Hips and Hamstrings

This 28 step sequence of yoga postures was designed to stretch and open the hips and the hamstrings. Level: Beginner.
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1. Start in Bound Angle

yoga posture A. With the bottom of the feet together, interlace the fingers around the toes. Press down into the hips and up through the crown. Roll the shoulders down and back and press the chest forward.

B. Close the eyes and look up at the third eye point.

C. Breathe and hold for 10-30 breaths.

2. Extend the left leg forward and exhale into Seated Head to Knee

yoga postureA. Lift the arms parallel to the floor with the palms facing each other. Inhale and lean back to lift the left leg up as high as comfortable.

B. Press out through the left heel and reach the toes towards the ceiling. Reach the crown up and roll the shoulders down and back to keep the chest lifted.

C. Breathe and hold for 2-4 breaths.

3. Inhale the arms up and exhale into Revolved Head to Knee

yoga postureA. Slide the left leg out 45 degrees and pull the right foot in close to the hips. Place the left palm up on the left leg, inhale the right arm up towards the ceiling.

B. Exhale and reach the left fingers to the toes and the right fingers to the left wall, bringing the right arm over the ear with the shoulder rolled back.

C. Breathe and hold for 2-4 breaths. Slowly inhale the torso back up.

4. Repeat # 2 and #3 on the opposite side

5. Exhale the hips to the floor and spread the legs wide into Seated Angle

yoga postureA. Bring the legs out as wide as comfortable. Inhale the arms up and exhale forward, hinging at the hips.

B. Bring the hands to the floor, round the spine and let the head drop towards the floor. To deepen the posture, walk the hands forward.

C. Beathe and hold for 2-4 breaths. Walk the hands back and roll up the spine.

6. Bring the legs forward with the knees bent into Crab Pose

yoga postureA. Bring the feet flat on the floor, hip width apart, place the hands behind your hips with the finger pointed away.

B. Inhale and lift the hips up towards the ceiling by pressing into the feet and engaging the legs and buttocks. Lift the chest up by pressing down into the arms. Look up or drop the head back.

C. Breathe and hold for 2-4 breaths.

7. Lower the hips and walk the hands forward into Prayer Squat

yoga postureA. Walk the feet wide enough apart to bring the elbows to the inside of the knees with the palms together.

B. Press the palms together to open the hips, relax the hips down and reach the crown up. Roll the shoulders down and back and press the chest towards the thumbs.

C. Breathe and hold for 3-6 breaths.

8. Exhale the hands to the floor and lift the hips up into Forward Fold

yoga postureA. Press the palms flat to the floor and lift the hips up by straightening the legs, if necessary keep the knees slightly bent.

B. Use the arms to press the forehead in towards the legs, use the legs to lift the hips up towards the ceiling.

C. Breathe and hold for 3-6 breaths.

9. Step both feet back into Downward Facing Dog

yoga postureA. Step both feet back 3-4 feet, with the heels slightly above the floor. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

B. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-4 breaths.

10. Bring the right knee between the hands into Pigeon

yoga postureA. Bend the right knee between the hands and slide the right foot over to the left. Slide the left toes back to lower the hips down to the floor.

B. Press the palms down and inhale the crown up to lengthen the spine. Roll the shoulders down and back and press the chest forward.

C. Breathe and hold for 3-8 breaths.

11. Step both feet back into Downward Facing Dog

yoga postureA. Step both feet back 3-4 feet, with the heels slightly above the floor. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

B. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-4 breaths.

12. Inhale and step the right foot forward into Low Warrior

yoga postureA. Step the foot between the two hands with the knee directly over the ankle. Lower the back knee and top of foot to the floor.

B. Press the legs down into the floor as you lift out of the waist reaching the crown and fingertips up towards the ceiling. Relax the shoulders down from the ears and press the chest forward.

C. Breathe and hold for 2-5 breaths.

13. Exhale and release into Half Pyramid

yoga postureA. Release the hands to the floor and straighten the right leg. Lower the head to the knee and adjust the hands to allow you to relax into the pose.

B. To deepen the stretch in the back of the leg, gently draw the foot towards the head.

C. Breathe and hold for 2-5 breaths. Relase back into a lunge position with the front knee over the ankle.

14. Exhale the palms to the floor and step back into Downward Facing Dog

yoga postureA. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 2-4 breaths.

