Move · Videos · Yoga · 13 min

13-Minute Hip-Opening Yoga Flow for Flexibility

13-Minute Hip-Opening Yoga Flow for Flexibility — video by Gaiam Play · 13:07

Video by Gaiam on YouTube · Open on YouTube

A quick hip-focused class with Rodney Yee: staff, cross-legged and cobbler's pose, knee hugs and seated twists, a standing thigh stretch and tree, lunges and forward folds, then pigeon on each side. A short option for busy days.

  • 13 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Staff pose, then cross-legged and cobbler's pose with each shin in front, using the arms to lift the chest. 0:12
  2. Hug each knee into the chest, then straighten the leg forward with the hands under the thigh. 1:42
  3. Seated twist hugging the right knee, then the left, then hold the knees in with the feet off the floor. 2:50
  4. Cross-legged forward bend, then a side bend with a twist; switch the cross of the legs and repeat. 3:46
  5. Cobbler's forward bend, then downward dog pedalling the feet and a standing forward bend. 5:52
  6. Standing thigh stretch holding each foot behind you, then lift the leg forward off the floor. 7:21
  7. Tree pose on each side with the arms up, then take the leg out to the side. 8:06
  8. Swan dive into a lunge, then straighten the front leg into a fold, hands on blocks if tight; each side. 9:06
  9. Pigeon on the right: fold forward with the tailbone heavy, then walk back into a gentle backbend. 10:36
  10. Pigeon on the left, then a standing forward bend holding the ankles before rising to mountain. 11:44

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Use your arms to lift the chest and take weight out of the lower back
  • Rest your hands on blocks in the lunge if your hamstrings are tight
  • Keep the tailbone heavy as you fold forward in pigeon

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Hips takes loadpigeon, lunges, cobbler and cross-legged folds
  • Shoulders movesbrief down dog
  • Wrists & hands movesbrief down dog
  • Upper back movesseated twists with side bend
  • Lower back movesseated and standing forward bends
  • Knees moveslunges, pigeon, standing quad stretch
  • Ankles & feet movestree and standing leg extension
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Blocks under the hands in the lunges; bend the legs in the forward bends

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Gaiam; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety