top of page

WhatsApp Image 2024-09-18 at 6.35.23 PM.jpeg

WhatsApp Image 2024-09-18 at 6.35.23 PM.jpeg

7 DAYS STIFF HIPS, STIFF LIFE: LOOSEN UP FOR A BETTER YOU

Let's face it—tight hips are not only making you feel stiff, but they’re also holding you back in more ways than you think! Whether it’s sitting too much or simply neglecting this crucial area, stiff hips can lead to back pain, limited mobility, and even a "stiff" mindset. In this course, we’ll loosen up those stubborn hips with easy-to-follow yoga flows designed for beginners. Say goodbye to the stiffness and hello to a more flexible, free-moving you. Your hips (and your whole body) will thank you for it! Let’s get those hips moving and make life flow a little easier!

Day 1: Gentle Warm-up and Seated Stretches Goal: Introduce gentle stretches and breathwork to prepare the hips

11:44

Day 1: Gentle Warm-up and Seated Stretches Goal: Introduce gentle stretches and breathwork to prepare the hips

1. Easy Seated Pose (Sukhasana) – 1 minute - Gentle breathwork, seated awareness, and grounding. 2. Seated Forward Bend (Paschimottanasana) – 2 minutes - Hold for 1 minute, release, and repeat. 3. Butterfly Pose (Baddha Konasana) – 2 minutes - Focus on lowering the knees and gentle flapping. 4. Cat-Cow Pose (Marjaryasana-Bitilasana) – 2 minutes - Flow through cat-cow to warm up the spine and hips. 5. Seated Figure-Four Stretch (Seated Pigeon) – 3 minutes - 1.5 minutes per side, focusing on the outer hips and glutes.

Day 2: Low Lunge Flow Goal: Open up the hip flexors and hamstrings with dynamic lunges

12:08

Day 2: Low Lunge Flow Goal: Open up the hip flexors and hamstrings with dynamic lunges

1. Tabletop Position (Bharmanasana) to Cat-Cow – 1 minute - Start with a few Cat-Cows to loosen up. 2. Low Lunge (Anjaneyasana) - 2 minutes - Hold for 1 minute on each side to open the hip flexors. 3. Half Split (Ardha Hanumanasana) – 2 minutes - Deep hamstring and hip stretch, 1 minute per side. 4. Lizard Pose (Utthan Pristhasana) – 2 minutes - Explore movement or hold deeper for each side. 5. Wide-Legged Child’s Pose (Balasana) – 3 minutes - Hold for 1 minute, rest, then continue for deeper hip release.

Day 3: Standing Poses for Hip Strength and Flexibility Goal: Strengthen the hips while improving flexibility through standing postures.

12:22

Day 3: Standing Poses for Hip Strength and Flexibility Goal: Strengthen the hips while improving flexibility through standing postures.

1. Mountain Pose (Tadasana) with Breathing – 1 minute - Ground yourself, set an intention. 2. Warrior II (Virabhadrasana II) – 2 minutes - Hold for 1 minute on each side, focusing on the inner thighs. 3. Extended Side Angle (Utthita Parsvakonasana) – 2 minutes - Stretch the hips, 1 minute per side. 4. Triangle Pose (Trikonasana) – 2 minutes - Open the hips, 1 minute per side. 5. Wide-Legged Forward Fold (Prasarita Padottanasana) – 2 minutes - Deep stretch for hamstrings and hips. 6. Standing Forward Bend (Uttanasana) – 1 minute - Relax the spine and hamstrings.

Day 4: Reclined Hip Openers Goal: Relax and deepen the hip stretch in reclined postures

13:00

Day 4: Reclined Hip Openers Goal: Relax and deepen the hip stretch in reclined postures

1. Reclined Bound Angle Pose (Supta Baddha Konasana) – 2 minutes - Use props for support and hold. 2. Reclined Pigeon Pose (Supta Kapotasana) – 3 minutes - 1.5 minutes on each side, focus on outer hip stretch. 3. Happy Baby Pose (Ananda Balasana) – 2 minutes - Gently rock side to side to massage the lower back and open hips. 4. Reclined Twists (Jathara Parivartanasana) – 2 minutes - Focus on releasing tension from the hips and spine. 5. Knees-to-Chest Pose (Apanasana) – 1 minute - Gentle release for the lower back and hips.

Day 5: Balancing Hip Openers Goal: Improve balance and focus while opening the hips

12:53

Day 5: Balancing Hip Openers Goal: Improve balance and focus while opening the hips

1. Mountain Pose (Tadasana) with Breathing – 1 minute - Ground and prepare for balance work. 2. Tree Pose (Vrksasana) – 2 minutes - 1 minute on each side, focusing on hip stability. 3. Eagle Pose (Garudasana) – 2 minutes - Hold for 1 minute on each side to strengthen and stretch the outer hips. 4. Half Moon Pose (Ardha Chandrasana) – 2 minutes - Balance and stretch the outer hips, 1 minute per side. 5. Standing Forward Bend (Uttanasana) – 1 minute - Release any tension from the balance work. 6. Garland Pose (Malasana) – 2 minutes - Hold deep squat for the final hip opener.

Day 6: Deep Stretching with Pigeon Pose Goal: Focus on deep hip stretches, especially the hip flexors and outer hips

12:04

Day 6: Deep Stretching with Pigeon Pose Goal: Focus on deep hip stretches, especially the hip flexors and outer hips

1. Tabletop Position (Bharmanasana) – 1 minute - Start with Cat-Cow for gentle movement. 2. Low Lunge (Anjaneyasana) to Pigeon Pose (Eka Pada Rajakapotasana) – 4 minutes - Flow between low lunge and pigeon, hold 2 minutes on each side. 3. Thread the Needle Pose (Parsva Balasana) – 2 minutes - Gentle twist to release tension in the hips and back. 4. Pigeon Pose (Eka Pada Rajakapotasana) – Deeper Hold – 2 minutes - Focus on deeper release, holding pigeon pose longer. 5. Wide-Legged Child’s Pose (Balasana) – 1 minute - Rest in a wide-legged version of child’s pose.

Day 7: Relaxation and Deep Hip Release Goal: Slow down, relax, and allow the hips to fully release

09:50

Day 7: Relaxation and Deep Hip Release Goal: Slow down, relax, and allow the hips to fully release

1. Supine Stretch with Knee Circles – 2 minutes - Gently circle the knees to warm up the hips. 2. Supported Bridge Pose (Setu Bandhasana) – 2 minutes - Use a block for support, focus on opening the front of the hips. 3. Reclined Bound Angle Pose (Supta Baddha Konasana) – 2 minutes - Use props, hold longer for deeper relaxation. 4. Reclined Twist (Jathara Parivartanasana) – 2 minutes - Deeply stretch the hips and lower back, 1 minute on each side. 5. Corpse Pose (Savasana) – 2 minutes - Final relaxation to integrate the week’s practice.

bottom of page