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GnomeYoga Original

Hips & Legs

For hips that have sat on toadstools far too long.

7 poses 7 min Intermediate Hips & legs Warm-up · Flow · Cool-down

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An intermediate hip-opening yoga sequence: garland squat, low lunge, lizard, pigeon and butterfly, ending with reclined stretches for the hips and legs.

What you need: A mat and a folded blanket for the knees. · 100% free to follow, print as PDF, or customize in our free yoga sequence creator.

Warm-up 2 poses · 1 min 40 s

  1. Garland Pose (Yogi Squat) — yoga pose in Warm-upGarland Pose (Yogi Squat)40 sSquat low like foraging for mushrooms. A blanket under the heels is fine.
  2. Low Lunge (Crescent) — yoga pose in Warm-upLow Lunge (Crescent)30 s · each sideFront knee over ankle, hips sink forward.

Flow 3 poses · 3 min 35 s

  1. Lizard Pose — yoga pose in FlowLizard Pose40 s · each sideBoth hands inside the front foot. Lizards are patient, and so are you.
  2. Pigeon Pose — yoga pose in FlowPigeon Pose45 s · each sideSquare the hips, fold if it feels good. Cooing is optional.
  3. Bound Angle (Butterfly) — yoga pose in FlowBound Angle (Butterfly)45 sSoles together, knees resting like butterfly wings.

Cool-down 2 poses · 2 min

  1. Eye of the Needle (Reclined Figure-4) — yoga pose in Cool-downEye of the Needle (Reclined Figure-4)40 s · each sideThread the needle, lie back, let the hip let out a sigh.
  2. Happy Baby — yoga pose in Cool-downHappy Baby40 sHold your feet and rock side to side. Giggles are allowed.