Hip-Opening Flow
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
Intermediate
Warm dynamic flow into deep external rotation and hamstring-focused poses.
Sun Salutation A
2 sets1 reps30s restLow Lunge
2 sets1 reps30s restLizard Pose
2 sets1 reps35s restGarland Pose Malasana
2 sets1 reps35s restTriangle Pose Trikonasana
2 sets1 reps30s restPyramid Pose
2 sets1 reps35s restDouble Pigeon Pose
2 sets1 reps40s restThread the Needle Pose
2 sets1 reps30s rest
Day 2 — Standing Balance & Hip Flexors
Intermediate
Focus on upright hip opening, balance, and anterior chain lengthening.
High Lunge
2 sets1 reps30s restWarrior Pose II
2 sets1 reps30s restHalf Moon Pose Ardha Chandrasana
2 sets1 reps35s restDancer Pose Natarajasana
2 sets1 reps40s restStanding Figure Four Pose
2 sets1 reps35s restFrog Pose Mandukasana
2 sets1 reps40s restWorlds Greatest Stretch
2 sets1 reps30s rest3 Leg Dog Pose
2 sets1 reps30s rest
Day 3 — Deep Rotations & Posterior Chain
Intermediate
Internal/external rotations with posterior chain lengthening and mindful holds.
Shin Box Switch
3 sets1 reps30s restScorpion Stretch
2 sets1 reps35s restFlying Lizard Yoga Pose Utthan Pristhasana
2 sets1 reps40s restCamel Pose Ustrasana
2 sets1 reps40s restReverse Warrior Pose
2 sets1 reps35s restWarrior III Pose
2 sets1 reps40s restSpread Leg Forward Fold Upavista Konasana
2 sets1 reps40s restPyramid Pose
2 sets1 reps40s rest
