20 min Yoga Stretch for Hips & Hamstrings
By Yoga with Kassandra
19 mins 44 secs
Added May 23, 2026
Join Cassandra for a restorative lower body stretch designed to release stiffness and enhance flexibility in your hips, hamstrings, quads, and hip flexors, with a gentle touch for the low back. This accessible practice utilizes one block to support you through poses like supported bridge and pigeon, making it perfect for anyone looking to deepen their stretches.
Expect to feel a renewed sense of openness and ease as you move through this sequence, a personal favorite of Cassandra's for unlocking lower body tension.
Focus Areas
Benefit Flexibility
For increasing range of motion and lengthening muscles.
Focus Area Hips
Workouts with an emphasis on hip-opening poses to release tension and increase mobility.
Focus Area Hamstrings
Designed to safely increase flexibility and length in the back of the legs.
Focus Area Lower Back
For strengthening supporting muscles and gently relieving lower back pain and stiffness.
Focus Area Core & Abs
A targeted workout for the abdominal and oblique muscles.
Focus Area Legs & Glutes
To strengthen and tone the quadriceps, hamstrings, and gluteal muscles.
Pace Gentle
A slow, soft, and mindful practice with an emphasis on relaxation and gentle movement.
Pose Type Forward Bends
A practice focused on forward folds for calming the mind and stretching the entire back body.
Pose Type Hip Openers
A popular category focused on releasing stored physical and emotional tension from the hips.
Yoga Poses
Child's Pose
Balasana. A restful pose where you sit back on your heels and fold your torso forward, resting your forehead on the floor.
Corpse Pose
Savasana. The final relaxation pose, lying flat on the back to integrate the practice.
Cat-Cow Pose
Marjaryasana/Bitilasana. A gentle, flowing sequence between a rounded spine (Cat) and an arched spine (Cow) on all fours.
Garland Pose
Malasana. A deep squat that opens the hips and stretches the ankles and lower back.
Happy Baby Pose
Ananda Balasana. A supine pose where the knees are drawn to the armpits while holding the feet, opening the hips.
Reclining Spinal Twist
Supta Matsyendrasana. A gentle supine twist, bringing one knee across the body.
Pigeon Pose
Eka Pada Rajakapotasana. A deep hip opener with one shin parallel to the front of the mat and the back leg extended.
Lizard Pose
Utthan Pristhasana. A deep hip and hamstring stretch, similar to a low lunge with forearms on the floor.
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