In today’s fast-paced world, many of us spend long hours sitting—at desks, in cars, or on couches—which can lead to tight hips and discomfort in the lower back, legs, and even the upper body. That’s why incorporating hip stretching into your regular routine is not just helpful but necessary for maintaining mobility, comfort, and overall physical well-being. In this session, “Hip Stretching at Home | Yoga with Tino,” we dive into a calming yet powerful practice designed to unlock tension, release stored stress, and build strength around your hips—all from the comfort of your home.
Welcome to your mat. I’m Tino, and I’ll be guiding you through a grounding and accessible sequence focused entirely on opening up the hips. Whether you’re a beginner or a seasoned yogi, these movements are curated to meet you where you are. All you need is a mat, a small towel or cushion (optional), and about 20–30 minutes of uninterrupted time for yourself.
The Importance of Hip Flexibility
The hips are one of the most emotionally and physically charged areas of the body. They connect the upper and lower halves of your frame and are home to powerful muscle groups including the glutes, hip flexors, and inner thighs. When these muscles are stiff, it can cause postural imbalances and even chronic pain in areas like the lower back or knees. Gentle, intentional stretching of the hips can improve blood circulation, relieve pressure on the spine, and help release emotional tension that may be stored in the body.
Setting the Scene
Before we begin, let’s prepare the space. Find a quiet corner in your home where you can spread out your mat. Light a candle, dim the lights, or put on soft music if that helps you feel more relaxed. Remember: This time is for you.
Now, come to a seated position at the center of your mat. Sit tall, close your eyes, and take a few deep breaths.
Inhale deeply through the nose…
Exhale gently through the mouth…
Let the breath ground you.
Warm-Up: Awakening the Hips (5 minutes)
Seated Cat-Cow (Sukhasana variation)
Sit cross-legged and place your hands on your knees.
- Inhale, lift the chest, roll the shoulders back, and look upward—Cow.
- Exhale, round the spine, tuck the chin to chest—Cat.
Repeat for 5 breaths.
Seated Side Stretch
With legs still crossed, inhale and raise your right arm up and over your head as you lean gently to the left.
Exhale, return to center.
Repeat on the other side. Do this 3 times each side to begin stretching the outer hips and waist.
Core Hip Opening Sequence (15 minutes)
1. Butterfly Pose (Baddha Konasana)
Bring the soles of your feet together and let your knees fall open.
- Sit tall and gently flap the knees up and down like butterfly wings for 10–15 seconds.
- Then fold forward over your feet, keeping the spine long. Hold for 5–10 breaths.
This pose gently stretches the inner thighs and groin.
2. Low Lunge (Anjaneyasana)
Step your right foot forward and lower your left knee to the mat.
- Sink the hips down, keeping the right knee stacked over the ankle.
- Optional: Raise the arms overhead and lean slightly back to deepen the stretch.
Hold for 5 breaths and switch sides.
This lunge stretches the hip flexors and opens the pelvis.
3. Lizard Pose (Utthan Pristhasana)
From the lunge, place both hands inside the front foot and heel-toe the foot wider.
- Lower onto your forearms if available, or stay on your palms.
- Keep the back leg extended and breathe into the stretch.
Hold for 5–8 breaths on each side.
This deeply opens the inner hips and hamstrings.
4. Pigeon Pose (Eka Pada Rajakapotasana)
From a tabletop or Downward Dog, bring your right knee forward toward your right wrist, shin angled.
- Extend the left leg back behind you and settle the hips down.
- Fold forward over your right leg.
Hold for 5–8 breaths. Switch sides.
Pigeon is excellent for the hip rotators and glutes, especially for those who sit often.
5. Happy Baby Pose (Ananda Balasana)
Lie on your back and hug your knees toward your chest.
- Grab the outsides of your feet with your hands, and open the knees wider than the torso.
- Gently rock side to side.
Stay here for 5–10 breaths.
This pose relieves tension in the lower back and gently stretches the inner hips.
Cool Down: Gentle Release and Stillness (5–7 minutes)
Supine Figure Four
Lying on your back, cross your right ankle over your left knee.
- Reach behind the left thigh and pull the legs in toward your chest.
- Keep your head and shoulders relaxed.
Hold for 5–7 breaths, then switch sides.
This gentle stretch targets the piriformis and deep hip rotators.
Supine Twist
Hug both knees into your chest, then let them fall to the right while extending your arms out in a T-shape.
- Turn your gaze to the opposite direction.
- Take 5–7 deep breaths, then repeat on the other side.
Twists help release any final tension from the spine and hips.
Savasana (Final Relaxation)
Stretch out on your back with your arms by your sides, palms facing up. Let the legs fall open naturally.
Close your eyes and let the entire body relax.
Stay here for at least 2–5 minutes.
Let go of effort. Let the breath return to normal. Let your body integrate the work you’ve just done.
Closing Thoughts
As you slowly bring awareness back to your body and gently roll to your side, remember this: Hip-opening practices are not about forcing flexibility, but about consistent care and presence. Your hips, like the rest of your body, need time and compassion to unlock.
Hip tension isn’t solved overnight, but by practicing daily or a few times a week, you’ll notice a significant change not only in flexibility, but also in emotional release, improved posture, and better movement in daily life.
Thank you for joining me today. I’m Tino, and it’s been a joy to guide you in this grounding and healing session of “Hip Stretching at Home.” Keep showing up for yourself and your body. The more you move with love and awareness, the more your body will thank you.