15. Repeat # 9 through #14 on the opposite side

16. Step the feet to the hands and inhale up to Mountain

yoga poseA. Inhale and press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

C. Breathe and hold for 5-10 breaths.

17. Inhale and step or jump out into Five Pointed Star

yoga postureA. Step or jump the feet out wide apart with the arms out to the sides. Feet are parallel, directly under the wrists.

B. Press down into the feet, out through the fingertips and up through the crown of the head

C. Breathe and hold for 2-4 breaths.

18. Turn the back foot out and inhale into Warrior II

yoga posture A. Turn the left toes slightly in towards center with the foot flat on the floor. Keep the right knee directly over the ankle into a deep lunge. Inhale the arms parallel to the floor.

B. Turn the hips and chest to face the side wall and look at the right middle finger.

C. Breathe and hold for 2-4 breaths.

19. Inhale and straighten the legs, exhale into Triangle

yoga posture A. Keep the toes facing where they are and straighten both legs. Press the left hip out and slide the arms to the right. Rotate just the arms, resting the back of the right hand against the inside of the right leg.

B. Press down through the feet and out through the fingers and crown.

C. Breathe and hold for 2-4 breaths.

D. Inhale up to Five Pointed Star

20. Repeat # 17 through #19 on opposite side

21. From Five Pointed Star, exhale forward into Standing Yoga Seal

yoga postureA. Interlace the fingers behind the back. Inhale and squeeze the shoulders together, arch the spine and look up. Exhale and hinge at the hips rounding the spine forward.

B. Let the head hang from the neck and press the arms forward over your head.

C. Breathe and hold for 4-8 breaths.

22. Inhale back up to Five Pointed Star and exhale into Goddess Pose

yoga postureA. Keep the shoulder blades squeezed together as you inhale and roll the spine back up, exhale and release the arms. Bend the elbows out to the sides with the palms facing each other, point the toes out 45 degrees. Exhale and bend the knees lowering the hips down into a squat.

B. Press the hips and chest forward, press the elbows and knees back.

C. Breathe and hold for 4-8 breaths.

23. Inhale back to Five Pointed Star and exhale into Standing Angle

yoga postureA. With the toes pointing forward, exhale and fold forward. Interlace the middle and index finger around each big toe and bend the elbows to the side walls as you gently pull the head towards the floor.

B. As you pull the head down, press down into the feet to press the hips up, feeling a lengthening of the spine.

C. Breathe and hold for 4-8 breaths.

23. Exhale and bend the knees to the floor into Child Pose

yoga postureA. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

24. Roll over onto your back and inhale into Bridge

yoga postureA. Bend the knees and bring the feet hip width apart with the toes pointed forward, slide the arms alongside the body with the fingers lightly touching the backs of the heels.

B. Inhale and lift the hips and spine up by pressing into the feet and engaging the lower and core body. Press down into the arms and shoulders to help lift the chest up.

C. Breathe and hold for 2-5 breaths. Exhale and roll the spine back to the floor.

25. Bring the knees towards the chest into Joyful Baby Pose

yoga postureA. With both knees bent, reach through the insides of the knees to hold onto the outside edges of the feet.

B. Press the heels up as you pull back with the arms to press the low back, shoulders and neck down into the floor.

C. Breathe and hold for 3-5 breaths.

26. Bring the bottoms of the feet together into Supine Bound Angle

yoga postureA. Bring the bottoms of the feet together with the heels close to the hips on the floor. Inhale the arms over head with the palms together.

B. Relax and let gravity pull you into the posture. If the hips feel very tight, gently rock the hips from side to side.

C. Breathe and hold for 6-12 breaths.

27. Exhale and release into Shavasana

yoga postureA. Let the arms and legs flop out to the sides. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

28. End in Easy Pose

yoga postureA. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

D. Breathe and hold for 10-30 breaths.

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Comments 7

  1. I love this sequence. I am very inflexible due to over use of muscles – this has helped me relax and gain much needed flexibility. THANKS!!!

  2. HI,
    I am a premium member, but do not have access to all of the content. Is there another membership?
    Thank you

  3. benalim – The premium membership will give you access to all content. Please contact customer service to figure how to fix this.

  4. Hi!
    have gone through nearly all special sequences and find they are all very similar! apart from some changes…

  5. Well, i find all sequences to be very similar!!!!feel quite disappointed about them…They’re all nearly the same! i wish for more variety!

  6. poornima – I understand that some of the sequences are similar, but there are only so many ways to sequence the same pool of beginning to intermediate level poses. Many of the poses are done in a similar order as that is the most intelligent way to do them.

    Please let me know how you would like to see them different?

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