Your body’s largest, (likely) tightest joint needs some tender loving care.

This hip-opening yoga flow will help you find some relief from all-day sitting.

As Shakira once said, hips dont lie.

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Start up this 20-minute hip-opening yoga flow

1.

Cross-legged circles:Sit on your mat and cross your legs.

Think of these like seated cat-cows.

Two young women practicing ballet with a teacher in the dance hall.

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Switch the crossing of your legs and repeat the same circles on the opposite side.

Cross-legged stretch:With your lower body still in a criss-cross position, fold forward over your crossed legs.

Switch the crossing of your legs and fold forward once more.

Woman doing hip exercises

Cat-cow:Come to all fours: shoulders over wrists, hips over knees.

On an inhale, arch your back press your chest forward, looking up at the ceiling.

On an exhale, tuck your pelvis under, rounding your back and peeking at your belly button.

Cropped image of woman doing lunge yoga pose

Extended leg hip circles:From all fours, straighten your right leg directly out to your right side.

check that the weight is equally distributed in the right foot.

Begin to circle the upper body clockwise, bring it forwardthen to the right, back, and left.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

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Complete the same movement going counterclockwise.

Fold your body over your upper thighs.

Relax your neck so that youre looking straight back at your thighs or at your belly button.

Woman doing arm exercise without weights while sitting on mat at home.

Spin your biceps out and your triceps in.

Downward dog hip opener:Extend your right leg straight up, keeping your hips square.

Repeat the same hip circles from earlier, both clockwise and counterclockwise.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

If you cant quite reach, place a block beneath your elbows to bring the floor up to you.

Gently press your thigh open to the right side and gaze that way, too.

Push back into downward dog and repeat moves seven through 11 on the opposite side.

Lower all the way to the ground.

Pigeon pose:Push back into downward facing dog and extend your right leg straight out to the ceiling.

If your hips lift off the ground, tuck the pillow between your right hip and the floor.

Double pigeon:Sweep your left leg forward and place your left shin directly above your right shin.

With your feet flexed and your back as straight as possible, fold over your legs.

Repeat poses 13 and 14 on the opposite side.

Reclined butterfly:From downward dog, pull your body forward into plank and flip onto your back.

bring the soles of your feet together so that your legs form a diamond shape.

Tuck your pelvis under so that your lower back rests on the floor.

For an extra dose of relaxation, place a block under each knee.

Take your restyour hips deserve it!

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