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P-urpose

60-Minute Hip Opening Yoga Sequence

Hip OpeningSlow Flow60 minMixed

Hips move in many directions, so this plan works them all: hip flexors in lunges, adductors in Goddess and Side Lunge, and external rotation building to Lizard and Half Pigeon.

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The sequence

≈ 57 min including transitions

01Arrive5 min

  1. 1Easy Seat1:30 min
  2. 2Seated Side Bend4 breathsRight
  3. 3Seated Side Bend4 breathsLeft
  4. 4Easy Seat Forward Fold5 breathsRight
  5. 5Easy Seat Forward Fold5 breathsLeft

02Warm up7 min

  1. 6Cat–Cow6 breaths
  2. 7Thread the Needle5 breathsRight
  3. 8Thread the Needle5 breathsLeft
  4. 9Wide-Knee Child’s Pose6 breaths
  5. 10Low Lunge5 breathsRight
  6. 11Low Lunge5 breathsLeft
  7. 12Half Split5 breathsRight
  8. 13Half Split5 breathsLeft
  9. 14Downward-Facing Dog5 breaths

03Sun salutations× 3 rounds5 min

  1. 15Mountain1 breath
  2. 16Upward Salute1 breath
  3. 17Standing Forward Fold1 breath
  4. 18Halfway Lift1 breath
  5. 19Plank1 breath
  6. 20Four-Limbed Staff1 breath
  7. 21Low Cobra1 breath
  8. 22Downward-Facing Dog5 breaths
  9. 23Halfway Lift1 breath
  10. 24Standing Forward Fold1 breath
  11. 25Upward Salute1 breath
  12. 26Mountain1 breath

04Standing flow16 min

  1. 27Warrior II5 breathsRight
  2. 28Reverse Warrior3 breathsRight
  3. 29Extended Side Angle5 breathsRight
  4. 30Triangle5 breathsRight
  5. 31Vinyasa4 breaths
  6. 32Warrior II5 breathsLeft
  7. 33Reverse Warrior3 breathsLeft
  8. 34Extended Side Angle5 breathsLeft
  9. 35Triangle5 breathsLeft
  10. 36Vinyasa4 breaths
  11. 37High Lunge5 breathsRight
  12. 38Warrior II4 breathsRight
  13. 39Standing Figure Four5 breathsRight
  14. 40Vinyasa4 breaths
  15. 41High Lunge5 breathsLeft
  16. 42Warrior II4 breathsLeft
  17. 43Standing Figure Four5 breathsLeft
  18. 44Vinyasa4 breaths
  19. 45Goddess6 breaths
  20. 46Side Lunge4 breathsRight
  21. 47Side Lunge4 breathsLeft
  22. 48Garland6 breaths

05Hip opening7 min

  1. 49Lizard6 breathsRight
  2. 50Lizard6 breathsLeft
  3. 51Half Pigeon8 breathsRight
  4. 52Sleeping Pigeon10 breathsRight
  5. 53Downward-Facing Dog3 breaths
  6. 54Half Pigeon8 breathsLeft
  7. 55Sleeping Pigeon10 breathsLeft

06Cool down12 min

  1. 56Fire Log8 breathsRight
  2. 57Fire Log8 breathsLeft
  3. 58Deer Pose8 breathsRight
  4. 59Deer Pose8 breathsLeft
  5. 60Bound Angle8 breaths
  6. 61Wide-Angle Seated Fold8 breaths
  7. 62Seated Forward Fold10 breaths
  8. 63Happy Baby6 breaths
  9. 64Reclined Figure Four8 breathsRight
  10. 65Reclined Figure Four8 breathsLeft
  11. 66Supine Twist6 breathsRight
  12. 67Supine Twist6 breathsLeft

07Final rest6 min

  1. 68Final Rest6 min

A planning aid for qualified or appropriately trained teachers. Offer options, and adapt to the health, injuries, pregnancy and experience of your students. Pose notes are general considerations, not medical advice.

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