Hip-Opening Poses in Yoga

Moderator Entirely about a hip-opening pose — the supported butterfly — with specific setup: foot placement, external knee rotation, and a cue to protect the back.

Reviewer Precise cueing — foot placement and the back-protection tip make this easy to actually follow.

Reviewer Careful, detailed cueing with a sensible intensity scale -- this is how yin should be taught.

Moderator Deep, extended-hold hip-opening sequence (wide-leg fold, butterfly, hip flexor lunge, half/full splits) -- squarely on-topic and thorough.

Reviewer Efficient, well-named sequence with real modification options -- a good short reference for hip openers.

Moderator Explicitly five poses chosen to target the inner thigh/groin -- which is hip-opening territory. Every pose (child's pose wide-knee variant, frog, wide-seated fold, deer, happy baby) is a genuine hip opener.

Reviewer Really strong, detailed beginner tutorial — explains exactly why people struggle with this pose and how to fix it.

Moderator Entirely and explicitly about Malasana, a classic deep hip-opener, with detailed technique breakdown — squarely on-topic.

Reviewer Actually explains the why behind each stretch, not just the how - very well taught.

Moderator Explicitly designed around hip and lower-back tension relief - forward folds into the hip/glute, side bends, deer pose for internal rotation, seated pigeon. Squarely on topic.

Reviewer Thorough, well-modified hip mobility work with strong breath cueing.

Moderator 30 min morning practice all about the hips - happy baby variations, reclined pigeon, deep stretches with breath cueing throughout. Dead on the sub-skill.

Reviewer Clean cueing and a sensible build in intensity through the sequence.

Moderator Explicitly a hip-opening routine -- figure four, happy baby, warrior 1, revolved triangle, all sequenced toward hip mobility.

Reviewer Clear alignment cues and good use of breath-awareness coaching - well taught.

Moderator Sequence built around classic hip openers - figure four, half happy baby, hamstring/hip stretches - directly on topic for hip-opening poses.

Reviewer Clear, specific alignment cues (pubic bone down, keep the leg tracking straight) -- good teaching.

Moderator Entirely a hip-opening sequence: quad stretch, lunge, three-legged dog into pigeon, all explicitly framed around releasing hip tension.

Reviewer Clear, progressive seated hip stretches with intensity options.

Moderator Seated hip series - rotated glute fold, figure-four seated pigeon, straddle. Short and entirely focused on hip flexibility. Right on the sub-skill.

Reviewer Clear, well-targeted hip release with good modifications.

Moderator Reclined hip work start to finish - knees-to-chest circles, half happy baby, figure-four reclined pigeon, deep external rotation into the outer glute. Bang on the sub-skill.

Reviewer Practical props and a healthy mindset about not chasing depth for its own sake.

Moderator Squarely about a named hip-opening pose and a specific modification for people who aren't yet flexible enough for the full version.

Moderator Labeled as a downward-dog variation, but what's actually taught is a plank-based figure-four stretch for the outer hip and glutes — still squarely a hip-opening pose.

Reviewer Specific, safety-conscious cueing — worth trying if pigeon usually leaves your legs tired.

Reviewer Efficient, clear, and anatomically grounded - punches above its short runtime.

Moderator Short, tightly focused sequence entirely on hip flexor/psoas stretching (low lunge, quad add-on, supported bridge) - squarely on topic despite the short runtime.

Reviewer Good intro-friendly explanation of yin plus solid hip poses.

Moderator Explicitly billed as hip-focused lower body yin class (happy baby, reclined pigeon) - squarely on topic throughout.

Reviewer Solid hip sequence, instructor herself calls it more intermediate.

Moderator Dedicated yin yoga class entirely built around hip-opening poses (child's pose, butterfly, shoelace) with no props.

Reviewer Good safety-minded cueing, appropriately pitched for a more experienced practitioner.

Moderator Sequence targets hips and hamstrings together (low lunge, half splits, half saddle) - hip content is substantial and on topic, shared with hamstring focus.

Reviewer Good cueing overall, though a couple of poses assume you already know the shape.

