Yin Yoga for Tight Hips After Running | 20 min, by Yin Yoga with Katie on YouTube. 22 min 48 s.
- Video length
- 22 min 48 s
- Time to do it
- 20 minutes
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Lay out your mat and gather your props. A bolster or firm cushion, two blocks or thick books, and a blanket all help support the poses. A strap is handy but not essential.
Come into Dragon on the right side. Step your right foot forward into a low lunge, lower your back knee onto the blanket and sink gently into the front hip. Hold about three minutes.
Repeat Dragon on the left side. Switch legs and find the first real sensation in the left hip flexor, staying well below your edge. Hold for the same length of time.
Sit cross-legged for a seated rebound. Round your back and fold forward, resting your arms or forehead on a bolster, and let the spine settle.
Move into Sleeping Swan on the right. Bring your right shin across in front of you, keep the left leg long behind, and fold forward over a cushion. Hold three to four minutes.
Repeat Sleeping Swan on the left side. Swap the legs, fold forward again and breathe slowly into the outer hip and glute. Keep the stretch mild.
Return to a seated rebound to release the hips. Sit cross-legged, fold forward and rest for a minute before the twists.
Lie back for a reclined twist on the right. Draw both knees up and let them fall to the left, arms open, and hold while you breathe.
Switch to the reclined twist on the left. Bring the knees across to the right side and hold for the same time, keeping both shoulders on the floor.
Finish with windshield wipers and final rest. Rock the knees side to side slowly, then lie flat in stillness for a minute or two before you get up.
Tips and common mistakes
Stop short of sharp pain; yin should feel like a dull, steady stretch you can breathe through.
Come out of each pose slowly to avoid a sudden pull in the hip or lower back.
Put a cushion under your knee or forehead whenever a pose feels unsupported.
Do this class on a rest day or a few hours after your run, not straight after a hard session.
Questions
Do I need props for this routine?
No. A bolster, blocks, blanket and strap are optional. Firm cushions and thick books work fine, and you can skip props entirely if the poses feel comfortable.
How long should I hold each pose?
Around three minutes per side in the Dragon and Sleeping Swan poses, with shorter holds for the rebounds and twists. Come out sooner if you feel sharp pain or numbness.
Can I do this every day?
It works well as a rest-day or post-run routine, but most runners get enough from two or three sessions a week. Give sore hips a lighter day if the stretch feels tender.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
