The tension throughout your lower body? It’s often caused by too much sitting. Over time, your body craves some release through lengthening stretches, and this yin yoga routine for hips and hamstrings delivers exactly that.
Yin yoga emphasizes quality over quantity. Instead of flowing through complex sequences, this practice focuses on a few well-selected poses. Stay in each for at least 2 minutes to reap the benefits, extending the holds if your schedule allows.
Straddle or Wide-Angled Seated Forward Bend
Start by facing the long edge of your mat and spreading your legs wide into a straddle shape. Sit tall, shift forward onto your sit bones, and fold into a Straddle or Wide-Angled Seated Forward Bend.
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If your hamstrings feel tight or you want more support, place a prop under each knee. You can also use stacked blocks or pillows beneath your forearms or forehead for extra comfort.
Hold for 2 minutes or longer. Press into your hands and roll upright slowly. Remove your blocks and bring your legs together, extended long in front of you.
Fire Log Pose
Keep your left leg extended and bend your right knee, hooking your right ankle just above your left knee. Stay here, or for a deeper stretch, bend your left knee, stacking your shins over each other in a square formation—also called Fire Log Pose.
For extra support, place a block under either or both knees to help maintain alignment. Sit tall in your preferred variation for 2 minutes or more.
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Fire Log Forward Bend
Add intensity to Fire Log by leaning forward, letting your upper back round as you walk your hands forward. Hold this position for 1 minute to deepen the stretch.
Windshield Wipers
Walk your hands back in, press upright, then place your hands behind you and lean back. Uncross your legs and spread them wide, feet flat on the mat. Let your legs fall side to side in a windshield wiper motion. Repeat 4 times on each side.
After the final round, extend your right leg and cross your left ankle above the right knee for Fire Log Pose on the opposite side. Finish with another set of Windshield Wipers to release tension.
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Savasana
Lower onto your back for Savasana. Stay here for 3–5 minutes or as long as you like, allowing your body to fully relax and integrate the stretches.
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