Moderator Sequence explicitly built for hip/glute/thigh flexibility - hip circles, lizard-style lunge, cow face pose - squarely on topic.

Reviewer Pleasant flow, but light on concrete alignment detail compared to others in this batch.

Moderator Flow built around hip-opening shapes (warrior 2, side lunge/skandasana, half pigeon) - on topic, though delivered as a fast-moving vinyasa flow rather than held stretches.

Reviewer Good technical alignment cues, not just pose-narration - teaches real technique.

Moderator Hip flexor work is a core part of this sequence (low lunge, crescent variations, quad opener) alongside quad/hamstring stretching, so it's relevant though it splits focus across three areas rather than being purely hip-opening.

Reviewer Well-sequenced, clear cues, good modifications - solid teaching.

Moderator A full mobility routine centered on hip flexibility and range of motion (hip flexor pulls, squats, lunges, side plank into hip stretches), framed for grappling but the poses themselves are squarely hip-opening work.

Reviewer Solid alignment cues (don't cave, keep shoulders broad) beyond just 'relax and breathe.'

Moderator Entirely hip-focused Yin sequence -- wide-leg fold, side stretches into the hip/groin, butterfly fold, and a hip-flexor-focused backbend. On topic throughout.

Reviewer Patient, well-cued hip release - tells you exactly where to feel it.

Moderator Cat-cow into toes-together knees-wide childs pose and a low-lunge hip-flexor stretch - this is genuinely targeting the hips and stays there. Gentle and on-point for the sub-skill.

Reviewer Well-cued, accessible hip sequence — good anatomical detail without being intimidating.

Moderator Substantial hip content — happy baby, reclined pigeon, figure-four — alongside lower back work, all explicitly framed as hip/low back relief for beginners.

Reviewer Gentle but genuinely well-taught hip-opening sequence.

Moderator Sequence is built around figure-four, half-happy-baby and butterfly — textbook hip-openers, done gently in bed.

Reviewer Gentle, well-cued hip sequence - good for beginners.

Moderator A full hip-opening sequence - butterfly fold, windshield wipers, figure four, bridge - explicitly framed around hip opening throughout.

Reviewer Rigorous, well-explained mobility method -- more technical depth than a typical hip-opener flow.

Moderator This is Functional Range Conditioning (CARs, PAILs/RAILs) for the hip flexor/hip joint rather than a traditional yoga 'hip-opening pose' sequence. It's clearly about opening/mobilizing the hip, which is the substance of the sub-skill, but the framing and vocabulary is mobility-training rather than asana-based hip openers, so I'm not giving it a full 2.

Reviewer Tight, well-cued, gives modifications. Good value for six minutes.

Moderator Six minutes of actual hip-opening poses: figure four, cobblers pose, twists, lizard. Squarely on the sub-skill with no padding.

Reviewer Methodical and safe, genuinely builds usable range.

Moderator Focused on hip external rotation mobility with CARs and isometrics. Opens the hip, squarely related, leans more mobility-drill than classic pose.

Reviewer Knowledgeable, good cues, slightly preachy about other videos.

Moderator Entire short class is hip activation and opening across flexion, external and internal rotation. Right on hip-opening.

Reviewer Specific, usable cues: wider stance, deeper front knee until you feel it, block under the hand, knee pressing into the arm to spin the torso open. The energy-line imagery at the end is optional, and there is a pose-library pitch.

Moderator Three cues for Side Angle pose, framed as an active hip opener: take a wider stance and bend the front knee deeper, keep the torso in line with the front leg and open in the same plane, and use a block plus the knee-into-arm press to rotate the chest open. One pose, but taught for its hip-opening effect.

Reviewer Clear, practical 90/90 work.

Moderator Ten-minute hip mobility built around the 90/90, internal and external rotation. Squarely hip opening.

Reviewer Genuinely well-taught hip-opening sequence with real rationale.

Moderator Explicitly states the goal is opening the outer hips, groin and inner thighs via lizard lunge and related shapes — squarely hip-opening poses.

