A sequence for the hips
The hip joint moves in six directions. Most weeks use two of them. This sequence uses all six.
30MINUTES ON THE MAT · 10 POSES
The whole practice, posted the way a timetable is posted: 10 poses across 30 minutes, each one holding for as long as the ruler below says it holds. At 2.5 MET that is about 92 kcal for a 70 kg adult, at once through.
সূত্র·YogaPath সিকোয়েন্স ডেটা — যেভাবে শেখানো হয়, সেই অনুযায়ী স্থিতির সময়·one breath ≈ 5 s · ruler spans the published 30 min·পর্যালোচিত জুলাই 2026
"Tight hips" usually means one specific restriction — flexion, extension, external rotation or adduction — and the pose that helps is the one that goes the other way. Rather than guess, this sequence takes the joint through all of them and lets you notice which one is loud. That is the direction worth repeating.
The sequence, in order
Every pose name links to its full page — steps, muscles worked, common mistakes and who should skip it.
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1
অধোমুখ শবাসন অধোমুখ শ্বানাসন
1 minute
Warm the whole back line before anything opens.
-
2
লো লাঞ্জ Añjaneyāsana
1–2 minutes each side
Low lunge — hip extension on the back leg.
-
3
Goddess Pose Utkaṭa Koṇāsana
45 seconds, twice
Goddess pose — external rotation under load.
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4
Side Lunge Skandāsana
1 minute each side
Side lunge — adduction on the straight leg.
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5
মালাসন মালাসন
1–2 মিনিট
Deep squat — flexion with external rotation.
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6
Bound Angle Pose Baddha Koṇāsana
2 মিনিট
Seated, soles together — passive external rotation.
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7
ফায়ার লগ পোজ Agnistambhāsana
2 minutes each side
Fire log or pigeon, whichever the knees prefer.
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8
Wide-Angle Seated Pose Upaviṣṭha Koṇāsana
2 মিনিট
Wide-legged seated fold — abduction with flexion.
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9
Cow Face Pose গোমুখাসন
1 minute each side
Stacked knees — adduction with external rotation.
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10
চিত হয়ে শুয়ে মেরুদণ্ড মোচড় সুপ্ত মৎস্যেন্দ্রাসন
2 minutes each side
Supine twist to finish, letting the hips settle.
Before you start this sequence
- Read the cautions on the individual pose pages. Between them, the poses here rule themselves out for pregnancy, high blood pressure, glaucoma, and neck, knee, shoulder and wrist injuries — the details differ pose by pose.
- A sequence is an order, not a prescription. Leave out anything that hurts and the rest still works.
- If you are pregnant, recently post-surgical, or managing a health condition, get your doctor's view before starting, and learn from a qualified teacher in person.
শুধুমাত্র সাধারণ তথ্য — চিকিৎসা পরামর্শ নয়। গর্ভাবস্থা, চোট বা নির্দিষ্ট কিছু শারীরিক অবস্থায় কিছু আসন উপযুক্ত নয়। যোগ্য শিক্ষকের কাছে শিখুন এবং কোথাও ব্যথা হলে থেমে যান।
Notes on practising it
Hip work is where people force hardest and get hurt most, usually at the knee rather than the hip. If the knee is talking, the hip is not the one being stretched — change the shape.
How the ruler above was set out
- Each pose gets the stay time it is taught with — a count of breaths, or an inhale and an exhale where the movement is the transition.
- Breaths become clock time at one stated convention: one breath ≈ 5 seconds at an even practice pace. Nothing else on the ruler is assumed.
- The stays are laid across the published 30 minutes in proportion, so the seconds spent moving between poses sit inside the poses rather than vanishing.
- The energy figure uses the nearest published style code in the 2024 Adult Compendium of Physical Activities — 2.5 MET here — through the standard ACSM relationship for a 70 kg adult.
kcal = MET × 3.5 × kg ÷ 200 × minutes
= 2.5 × 3.5 × 70 ÷ 200 × 30
= 92 kcal for the whole practice
সূত্র·2024 Adult Compendium of Physical Activities·2.5 MET · 70 kg reference adult·পর্যালোচিত জুলাই 2026
The wider activity dataset, covering everything that is not yoga, is at BurnLab.
ক্লাসের আগে যা জিজ্ঞাসা করা হয়েছিল
How long does the Hips sequence take?
About 30 minutes for 10 poses at the stay times listed. Suggested volume: once through. At 2.5 MET — the nearest published code in the 2024 Adult Compendium of Physical Activities — that is roughly 92 kcal for a 70 kg adult.
Do I have to do the poses in this order?
The order is the point. Sequences are arranged so that each pose prepares the next one and answers the one before it — a backbend followed by a forward bend, a long hold followed by something that unloads it. Reordering them is fine once you know why they sit where they do.
Is the Hips sequence suitable for beginners?
It is rated intermediate. It assumes you already hold the beginner poses comfortably. If you are new, start with <em>A first practice</em> and come back to this one in a couple of months.
What do I need for it?
A mat, and for several poses a block and a strap — a folded blanket and a belt do the same job. Nothing here needs a studio.
Other hours on the timetable
আসনের নাম প্রথাগত। এই পাতার প্রতিটি ধাপ, উপকারিতা ও সতর্কতা YogaPath-এর জন্য লেখা হয়েছে, কোনও বই, স্টুডিও বা অন্য কোনও লাইব্রেরি থেকে হুবহু নেওয়া নয় — দেখুন এই সাইট কীভাবে লেখা হয় এবং কী কী থেকে লেখা হয়। শুধুমাত্র সাধারণ তথ্য — চিকিৎসা পরামর্শ নয়। গর্ভাবস্থা, চোট বা নির্দিষ্ট কিছু শারীরিক অবস্থায় কিছু আসন উপযুক্ত নয়। যোগ্য শিক্ষকের কাছে শিখুন এবং কোথাও ব্যথা হলে থেমে যান।
সূত্র·প্রকাশিত আসন-তথ্যসূত্র·যেভাবে শেখানো হয়, সেই অনুযায়ী আসনের নাম, অ্যালাইনমেন্ট ও সতর্কতা·পর্যালোচিত জুলাই 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
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@geetapatelnz
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Geeta Patel
GeetaPatelYoga
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