I was 50 years old when I started practicing yoga. I was also pretty out of shape after retiring from the military and spending the last 12 years of my career behind a desk. Then I stayed sedentary while I struggled with PTSD and depression. When I eventually started yoga, my muscles were weak and my range of motion was limited. That combination was seriously affecting how I moved and balanced on the mat as well as in life.

As I started practicing yoga more regularly, though, I began to understand that most of my muscle tension was in my hips, which was contributing to a lot of my other issues, including pain in my knees and back. So I made certain I included stretches for tight hips as part of my everyday routine—and that decision has been a life changer for me.

The following hip-opening sequence is what I practice almost every single day. It takes only 10 minutes yet the combination of stretching and moving works the hips in all the necessary ways.

10-Minute Stretches for Tight Hips Routine

All you need is a little space, a mat, and maybe a folded blanket to slide under your knees for comfort as you practice these stretches for tight hips. What makes them yoga, and not just stretches, isn’t the shape but the awareness of your breath and your body as you move through the poses.

Sun Breaths

Start with some Sun Breaths, also known as Half Sun Salutation A, to warm up the body. Come to standing in Mountain Pose at the back of the mat with your feet together or hip-distance apart.

(Photo: Jared McKenzie)

Inhale your arms overhead in Upward Salute.

Exhale as you hinge at the hips and fold forward in Standing Forward Bend.

(Photo: Jared McKenzie)

Inhale as you lift halfway with a flat back.

(Photo: Jared McKenzie)

Exhale all the way down again. Inhale all the way up with your hands up and exhale as you bring your hands to heart center. Repeat that sequence  4 more times.

Scorpion Twist

(Photo: Jared McKenzie)

At the end of your last Sun Breath, plant your hands on the mat and walk them forward into Downward-Facing Dog. Inhale your right leg up to Three-Legged Dog, bend your right knee, and open your hips by stacking your right hip on top of your left in Scorpion Twist. Take 3 long, steady breaths.

Lizard Lunge

(Photo: Jared McKenzie)

Step your right foot toward the top right corner of the mat. (Now would be a good time to slide a folded blanket under your knees if you want the added cushioning.) Keep both hands grounded on the mat to the left of your right foot. Drop your left knee and top of your left foot to the mat in Lizard Lunge. Push your left foot into the mat, activating your glutes and core. Pull your shoulder blades together and look up through your eyebrows. Stay here for about 3 breaths. Find some movement if that feels safe.

Monkey Twist

(Photo: Jared McKenzie)

Inhale your right arm toward the ceiling into a twist. You have the option to stay here or you can rainbow your right arm toward the back of the mat, bend your left knee, and reach for your left foot.

(Photo: Jared McKenzie)

Whatever your version of this shape, look up through your eyebrows as you take 3 slow breaths. Find some movement if that feels safe. On your next exhalation, release your back foot and bring your right hand back to the front of the mat.

Low Lunge to Half Splits

(Photo: Jared McKenzie)

Inhale both arms upward, finding Low Lunge. Exhale as you push your hips toward the back of the mat and bring your arms down to your front foot for Half Splits. Inhale back up to Low Lunge. Continue to exhale to Half Splits and inhale to Low Lunge for 4 rounds.

Kneeling Warrior 2 Lunge 

(Photo: Jared McKenzie)

On your last inhalation, keep your hands overhead as you pivot on your left knee and bring your left shin parallel to the short side of the mat. Your hips will face the left long side of the mat as if you were in Warrior 2. As you exhale, lower your arms to shoulder level and face toward the front of the mat in Kneeling Warrior 2 lunge.

Inhale your arms up as you slide your hips back to Low Lunge. Exhale deep into your lunge. Repeat for 4 cycles.

Gate Forward Fold

On your next exhalation, bring your hands back down to the mat. Sweep your right foot straight out to the side in line with your left knee in Gate Pose. As you inhale, sweep your arms overhead.(Photo: Jared McKenzie)

As you exhale, lean your chest forward toward the mat, keeping your right leg straight and pointing your toes forward rather than out to the side, in a forward bend that is like a cross between Gate and Child’s Pose.

(Photo: Jared McKenzie)

As you inhale, keep your hands planted on the mat as you shift your hips forward.

(Photo: Jared McKenzie)

Then come back to Gate. Repeat for 4 cycles on this side.

Child’s Pose

(Photo: Jared McKenzie)

Bring your knees together and sink back to find Child’s Pose for 2 breaths.

Downward-Facing Dog

(Photo: Jared McKenzie)

On your next exhalation, lift your hips up and back into Downward-Facing Dog. Then repeat these poses on the left side:

Scorpion Twist (3 breaths)

Lizard Lunge (3 breaths)

Monkey Twist (4 breaths)

Low Lunge to Half Splits (4 cycles)

Kneeling Warrior 2 Lunge (4 cycles)

Gate Forward Fold (4 cycles)

Child’s Pose (2 breaths)

Downward-Facing Dog

Pigeon Pose

(Photo: Jared McKenzie)

From Downward-Facing Dog, look at your right wrist and bring your right knee to the mat just outside of the right wrist and your right foot toward the opposite side of the mat. Slide your right leg straight back and lower your hips as far to the mat as possible into Pigeon Pose. Press your back foot into the mat to keep your glutes and core active. Pull your shoulder blades together as you look up through the eyebrows. Stay here for 3 breaths. On your last exhalation, slowly lower your belly, chest, and forehead to the mat. Stay here for 3 more breaths. Repeat on the other side.

Yogi Squat

(Photo: Jared McKenzie)

From Pigeon Pose, bring your hips back up to Downward Facing Dog. Walk your feet forward a few steps to the midway point of the mat, keeping your heels near the outer edges of the mat. Walk your hands back to meet your feet, bend your knees, and drop your hips as low as you can go. Bring your hands to your heart center and find your Squat. Stay here for 5 breaths.

Child’s Pose

(Photo: Jared McKenzie)

Come down to your knees, bringing them to the outer edges of the mat. Keep your big toes together as you drop into Child’s Pose. Relax and find your breath. Keep coming back to your breath here for as long as you can, and try to retain that awareness on your breath as you head back into life.