In our yin yoga practice, we can sequence poses that directly target specific areas of the body. While each pose affects many areas of the body simultaneously, we can combine 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 also to include poses that re-establish internal rotation. When practicing a lot of external rotation in the hips, it can be helpful to return to the midline with a close-kneed 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 poses aren’t accessible. Some of the postures below can be quite challenging for the hips, so be mindful not to stay in the pose for too long. Remember, you can always modify a hip sequence by doing many of the poses on your back. Examples include “eye of the needle”, a shoelace on the back, or a 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
I hope you enjoy the sequence! 🙂