Reviewer Clear, approachable hip mobility.

Moderator Adriene hip mobility, supine hamstring and figure-four, seated internal and external rotation. Squarely hip opening.

Reviewer Well-taught, accessible, explicitly welcomes all levels with props.

Moderator Hip and hamstring focused yin class - hips are a major focus (dragon, child's pose) but shares billing with hamstrings throughout.

Reviewer Fine cueing, but feels like one episode of a longer series rather than a standalone lesson.

Moderator Turtle/butterfly variation and reclined pigeon are squarely hip-openers, though the sequence also spends real time on twists and low back which is adjacent rather than core to the sub-skill.

Reviewer Smart prep flow for people whose hips stop them squatting: warrior two, reverse warrior, goddess, repeated. Little instruction on setting up the squat itself.

Moderator Prep for Malasana, the yogi squat, a classic hip opener: forward fold, then warrior two into reverse warrior into goddess, repeated side to side to release the hips and pelvis and make room in the lower back for the squat. All about opening the hips for a deep squat.

Reviewer Nicely cued flow with solid depth on the hip-opening poses when it gets to them.

Moderator Includes real hip-opening content (lizard/dragon pose, malasana) within a broader full-body flexibility flow — solid but not exclusively hip-focused.

Reviewer The hip mobility drills here are genuinely good teaching, even if the class is split-focus.

Moderator Substantial hip-opening content (CARs hip mobility warm-up, malasana, twists) but shares billing with arm balances, which is a different skill.

Reviewer Clean, accessible cueing - solid hip openers wrapped in a general flow.

Moderator Adriene literally says this one is for the hips but really a full body connect. The excerpt is all standing warm-up: Samasthiti, chair, forward fold before the low lunge. Hip-opening is the theme but folded into a general feel-good flow.

Reviewer Nice gentle hip flow, but chatty and light on pose technique.

Moderator Adriene morning hip release. Genuinely hip focused: knee stirring into the hip socket, pigeon prep, forward folds for the hips. On target for hip opening, though it is a guided flow rather than a pose-by-pose breakdown.

Reviewer Solid pigeon-based hip opener.

Moderator Deep stretch for athletes centered on half pigeon, a big hip opener. On target.

Moderator Yin class for hips, inner thighs, groin, butterfly and folds held long. Right on hip-opening.

Reviewer Relaxing hold-based class, light on coaching.

Reviewer Calming and correct, just talky and light on technique.

Moderator Yin practice entirely targeting the hips, shoelace, dragonfly, child, passive long holds. On skill.

Reviewer Accessible, well-cued beginner hip work.

Moderator Beginner vinyasa centered on hip openers, lizard, low lunge, figure four, with some full body. Mostly on hip opening.

Reviewer Well-cued hip and back release.

Moderator Hips and lower back release, seated folds, head-to-knee, froggy, eagle-leg twist. Hips well covered alongside back.

Reviewer Nicely cued, gentle mobility flow — the hip segments are simple and well explained.

Moderator Includes real hip content (windshield wipers, malasana, lizard-adjacent movement) but it's a broader morning mobility flow, not hip-focused throughout.

Reviewer Efficient, safety-first cueing -- good for a quick session.

Moderator Several of the five poses (reclined pigeon especially) are genuine hip-openers, even though the framing is therapeutic for sciatica rather than general hip mobility.

Reviewer Clear, safe cueing on the actual hip poses.

Moderator Real hip-opening content here: turtle/butterfly fold, a full seated pigeon segment with clear alignment cues, and a low lunge twist. It's blended with general low-back work but hips get a genuine, sustained chunk of this practice.

Reviewer Gentle, well-cued, accessible morning practice.

Moderator Morning yin sequence sharing focus between hips and hamstrings (hip flexor stretch, knee-to-chest) - relevant but not exclusively hip-focused.

Reviewer Accessible, well-modified for beginners and seniors.

Moderator Chair yoga, seated figure-four and hip stretches for limited mobility. Hip opening adapted to a chair.

Reviewer Well-paced, good hip-flexor guidance.

