Yin Yoga Sequence for the Hips

Within our yin yoga practice we can practice sequences of poses that directly target a specific area of the body. While each pose affects many areas of the body at the same time, we can combine the poses in a sequence to emphasize a specific action.

Yin Yoga for the Hips

This yin yoga sequence targets the outer hip and inner groin.

Many of the poses below emphasize external rotation of the hip, so be sure to also include poses that re-establish internal rotation as well. When practicing a lot of external rotation in the hips, it can be helpful to simply return to the midline with a close knee child’s pose, which you can see in the sequence below. You may also want to include active standing poses that strengthen your outer hip. Remember - we’re always looking to create balance in the body - stretching and strengthening!

You’ll also want to use plenty of props and variations if some of the poses are not accessible. Some of the postures offered below are quite challenging for the hips, so be mindful to not stay too long in the pose. Remember you can always modify in a hip sequence by doing many of the poses on your back. Examples include “eye of the needle”, shoelace on the back, or happy baby using straps.

Acupressure during yin yoga:

During this sequence you could also focus on putting pressure on Liver and Gallbladder acupressure points. You can learn more about using acupressure points during your yoga practice here.

Yin Yoga Sequence for the Hips:

** Hold poses between 3-5 min. depending on your ability

Butterfly Pose

Dragon Pose (one side)


Close Knee Childs Pose (then go back to dragon and do other side)


I hope you enjoy the sequence! Let me know in the comments if you tried it out and what you discovered :)

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