5 Minutes of Yoga For Happy Hips

5 Minutes of Yoga for Happy Hips

If your hips are feeling tight from sitting, working, or just the busyness of everyday life, a quick yoga flow can make a world of difference. In just five minutes, you can release tension, improve mobility, and leave your body feeling lighter and more open. This short sequence focuses on simple poses that stretch and soothe your hips without needing any equipment—just you, your mat, and a few deep breaths.

1. Bridge Pose (Setu Bandhasana) – 5–8 breaths

Start lying on your back with knees bent and feet hip-width apart. Press firmly into your feet as you lift your hips toward the ceiling. Keep your shoulders grounded and lengthen through your spine. Bridge strengthens the glutes and opens the front of the hips, creating space where we often hold tension.

2. Knees to Chest (Apanasana) – 5–8 breaths

Lower down from bridge and hug your knees in toward your chest. Rock gently side to side to massage your lower back. This pose is a gentle hip release that also calms the nervous system and eases tension in the low back.

3. Happy Baby (Ananda Balasana) – 5–8 breaths

From your back, grab the inside or outside of your feet, drawing your knees toward your armpits. Keep your spine long and tailbone grounded. Add a little rocking side to side if it feels good. Happy Baby deeply opens the hips and can release stuck energy in this area.

4. Reclined Bound Angle (Supta Baddha Konasana) – 1–2 minutes

Bring the soles of your feet together, letting your knees fall open like butterfly wings. Place your hands on your belly or heart, close your eyes, and soften into the stretch. This restorative pose allows the hips to gently open and encourages relaxation throughout the body.

Closing Thought

Even five minutes of mindful movement can shift how your body feels. Practicing this short yoga sequence regularly can keep your hips mobile, your lower back happy, and your mind refreshed.