About This Total Release Routine
Your hips move in six directions: flexion, extension, abduction, adduction, internal rotation, and external rotation. Most stretching routines hit two or three of these and call it done. This session hits all of them. It’s the most complete hip stretch you can do in under ten minutes.
Butterfly opens the adductors and external rotators. Pigeon goes deep into the glutes and hip capsule. Frog spreads the hips wide for adductor length. 90-90 works both internal and external rotation. Lizard pose extends the hip flexors. Straddle pulls the inner thighs long. Happy baby and child’s pose decompress everything at the end. Eight exercises, every angle covered.
What This Routine Targets
- Adductors through butterfly, frog, and straddle
- External rotators via pigeon and 90-90
- Internal rotation with 90-90
- Hip flexors through lizard pose
- General hip decompression with happy baby and child’s pose
What’s Included
Butterfly
Duration: 1:00
Drop into butterfly pose to open the hips and groin while you breathe space into tight muscles.
Difficulty: Beginner
Instructions
- Sit tall with legs extended, then bend your knees and bring the soles of your feet together.
- Hold your feet or ankles and let your knees fall out to the sides.
- Press the knees gently toward the floor while keeping the spine long.
Tips
- Use your elbows to nudge the thighs downward only if it feels comfortable.
- Lift through the chest and avoid rounding your back.
Adjustments
- Place cushions under your thighs when the hips need extra support.
- Sit on a folded blanket to elevate your seat and create more ease.
Pigeon
Duration: 1:30
Settle into pigeon pose to melt tension in your hips, glutes, and lower back.
Difficulty: Intermediate
Instructions
- From tabletop, bring one knee forward behind the same-side wrist and angle the shin toward the opposite hip.
- Slide the back leg straight behind you as you square your hips toward the floor.
- Lower your torso over the front leg and rest on your forearms or hands while breathing deeply.
Tips
- Keep hips level rather than collapsing to one side.
Adjustments
- Place a folded blanket or block under the bent-leg hip for support.
- Stay upright with hands on the floor if folding forward feels too intense.
Frog Pose
Duration: 1:30
Ease into frog pose to open your inner thighs and give your hips a deep, satisfying stretch.
Difficulty: Intermediate
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.
90/90
Duration: 1:00
Settle into the classic 90/90 and breathe your way toward deeper hip rotation without forcing the stretch.
Difficulty: Beginner
Instructions
- Sit on the floor with your knees bent and feet planted, then let both legs fall to one side.
- Line up the front shin in front of your torso and allow the back leg to open behind you so each knee makes a right angle.
- Rotate your chest toward the front thigh, plant your fingertips on the ground, and lengthen through the spine.
- Hinge forward from the hips, easing into the stretch while keeping your breath calm and steady.
Tips
- Think of your spine reaching long rather than diving your head toward the floor.
Adjustments
- Sit on a cushion, yoga block, or folded blanket if your hips need a little elevation to relax into the setup.
Lizard Pose
Duration: 1:00
Slide into lizard pose to deeply stretch your hips, groin, and hamstrings.
Difficulty: Intermediate
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: 1:00
Slide into a wide-legged seat and fold forward to stretch your inner thighs and hamstrings with intention.
Difficulty: Intermediate
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.
Happy Baby
Duration: 0:45
Rock into happy baby to soothe your lower back and open your hips with a playful stretch.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat.
- Lift your feet and draw knees toward your armpits.
- Grab the outer edges of your feet and gently pull your knees toward the floor while keeping your low back grounded.
Tips
- Press your tailbone toward the floor to keep the lower back happy.
- Relax your shoulders and jaw while you breathe.
Adjustments
- Hold your ankles or calves if reaching your feet is a stretch today.
Child's Pose
Duration: 0:45
Melt into child's pose to reset your breath and relax the back with a calming stretch.
Difficulty: Beginner
Instructions
- Start on hands and knees, then widen your knees while keeping big toes touching.
- Sit your hips back toward your heels and reach your hands forward.
- Lower your chest between your thighs and rest your forehead on the floor or a support.
Tips
- Crawl your fingertips forward to deepen the stretch through the sides of your body.
- Let your chest sink toward the ground with each exhale.
Adjustments
- Keep knees closer together if that feels better for your hips.
- Rest your forehead on a block, pillow, or folded blanket if it does not reach the floor.
Who Should Try This
Anyone who wants one session that covers everything. It works as a weekly comprehensive check-in on your hip mobility, a standalone deep session, or a capstone after several days of targeted work. If you only have time for one hip routine this week, make it this one.
Tips for Best Results
- Move through the exercises in order — they’re sequenced to warm progressively
- Spend extra time on whichever position reveals the most tightness
- Keep breathing steady even when the positions get intense in the middle of the routine
- Do this session once or twice a week alongside more targeted routines on other days
Nothing Left Behind
The frustrating thing about hip tightness is that it hides. You think your hips are open until you try a position you haven’t done in a while and discover a whole new pocket of tension. This routine leaves no hiding places. Every angle gets attention, and your hips come out the other side genuinely released.
