I asked a yoga instructor how to improve my hip mobility and she recommended this 10-minute, beginner-friendly flow
All you need is 10 minutes to loosen your tight hips
I find sitting cross-legged far from comfortable. My hips feel tight, my groin and lower back quickly feel achy, and my knees remain well above the floor. This posture always reminds me that I need to do some hip mobility work.
So I asked Cesca Dinardo, yoga teacher and founder of wellness platform Align, how to improve my hip mobility and she recommended the following flow.
It should take five to 10 minutes, is suitable for all levels and requires only a yoga mat. A rolled-up towel or block can also be helpful if your hips are very tight.
Article continues belowDinardo recommends moving slowly through these five poses, breathing deeply, and spending between 60 and 90 seconds on each side to experience the full benefits.
It can be particularly useful to incorporate at the beginning or end of your day, especially if you are a desk worker or someone who spends a lot of time seated.
Let me know in the comments how you find the flow and if the postures make a difference to your hip mobility.
1. Fire log pose
Hold: 5-8 breaths each side
- Sit on the floor, or on a yoga block.
- Place your left lower leg on top of your right in front of you.
- Sit upright, or fold forward slightly for a deeper stretch.
- Hold for five to eight slow breaths, then switch sides.
Form tip: Place a folded blanket under your hips for comfort or support.
2. Tiger pose
Hold: 5 breaths each side
- Get on your hands and knees with your shoulders directly above your wrists and your hips directly above your knees.
- Inhale and lift your right leg, keeping your knee bent.
- If your mobility allows, reach your left hand toward your right foot, and gently pull your right foot toward your head.
- Hold the pose for five deep breaths, then release and repeat on the other side.
Form tip: Avoid rotating your pelvis, keep your hips level with the floor.
3. Low lunge
Hold: 5 breaths each side
- Stay on your hands and knees with your shoulders over your wrists and your hips over your knees.
- Step your right foot forward between your hands.
- Sweep both arms overhead and press your hips forward and down.
- Lengthen through your spine and gaze forward or up.
- Hold for five deep breaths, then transition directly into the next pose on the same side.
Form tip: Keep your front knee directly above your ankle. Don’t allow it to move forward past your toes.
4. Extended side angle variation
Hold: 5 breaths each side
- From a low lunge with your right foot forward, place your right hand on the floor on the inside of your right foot.
- Keeping your left knee in place, move your left foot to the right behind you.
- Extend your left arm overhead, rotating your torso to face left.
- Take five deep breaths, then step back to your hands and knees.
- Repeat poses three and four on your left side.
Form tip: If reaching your elbow to the floor feels too challenging, place your elbow on a block or your knee.
5. Savasana
Time: 2min or longer
- Lie on your back with your legs and feet separated and your arms a little away from your body, palms facing up.
- Close your eyes and allow your hips to fully release and relax into the floor.
- Do not control your breath—just observe it.
- Stay in the pose for at least two minutes.
Form tip: Place a bolster under your knees for extra support if needed.
Cesca Dinardo is a certified yoga instructor and Reiki master. She will shortly launch her subscription wellness platform, Align, to access her mind, body and energy practices.
