• Opens up the hips.
  • Stretches the ankles, knees, groin and hamstrings.
  • Improves posture.

Skill Level

  • Beginner


  • Hip Opener

Yoga 15 Series

  • Relaxation: vimeo.com/ondemand/yogarelaxationchallenge


  • Come to a comfortable cross-legged seat, with one shin folded in front of the other.
  • Sit up straight, stacking your shoulders directly over your hips. Slightly tuck your chin.
  • Gently engage your abs to support your spine.
  • Relax your hands in your lap.
  • Stay in the pose for a few minutes before switching legs.


  • If your hips are tight and you’re unable to sit cross-legged with a straight back, sit on the edge of some cushions or a block to lift your hips up higher than your knees. This will allow your pelvis to rotate forward and bring your spine into a neutral position. Don’t be tempted to push down on your knees to open up your hips faster. Your groin and hip muscles will gradually release tension over time. Just try to sit like this as often as you can.


  • Avoid this pose if you have a foot, ankle or knee injury.