A 10-Minute Hip-Opening Sequence for Grounding

When life feels fast or your body feels tight, your hips are often the first place to hold tension. The hips store physical stress from sitting, walking, and training, as well as emotional stress from simply moving through the world. Taking a few intentional minutes to open this area can help you feel more grounded, steady, and connected to your body.

This short sequence is designed to be simple, accessible, and calming. You can do it in the morning to set the tone for your day, after a workout, or in the evening to unwind.

All you need is about 10-15 minutes and your breath.

1. Reclined Bound Angle

Start on your back with the soles of your feet together and your knees wide apart. Place one hand on your belly and one on your chest. Let your body soften into the floor.

Stay for 1–2 minutes. Focus on slow, steady breathing.

This pose gently opens the hips and signals your nervous system that it’s safe to slow down.

2. Firelog Pose

Sit tall and stack your shins one on top of the other like logs. Flex your feet and keep your spine long.

Stay for 1 minute per side. If this feels intense, cross your legs instead or place a block under the top knee.

This pose works deeply into the outer hips while encouraging calm, focused breathing.

3. Stag Pose

Sit with one leg bent in front and the other bent behind you, both knees resting on the mat. Fold forward if that feels supportive.

Stay for 1 minute per side. Use a block or pillow under your chest if needed.

This pose allows each hip to open in a balanced, grounded way.

4. Kneeling Crescent

From a low lunge, lower your back knee and lift your chest. Reach your arms overhead or keep your hands on your hips.

Stay for 5–8 breaths per side. Keep the hips heavy and the spine tall.

This opens the front of the hips while building a feeling of stability and strength.

5. Goddess Pose

Step your feet wide, turn your toes out, and bend your knees. Lower your hips and bring your arms into a goalpost shape, or rest your hands on your thighs.

Stay for 5–8 breaths. Move slowly in and out if holding feels intense.

This pose grounds you through the feet and builds strength in the legs and hips.

6. Half Pigeon

Bring one knee forward and extend the opposite leg behind you. Stay upright or fold forward over your front leg.

Stay for 1–2 minutes per side. Support the hips with a block or pillow if they don’t reach the floor.

This is a deep hip opener that invites stillness and release.

How to Use This Sequence

You can move through this entire flow in about 10 minutes, or choose just one or two poses when time is limited. The intention isn’t to force flexibility but to create space, stability, and awareness in your body.

Let your breath guide you. Move slowly. Pause when your body asks for it.

A Gentle Reminder

Grounding doesn’t come from doing more. It comes from slowing down and listening. This sequence is an invitation to return to your body, soften tension, and create a moment of calm in your day.

Even ten minutes can shift how you feel.