Hip Opening Yoga Flow (Intermediate)
Hip flexors, adductors and rotational mobility through dynamic flows, standing balances and deeper holds. Three sessions a week at home.
- Days per week
- 3
- Session length
- 27–29 min
- Exercises
- 24
- Level
- Intermediate
- Equipment
- No equipment
Your week
- MonDay 1 · Grounded Hip Openers
- TueRest
- WedDay 2 · Standing Balance & Hip Flexors
- ThuRest
- FriDay 3 · Deep Rotations & Posterior Chain
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Grounded Hip Openers
Warm dynamic flow into deep external rotation and hamstring-focused poses.
About 27 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Sun Salutation ARest 30s | 2 × 60s | 30s | |
| 2 | Low LungeRest 30s | 2 × 40s | 30s | |
| 3 | Lizard PoseRest 35s | 2 × 40s | 35s | |
| 4 | Garland Pose MalasanaRest 35s | 2 × 45s | 35s | |
| 5 | Triangle Pose TrikonasanaRest 30s | 2 × 35s | 30s | |
| 6 | Pyramid PoseRest 35s | 2 × 40s | 35s | |
| 7 | Double Pigeon PoseRest 40s | 2 × 45s | 40s | |
| 8 | Thread the Needle PoseRest 30s | 2 × 40s | 30s |
Day 2 — Standing Balance & Hip Flexors
Focus on upright hip opening, balance, and anterior chain lengthening.
About 27 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | High LungeRest 30s | 2 × 40s | 30s | |
| 2 | Warrior Pose IIRest 30s | 2 × 40s | 30s | |
| 3 | Half Moon Pose Ardha ChandrasanaRest 35s | 2 × 35s | 35s | |
| 4 | Dancer Pose NatarajasanaRest 40s | 2 × 30s | 40s | |
| 5 | Standing Figure Four PoseRest 35s | 2 × 40s | 35s | |
| 6 | Frog Pose MandukasanaRest 40s | 2 × 45s | 40s | |
| 7 | Worlds Greatest StretchRest 30s | 2 × 60s | 30s | |
| 8 | 3 Leg Dog PoseRest 30s | 2 × 35s | 30s |
Day 3 — Deep Rotations & Posterior Chain
Internal/external rotations with posterior chain lengthening and mindful holds.
About 29 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Shin Box SwitchRest 30s | 3 × 60s | 30s | |
| 2 | Scorpion StretchRest 35s | 2 × 40s | 35s | |
| 3 | Flying Lizard Yoga Pose Utthan PristhasanaRest 40s | 2 × 35s | 40s | |
| 4 | Camel Pose UstrasanaRest 40s | 2 × 30s | 40s | |
| 5 | Reverse Warrior PoseRest 35s | 2 × 35s | 35s | |
| 6 | Warrior III PoseRest 40s | 2 × 30s | 40s | |
| 7 | Spread Leg Forward Fold Upavista KonasanaRest 40s | 2 × 45s | 40s | |
| 8 | Pyramid PoseRest 40s | 2 × 50s | 40s |
About this plan
Three intermediate sequences a week built around the hips, mixing standing balances with deeper seated and kneeling positions. Two rounds of each.
Day one moves through sun salutation A, low lunge, lizard pose, garland, triangle and pyramid. Day two is standing and balancing — high lunge, warrior II, half moon, dancer and standing figure four. Day three is the deepest: shin box switches, scorpion stretch, flying lizard, camel and reverse warrior.
This is labelled intermediate for a reason. Lizard, camel and half moon all ask for range and control that a beginner sequence does not, and dancer pose asks for balance on one leg while opening the front of the hip and the shoulder at once.
Lizard pose on day one is the deepest hip flexor and adductor position in the plan. Both hands inside the front foot, back knee down to start, and drop to the forearms only when the hips allow. Coming down to the forearms too early means arching the lower back to fake the range.
Camel pose on day three is the counterpose to everything else. Almost all hip opening work flexes the hip; camel extends it hard while also extending the spine. Keep the glutes engaged and the chin tucked slightly, and come out of it slowly.
The scorpion stretch is a rotational position and the one most likely to be forced. Let the top leg drop across rather than driving it, and keep both shoulders as close to the floor as they will go.
Two rounds is enough at this depth. These positions ask for time rather than repetition — five to eight slow breaths in each.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
