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Quads + Hips

In this sequence, we flow through some deeper hip openers—Lizard, Half Frog and Reclining Butterfly. It sounds like a trip to the zoo.

LEVEL

  • Intermediate

PRIMARY MUSCLES STRETCHED

  • Hip flexors and quads.
  • Groin and adductors.
  • External hip rotators and glutes.

KEY POSES

EQUIPMENT

  • Mat
  • 2 Blocks (optional)

TIMING

  • This routine is great to do in the morning if you’re already pretty supple, and if not, the best time is when you’re fully warmed up, after a workout.

TIP

If you prefer, you can substitute Pigeon for Lizard and Half-Reclining Hero for Half Frog. And if you have 2 blocks, you may find them useful to support your hands on in Low Lunge and Lizard.