Unlock Tight Hips & Emotions with Yin Yoga for Mobility

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If you are looking for a calming yin yoga routine that will help you improve the mobility of your hips, look no further.

The following 5 poses can be done everyday in just a few minutes.

I can assure you, you’ll notice the difference after practicing.

No props required, but an optional block (or a couple of books) or bolster (or pillow) can be used for extra support.

• Easy Pose Variation (Sukhasana)

Let your sitting bones root into the mat, spine naturally tall.
From here, bring your right foot slightly forward and begin to fold forward gently, walking your hands out in front of you. Stay upright if that feels better.
You should feel a gentle stretch in the outer hips, lower back, and the back of your right leg.

Stay here for at least 60 seconds before switching sides.

• Windshield Wipers

Plant your feet flat on the mat, and bring your palms behind you to support you.

As you exhale, allow your knees to fall to one side.
As you inhale, bring them back to center.
And as you exhale again, let them drop to the opposite side. Follow your breath, and let this be a wave-like, soothing motion.

Stay here as long as you need.

• Deer Pose (twisting and folding forward)

Twisting:

Bring your right shin in front of you and the left shin bent behind you—like a bent-leg zigzag.
Place a cushion or block under either hip if needed.

Sit tall. Spine upright. Shoulders relaxed.
Feel the inner and outer hips begin to open.

Now, gently twist to your right—left hand on your right knee, right hand behind you.
Let the twist originate from the belly and chest, not the shoulders.

Inhale lengthens the spine.
Exhale deepens the twist gently

Stay 1 minute in this twist.

Folding forward:

As you exhale untwist, returning back to center.

Now fold forward over your front leg.
You can walk your hands out and round the spine, or place your forehead on a block.

Close your eyes.
Breathe into the tension in your hips or back.
With every exhale, invite in softness.

If you feel emotional blockages — notice them. Let them flow without judgment.

Stay here for at least 60 seconds.

Slowly rise, and repeat on the other side.

• Butterfly Pose (Baddha Konasana)

Bring the soles of your feet together, knees falling out wide.
You can keep the heels close to the body for more intensity, or further away for more ease.

Hold your ankles or feet, and begin to fold forward.

Let your spine round naturally.
Release any need to “hold yourself up” and surrender to gravity.

Rest your forearms or elbows on your shins, or use props to support the head or knees.

As you breathe here, soften your inner thighs, pelvic floor, and lower belly.

Stay here at least 60 seconds.

• Happy Baby (Anandabalasana)

Roll yourself down, keeping your spine flat on the mat.

Now, when you feel ready, bring your knees wide toward your armpits.
Soles of the feet face the sky as you enter your own version of Happy Baby.

Reach for your feet, ankles, or the backs of the thighs—whatever’s accessible.
Let your tailbone drop toward the floor.

Gently rock side to side—slow and soft.

Stay in this deep opening for, at least, 60 seconds.

Slowly release and, if you want, take some rest in Savasana (laying on the floor) or you can try some breathing exercise such as Nadi Shodhana.

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If you wish to practice with someone, join me on my free YouTube channel:

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