Hip Opening: a breath-linked warm-up flow

Beginner 5 poses

Flexion, extension, abduction, and rotation of the hips

A short flow for the hip joints. In one round your hips flex and extend, and your legs spread apart and rotate outward, so the joints warm up from every side. The level is beginner. For longer work with holds there's a sequence of the same name, while here everything happens in motion.

If your knees, hip joints or groin ligaments are injured, if you have acute lower back pain, or if you're in late pregnancy, choose a different flow.

  1. Goddess Pose Goddess Pose 1
  2. Wide-Legged Forward Fold Wide-Legged Forward Fold 2
  3. Garland Pose Garland Pose 3
  4. Bridge Pose Bridge Pose 4
  5. Butterfly Pose Butterfly Pose 5

Why this order

It begins standing: Goddess engages the thighs in a squat, Wide-Legged Forward Fold stretches the inner thighs, and Garland brings your hips almost to the floor. Then you sit down, roll onto your back and, inhaling, raise your pelvis into Bridge, which extends the joints after a run of flexion.

Butterfly at the end opens the thighs outward. Transitions that change your level take two breath cycles each, and the rest take one.

Cautions

  • Knee injuries (Goddess Pose, Garland Pose)
  • High blood pressure — don't lower your head too far (Wide-Legged Forward Fold)
  • Hamstring injuries (Wide-Legged Forward Fold)
  • If your heels don't reach the floor, place a blanket under them (Garland Pose)
  • Neck injuries (Bridge Pose)
  • Flare-up of lower back pain (Bridge Pose)
  • Groin and knee injuries — place supports under your thighs (Butterfly Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.