Cue up calming music and sink into each hold as you build serious hip mobility through stillness.
Frog Pose
Duration: 02:00
Ease into frog pose to open your inner thighs and give your hips a deep, satisfying stretch.
Difficulty: Intermediate
Benefits:
Groin
Hips
Lower Back
Instructions
- Start on hands and knees, then lower to your forearms.
- Slide your knees out to the sides with hips in line with knees and toes turned outward.
- Press your hips back toward your heels to deepen the stretch while breathing steadily.
Tips
- Keep your chest lifted slightly so your spine stays long.
Adjustments
- Bring knees closer together or place blankets under them for less intensity.
Lizard Pose
Duration: 04:00
Slide into lizard pose to deeply stretch your hips, groin, and hamstrings.
Difficulty: Intermediate
Benefits:
Groin
Hips
Hamstrings
Quadriceps
Glutes
Instructions
- Start in tabletop, then step one foot outside the same-side hand.
- Lower your hips toward the floor and extend the back leg straight behind you, knee and top of the foot resting on the mat.
- Keep your chest lifted as you breathe into the stretch.
Tips
- Let your hips relax and sink toward the floor.
- Lift the back knee and come onto forearms for more intensity when you are ready.
Adjustments
- Use yoga blocks under your hands if the floor feels far away.
Seated Straddle
Duration: 02:00
Slide into a wide-legged seat and fold forward to stretch your inner thighs and hamstrings with intention.
Difficulty: Intermediate
Benefits:
Groin
Calves
Spine
Upper Back
Hips
Hamstrings
Lower Back
Glutes
Instructions
- Sit with legs extended, then open them wide into a straddle.
- Place your hands on the floor in front of you and lengthen your spine.
- Hinge at the hips to reach forward, lowering your torso toward the floor while breathing steadily.
Tips
- Keep your back long and avoid rounding as you fold.
- Flex your feet and point toes upward to keep legs active.
Adjustments
- Rest hands on blocks or a chair if reaching forward feels challenging.
- Sit on a folded blanket to elevate your hips and create more comfort.
Reclined Butterfly
Duration: 02:00
Lie back and let your knees fall wide to gently open your hips and ease your spine.
Difficulty: Beginner
Benefits:
Groin
Spine
Hips
Instructions
- Lie on your back with knees bent and feet flat.
- Bring the soles of your feet together and allow knees to fall out to the sides.
- Rest your arms by your sides with palms facing up and breathe into the stretch.
Tips
- Let gravity open your hips without forcing them.
Adjustments
- Place cushions or blocks under your thighs for support if needed.
Ease out carefully and notice the lingering sense of openness.
