Yin yoga to stretch the hips and thighs

Be honest: How much of your day do you spend sitting? The sedentary culture of modern life contributes to more than just a general feeling of malaise, it also creates a build-up of stress throughout the entire body. When it comes to looking for ways to relieve aches and discomfort, Yin Yoga can help.

This yin yoga practice digs into the lower body — specifically, the inner thighs and outer hips — with a slow, steady hold that invites some serious release. There may be some moments of strength, but you’ll end up feeling more comfortable and free in your body.

15-minute yin yoga for hips and thighs

You will need two Blocks And a bolster or something supportive you can use in their place, such as some firm pillows, for this practice.

Reclining supported butterfly

Start on your back. Bend your knees and place your feet flat on your mat at hip distance. Lift your hips and slide a block or support under your sacrum. Bring the soles of your feet together and allow your knees to expand inward Reclining butterfly pose.

Stay here for 3 minutes or as long as you want.

Knees to chest

To get out of this supported position, bring your knees together and place your feet flat on your mat. Keeping the block underneath you, bring your knees toward your chest and take two full breaths here, gently swaying from side to side. Place your feet back on your mat, lift your hips, and remove the block. Gently lower your spine to the mat, pausing to catch your breath in stillness.

Child’s position

Roll to one side and slowly move toward your hands and knees before widening your knees and shifting your weight back until your sit bones are positioned toward your heels Child’s position. Extend your arms in front of you, palms facing down.

For extra support, add a brace under your forehead, chest, or both.

Stay here for 3 minutes or as long as you want.

Cow pose

Return to hands and knees when you enter Cow pose. Inhale, lower the abdomen, and lift the chin and chest.

Cat pose

Exhale to Cat poseRounding the spine and tucking the chin.

Move through two more cycles of cat and cow, moving with the pace of your breath.

Frog pose

Turn to face the long side of your mat, keeping the blocks or bolsters in front of you. Rest your knees on your mat before pointing your feet and knees wider until you feel the stretch in frog pose. Bend your feet and rest your forearms on the mat. Or you can rest your forearms and/or torso on your supports, depending on what is most comfortable for you.

For extra cushioning for your knees, fold the long edge of the mat once or twice to create some cushioning.

Stay here for up to 3 minutes or as long as you want.

Hip circles

When you’re ready, bring your heels toward each other, then your knees, then your hands. Remove your brace, if you use one, and make some circles with your hips, switching directions and inviting some relaxation.

Variation of the crocodile’s posture

Open your mat and lower yourself onto the front side of your body into crocodile pose. Your gaze can face either direction, with the arms running at either side of your body, and the palms facing up. If it’s more comfortable, you can place your hands in front of you and rest your forehead on your top hand.

Stay here for 3-5 minutes or as long as you want.

Close position

When you are ready, sit on your side and then assume a comfortable sitting position. Thank yourself for showing up on your mat today.