Hip Release and Reset — 50 Min

A 50-minute beginner yoga session focused on hip release and reset. Follow the timed pose sequence at a comfortable pace; modifications and breaks are encourage

Duration

50 min

Difficulty

beginner

Equipment

yoga mat

Muscle groups

back, full-body, hamstrings, hips

Exercises

1. 1. Cat-Cow

   1 sets · 6 min total (both sides where applicable) reps

   On hands and knees, alternate spinal extension and flexion with slow breaths. Move without pain; breathe normally.

2. 2. Low Lunge

   1 sets · 5 min total (both sides where applicable) reps

   Step one foot forward, lower rear knee, and lift through the chest; switch sides. Move without pain; breathe normally.

3. 3. Half Split

   1 sets · 5 min total (both sides where applicable) reps

   From kneeling lunge, shift hips back and straighten front leg gently; switch. Move without pain; breathe normally.

4. 4. Butterfly Pose

   1 sets · 5 min total (both sides where applicable) reps

   Bring soles of feet together and sit upright; support knees if needed. Move without pain; breathe normally.

5. 5. Figure-Four Stretch

   1 sets · 5 min total (both sides where applicable) reps

   Cross ankle over opposite thigh and draw legs toward chest; switch. Move without pain; breathe normally.

6. 6. Happy Baby

   1 sets · 5 min total (both sides where applicable) reps

   Lie on back and hold shins or feet; keep sacrum grounded. Move without pain; breathe normally.

7. 7. Reclined Bound Angle

   1 sets · 5 min total (both sides where applicable) reps

   Lie back with soles of feet together and knees supported. Move without pain; breathe normally.

8. 8. Supine Twist

   1 sets · 5 min total (both sides where applicable) reps

   Lie down, lower knees to one side, and turn head comfortably; switch sides. Move without pain; breathe normally.

9. 9. Savasana

   1 sets · 9 min total (both sides where applicable) reps

   Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.