Yin Yoga to Stretch Your Hips and Thighs

Be honest: how much of your day do you spend sitting? Modern life’s sedentary culture contributes to more then a general feeling of malaise—it also creates a build-up of tension throughout your entire body. When it comes to searching for ways to ease aches and tightness, yin yoga can help.

This yin yoga practice dives into the lower body—specifically, the inner thighs and outer hips—with slow, steady holds that invite some serious release. There may be some moments of intensity, but you’ll finish with more of a sense of ease and freedom in the body.

15-Minute Yin Yoga for Hips and Thighs

You’ll need two blocks and a bolster or something supportive you can use in their place, such as some firm pillows, for this practice.

Supported Reclined Butterfly

Begin on your back. Bend your knees and place your feet flat on your mat hip-distance apart. Lift your hips and slide a block or bolster beneath your sacrum. Draw the soles of your feet together and let your knees fall wide in Reclined Butterfly Pose.

Stay here for 3 minutes or as long as you’d like.

Knees to Chest

To come out of this supported pose, draw your knees back together and place your feet flat on your mat. Keeping the block beneath you, bring your knees toward your chest and take 2 full breaths here, rocking gently side to side. Land your feet back on your mat, lift your hips, and remove the block. Gently lower your spine back to the mat, pausing for a breath in stillness.

Child’s Pose

Roll over to one side and slowly move into hands and knees before widening your knees and shifting your weight back so your sit bones settle toward your heels in Child’s Pose. Extend your arms in front of you, palms facing down.

For extra support, add a prop beneath your forehead, chest, or both.

Stay here for 3 minutes or as long as you’d like.

Cow Pose

Move back to hands and knees as you come into Cow Pose. Inhale, lower the belly, and lift the chin and chest.

Cat Pose

Exhale to Cat Pose, rounding the spine and tucking the chin.

Move through 2 more cycles of Cat and Cow, moving with the pace of your breath.

Frog Pose

Turn to face the long side of your mat, keeping your blocks or bolster in front of you. Rest your knees on your mat before guiding your feet and knees wider apart until you feel a stretch in Frog Pose. Flex your feet and rest your forearms on the mat. Or you can bring your forearms and/or torso onto your props, depending on what is most comfortable for you.

For additional cushioning for your knees, fold over the long edge of your mat once or twice to create some cushioning.

Stay here for up to 3 minutes or as long as you’d like.

Hip Circles

When you’re ready, bring your heels toward each other, followed by your knees, and come onto your hands. Remove your prop, if using, and make some circles with your hips, switching directions and inviting some release.

Crocodile Pose Variation

Unfold your mat and lower yourself onto the front side of your body in Crocodile Pose. Your gaze can face in either direction, with arms running along the sides of your body, palms facing up. If it’s more comfortable, you can stack your hands in front of you and rest your forehead on your top hand.

Stay here for 3-5 minutes or as long as you’d like.

Closing Pose

When you’re ready, come onto your side and then come to a comfortable seated position. Thank yourself for showing up on your mat today.