Moderator Slow stretch for hip flexors and hamstrings, lunges and pigeon-style holds. Hips are central but hamstrings share the focus.

Reviewer Relaxing, but there's not much actual instruction here beyond 'get comfortable and breathe.'

Moderator Squarely a hip-opening Yin sequence: supported half pigeon on both sides plus a supported child's pose, entirely about opening the hips.

Reviewer Active and well-cued hip-flexor release.

Moderator Lower-back-and-hips sequence, low lunges and crescent for hip flexor release. Hips covered among back focus.

Reviewer Clear, well-cued class with solid hip work.

Moderator Hip opening is a real chunk - half happy baby, low lunges, recline pigeon - and she explicitly says opening the hip flexors is key for the backbend. Secondary to backbends but genuinely covered.

Reviewer Good idea (take the leg out to the side when pushing straight hits a block), but the explanation is rushed and mostly visual, so you have to work it out from the picture.

Moderator A tip for Supta Padangusthasana (reclined hand-to-big-toe pose): if you lift the leg and feel blocked in the hip, take the leg out to the side instead of pushing it straight to make space in the hip joint. A hip-opening technique for one specific pose.

Reviewer Fine cueing on the hip-opening segments, but you're getting a shoulder class too.

Moderator Hips are only about half the practice -- it opens with shoulder work (threading arms, cat-cow) before getting to low lunge and Hanumanasana prep for the hips. Relevant but shared billing with shoulders.

Reviewer Solid all-rounder, not hip-specific teaching.

Moderator Full body flow that opens the hips among other things, lots of vinyasa and core, hip opening is one thread not the whole.

Reviewer Practical hip warm-up with a block fallback. More mobility work than poses, but a decent starting point for tight hips.

Moderator A short daily hip-mobility routine for people who sit all day: small bent-knee hip circles in both directions, figure-eight 'horseshoes' with hands on hips, then a primal squat with hands on the floor or on blocks or pillows. Mostly mobility drills that feed hip-opening poses, with the squat the one true pose. On topic, a bit loose.

Reviewer Really well taught, just not the most classic hip-opener.

Moderator Hero pose is more of a knee/ankle/thigh seated pose than a classic hip-opener — related but not core to the sub-skill.

Reviewer Well-taught, genuinely useful hip-opening segment.

Moderator Gentle full-body flow with a meaningful lizard-lunge sequence (real hip/groin opener on both sides) — more hip-focused than most in this batch.

Reviewer Solid vinyasa, but light on dedicated hip-opening instruction.

Moderator Framed as a weight-loss hips-and-core vinyasa but the excerpt is sun sals, warrior I/II, peaceful warrior. Hips show up in the lunges and warriors but this is a general vinyasa, not a dedicated hip-opening session.

Moderator A quick run through eight beginner-friendly hip openers, with cues to turn the feet and knees out, tilt the pelvis forward, keep the spine long and use a chair or blocks if you need them. Squarely hip openers; the format is a rapid list, not a walkthrough.

Reviewer Handy menu of poses, but at 20 seconds you're copying shapes, not learning them. Pick one and look it up properly.

Reviewer Decent hip cueing within a strength-focused class — not a dedicated hip-opening tutorial though.

Moderator Some genuine hip content (hip socket awareness, hamstring/hip stretch with leg raised) but framed as general lower-body strength rather than hip-opening specifically.

Reviewer Decent pigeon and side-lunge hip work.

Moderator Unlike the other flows, this one actually closes with hip work - pigeon both sides held for breaths, skandasana side lunges, a wide squat and knee-to-chest. Real hip-opening content, sitting alongside the sun salutations.

Reviewer Nice overview of why hip openers matter, but it moves too fast to actually learn the poses from.

Moderator Squarely about hip-opening poses — flexibility, mobility, range of motion, lower-body control are all named as the point of the video.

Reviewer Good quality, the figure-four segment alone is worth it.

Moderator Full-body deep stretch that includes figure-four (a real hip opener) plus twists, but the class is framed around the back line generally, not hips specifically.