6 Standing Hip Openers Flow

This series of six standing yoga poses for home practice is based around the open-hipped alignment of Warrior II. That means that once you’re set up with your front heel in line with your back arch and your hip points facing the side of your mat, you don’t have to move your feet at all (except, of course, when you lift one off the ground). Each pose also offers the opportunity to broaden your chest and open your heart.

How to Practice This Hip-Opening Flow

A set sequence gives your home practice a clear shape each time you step onto your mat. Try this series after your Sun Salutations. Start with a few Downward Facing Dogs and a vinyasa or two to warm up your body before you move into standing poses.

Spend several breaths in each pose to build endurance or move through more quickly to shift some energy. As always, add or subtract poses as you see fit and flow into other things you want to work on. This is YOUR practice, after all.

If you have a block, keep it handy at the front of your mat in case you want it. If you want a block but don’t have one, a shoebox, stack of books, or step stool might do the trick.

6 Standing Hip-Openers Flow

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1. Warrior II (Virabhadrasana II)

Since every other pose in this sequence builds upon the alignment of Warrior II, take care when you set yourself up.

Step-by-Step Instructions:

1. Lining up your front (left) heel with your back (right) arch works for a lot of bodies, but you can take your feet a bit wider (side to side) if you want extra stability.
2. Place your back foot so that it's parallel to the back of your mat. Some styles teach Warrior II with the ball of the back foot turned slightly in. Avoid turning the ball out, however.
3. Take a stance that allows your front knee to be over your front ankle when your back leg is straight.
4. Your hips face the side edge of your mat, your shoulders stack over your hips, your arms extend strongly at shoulder height, and your gaze is forward.

With this alignment locked in, your pose is strong and stable.

2. Extended Side Angle (Utthita Parsvakonasana)

In Extended Side Angle, there are a few different options when it comes to placing your bottom arm. The value of the pose is not greater if your hand is on the ground, so choose the arm variation that allows you to open your chest most fully toward the ceiling. If your hand is on the floor but your chest is facing down, this is not a win.

Options include:

• Left forearm to the top of the left thigh
• Left hand to a block on the inside or outside of your left foot
• Left hand to the floor on the inside or outside of your left hand

Step-by-Step Instructions:

1. From Warrior II, keep the legs as they are as you move into Extended Side Angle.
2. Rest your left forearm on the top of your left thigh, or bring your left hand to a block or the floor on the inside or outside of your left foot.
3. Extend your right arm toward the ceiling or over your ear toward the front of the room.
4. Turn your gaze toward the ceiling and stay grounded through the outer edge of your back foot.

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3. Reverse Warrior (Viparita Virabhadrasana)

Approach this posture as more of a side stretch and less of a backbend.

Step-by-Step Instructions:

1. From Extended Side Angle, lift your torso up into Warrior II.
2. Maintain the position of your legs with special attention to keeping your left knee over your left ankle.
3. Sweep your left arm in a wide arc to point toward the back of the room.
4. Let your right hand rest somewhere along the right leg, but don't put any weight into that hand.
5. Turn your gaze toward your left hand if that feels good in your neck.

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4. Triangle Pose (Trikonasana)

As in Extended Side Angle, place your left hand in a way that allows you to open your chest toward the ceiling.

Step-by-Step Instructions:

1. From Reverse Warrior, straighten your front leg and reach your left arm forward toward the front of the room.
2. As you reach forward, deepen your left hip crease to release your left arm toward the floor with control.
3. Bring your left hand to a block or rest it lightly on your left shin or ankle.
4. Keep a microbend in your left knee to strengthen the muscles around the joint.
5. Reach your right arm toward the ceiling.
6. Turn your gaze toward the ceiling if that feels good in your neck.

5. Half Moon Pose (Ardha Chandrasana)

Now it's time for your right leg to fly.

Step-by-Step Instructions:

1. From Triangle, keep your left foot aligned with the center of your mat as you bend your left knee and bring your hips over your left ankle.
2. Move your left hand about 12-18 inches in front (and a few inches to the left) of your left foot.
3. Take a block with you or come up to your fingertips.
4. Lift your right leg until it is roughly parallel with the floor.
5. Maintain the open-hips position by making sure your instep stays parallel to the floor. You can think of this as a floating Triangle position.
6. Keep your chest open toward the ceiling.
7. Stay active through your hands and feet.

For a balance challenge, lift your gaze to your right hand or lift the left fingers a few inches away from the floor.

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6. Sugarcane Pose (Ardha Chandra Chapasana)

Try Sugarcane Pose if your Half Moon is pretty stable and you have the mobility.

Step-by-Step Instructions:

1. From Half Moon, bend your right leg to bring your heel close to your right buttock.
2. Reach back with your right hand to take hold of your right foot.
3. Press the foot into your hand and your hand into your foot.
4. Keep your gaze lifted and your chest open.
5. Soften your left knee and step your right foot to the back of your mat for Warrior II.

Then repeat the whole sequence with your right foot forward.

Why We Practice Hip-Opening Flows

Long hours of sitting can leave the muscles around your hips feeling tight, and standing hip openers give them space to lengthen while your legs build strength. Keeping your hips open to the side of your mat through the whole sequence lets you settle into the alignment and focus on your breath. Over time, flows like this one can help you move with more ease on and off the mat. Keep this sequence in your back pocket for any day your hips need some attention.

Standing Hip Openers FAQs

What are standing hip openers?

Standing hip openers are yoga poses practiced on your feet that stretch and strengthen the muscles around your hips.

Are standing hip openers good for beginners?

Yes. Warrior II and Triangle are accessible starting points, and a block can make Half Moon more comfortable while you build balance.

How long should I hold each pose in this flow?

Stay for several breaths to build endurance, or move through more quickly for a more energizing practice.