoga sequence
This hip opening yoga sequence works around the hip in eight poses: Low Lunge, Lizard, Garland, Butterfly, Pigeon, Fire Log, Happy Baby and Reclined Butterfly. Hold each for five to eight breaths, use props under the hips and knees, and back off at once if the knee complains.
The sequence
| # | Pose | Hold | Cue |
|---|---|---|---|
| 01 | Low Lunge Anjaneyasana | 5 breaths each side | Back knee on a towel, tuck the tailbone slightly. |
| 02 | Lizard Pose Utthan Pristhasana | 5 breaths each side | Hands on blocks inside the front foot. |
| 03 | Garland Pose Malasana | 5 breaths | Heels on a rolled towel if they lift. |
| 04 | Butterfly Pose Baddha Konasana | 8 breaths | Sit on a folded blanket, knees drop on their own. |
| 05 | Pigeon Pose Eka Pada Rajakapotasana | 8 breaths each side | Block under the front hip; feel it in the hip, not the knee. |
| 06 | Fire Log Pose Agnistambhasana | 5 breaths each side | Skip it if the knees complain; use Easy Pose instead. |
| 07 | Happy Baby Pose Ananda Balasana | 8 breaths | Hold the backs of the thighs if the feet are far away. |
| 08 | Reclined Butterfly Supta Baddha Konasana | 2 minutes | Blocks or cushions under the knees. |
Long days at a desk, in a car or on a Grab ride leave the hips stiff in two directions: the front of the hip shortens, and the outer hip and buttocks tighten. This sequence works both, starting with the front of the hip in lunges, moving through squats and seated shapes, and ending lying down.
The knee is the joint to protect. In Pigeon and Fire Log, the stretch should be felt in the outer hip or buttock, never inside or around the knee. If it is, lift the hips higher on a block or folded blanket, or swap Pigeon for the reclined figure-four shape on your back. In Garland, keep the heels down on a rolled towel if they lift.
Move slowly between poses and let the breath be easy. Hips respond better to steady, comfortable holds than to forcing. Many people find the left and right sides feel very different; that is normal.
If you want more on the outer hip, the hip stretches and glute stretches pages go deeper. For the front of the hip, see hip flexor stretches.
Sources: Mayo Clinic, Fitness program: 5 steps to get started; NCCIH (US National Institutes of Health), Yoga: Effectiveness and Safety; NHS, Exercise in pregnancy; CDC, Pregnant & Postpartum Activity: An Overview; Canadian Family Physician (Chan et al., 2014), via PubMed Central, Hot yoga and pregnancy: Fitness and hyperthermia. Last reviewed 2 October 2026.
Put it into practice with the planner for a week of yoga, built on pages like this one.
Questions
Why do I feel hip opening poses in my knee?
Usually because the hip is not yet rotating far enough, so the knee twists instead. Raise the hips on a block, reduce the angle of the front shin, or use the reclined version. Pain in the knee means stop, not push.
How long should you hold hip opening poses?
Five to eight slow breaths, about 30 to 60 seconds, is plenty in an active practice. Gentle supported shapes at the end can be held for a couple of minutes if they feel comfortable.
What is hip opening yoga good for?
Hip openers stretch the muscles around the hip: the hip flexors at the front, the glutes and outer hip at the back, and the inner thighs. Many people who sit for long hours find the hips feel less stiff afterwards, and the work can make lunges, squats and cross-legged seats more comfortable to hold.
Updated