A Hip-Opening Power Yoga Sequence should include strength-building movements, deep stretches, and dynamic flows to increase flexibility, mobility, and stability. Here’s a 15-minute sequence to release tension and build power in your hips:
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
Utthan Pristhasana
Pssst. Have you bought a yoga mat yet?
Dynamic Lizard Lunge
From Downward Dog, step your right foot outside your right hand.
• Keep your back leg active or drop the knee for a deeper stretch.
• Switch sides after 1-2 minutes.
Skandasana
Side Lunge
1-2 minutes per side
• From a wide-legged stance, bend your right knee and sink into a low side lunge.
• Keep the left leg straight and flex the left toes up.
1 minute per side
Crescent Lunge to Warrior II
• Step your right foot forward into Crescent Lunge (arms up, back heel lifted).
• Open into Warrior II, grounding through the outer edge of the back foot.
Utkata Konasana
Goddess Pose
Step feet wide, turn toes out, and bend knees to 90°.
• Engage the core, hands at heart center, or extend arms out.
Eka Pada Galavasana
Flying Pigeon Prep
1-2 minutes per side
• From Chair Pose, cross your right ankle over your left thigh.
• Sink into a deep Figure Four Squat, hands at heart center.
Eka Pada Rajakapotasana
Half Pigeon Pose
2-3 minutes per side
• From Downward Dog, bring your right knee forward and place it behind your right wrist.
• Extend the left leg back, keeping hips squared.
Ananda Balasana
Happy Baby Pose
1-2 minutes
• Lie on your back, grab the outer edges of your feet, and gently rock side to side.
• Open the hips while keeping the spine grounded.
Supta Baddha Konasana
Reclining Butterfly Pose
3 Minutes
• Lie back with soles of the feet together and knees dropping open.
• Relax and let the hips fully release.
This flow builds strength, increases hip mobility, and preps for advanced arm balances like Flying Pigeon or Firefly Pose.
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