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    Hip-Opening Flow

    Hip-Opening Flow

    Yoga & Mobility
    Intermediate
    3 routines

    An intermediate yoga sequence focused on hip flexors, adductors, and rotational mobility using dynamic flows, standing balances, and deeper holds. Home-friendly; approx. 30–45 minutes.

    Routines

    Day 1 — Grounded Hip Openers

    Warm dynamic flow into deep external rotation and hamstring-focused poses.

    Intermediate
    27 mins
    28 Kcal
    Sun Salutation A

    Sun Salutation A

    2 sets
    1 reps
    30s rest
    Low Lunge

    Low Lunge

    2 sets
    1 reps
    30s rest
    Lizard Pose

    Lizard Pose

    2 sets
    1 reps
    35s rest
    Garland Pose Malasana

    Garland Pose Malasana

    2 sets
    1 reps
    35s rest
    Triangle Pose Trikonasana

    Triangle Pose Trikonasana

    2 sets
    1 reps
    30s rest
    Pyramid Pose

    Pyramid Pose

    2 sets
    1 reps
    35s rest
    Double Pigeon Pose

    Double Pigeon Pose

    2 sets
    1 reps
    40s rest
    Thread the Needle Pose

    Thread the Needle Pose

    2 sets
    1 reps
    30s rest

    Day 2 — Standing Balance & Hip Flexors

    Focus on upright hip opening, balance, and anterior chain lengthening.

    Intermediate
    27 mins
    28 Kcal
    High Lunge

    High Lunge

    2 sets
    1 reps
    30s rest
    Warrior Pose II

    Warrior Pose II

    2 sets
    1 reps
    30s rest
    Half Moon Pose Ardha Chandrasana

    Half Moon Pose Ardha Chandrasana

    2 sets
    1 reps
    35s rest
    Dancer Pose Natarajasana

    Dancer Pose Natarajasana

    2 sets
    1 reps
    40s rest
    Standing Figure Four Pose

    Standing Figure Four Pose

    2 sets
    1 reps
    35s rest
    Frog Pose Mandukasana

    Frog Pose Mandukasana

    2 sets
    1 reps
    40s rest
    Worlds Greatest Stretch

    Worlds Greatest Stretch

    2 sets
    1 reps
    30s rest
    3 Leg Dog Pose

    3 Leg Dog Pose

    2 sets
    1 reps
    30s rest

    Day 3 — Deep Rotations & Posterior Chain

    Internal/external rotations with posterior chain lengthening and mindful holds.

    Intermediate
    29 mins
    33 Kcal
    Shin Box Switch

    Shin Box Switch

    3 sets
    1 reps
    30s rest
    Scorpion Stretch

    Scorpion Stretch

    2 sets
    1 reps
    35s rest
    Flying Lizard Yoga Pose Utthan Pristhasana

    Flying Lizard Yoga Pose Utthan Pristhasana

    2 sets
    1 reps
    40s rest
    Camel Pose Ustrasana

    Camel Pose Ustrasana

    2 sets
    1 reps
    40s rest
    Reverse Warrior Pose

    Reverse Warrior Pose

    2 sets
    1 reps
    35s rest
    Warrior III Pose

    Warrior III Pose

    2 sets
    1 reps
    40s rest
    Spread Leg Forward Fold Upavista Konasana

    Spread Leg Forward Fold Upavista Konasana

    2 sets
    1 reps
    40s rest
    Pyramid Pose

    Pyramid Pose

    2 sets
    1 reps
    40s rest
    Back to Yoga & Mobility

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