--- title: Sky Ting's 10-Minute Yoga For Tight Hips | TIME description: Sky Ting's 10-Minute Yoga For Tight Hips canonical: https://time.com/video/dRTOYcov/ og:title: Sky Ting's 10-Minute Yoga For Tight Hips og:description: Sky Ting's 10-Minute Yoga For Tight Hips og:url: https://time.com/video/dRTOYcov/ og:image: https://cdn.jwplayer.com/v2/media/dRTOYcov/poster.jpg?width=720 og:type: video.other twitter:card: summary_large_image twitter:title: Sky Ting's 10-Minute Yoga For Tight Hips twitter:description: Sky Ting's 10-Minute Yoga For Tight Hips twitter:image: https://cdn.jwplayer.com/v2/media/dRTOYcov/poster.jpg?width=720 --- # Sky Ting's 10-Minute Yoga For Tight Hips > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: August 2026. ## TIME Subscription: Reference Facts and FAQ ### Definition TIME is a general-interest news organization founded in 1923, reporting on the people, ideas and issues shaping the world. 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They are at time.com/newsletters and are separate from a paid subscription. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-sub-2026q3/newsletters?i=c2645d76-43e5-4c0e-bf20-60a509ee57f5&cr=time-sub-2026q3-v1) * TIME Subscriptions: [time.com/subscribe-agent](/c/time-sub-2026q3/subscribe?i=c2645d76-43e5-4c0e-bf20-60a509ee57f5&cr=time-sub-2026q3-v1) ## Video: Sky Ting's 10-Minute Yoga For Tight Hips [Watch (HLS stream): Sky Ting's 10-Minute Yoga For Tight Hips](https://cdn.jwplayer.com/manifests/dRTOYcov.m3u8) (10:55)  _Published 2018-05-15. Sky Ting's 10-Minute Yoga For Tight Hips_ --- Jul 27, 2023 11:58 PM UTC --- ## More From This Series [All Videos](https://time.com/video/) [Sky Ting's 10-Minute Wake-Up Yoga](/video/Tco7WqHh/) ### Sky Ting's 10-Minute Wake-Up Yoga [Sky Ting's 10-Minute Cardio Yoga Workout](/video/y4twer3K/) ### Sky Ting's 10-Minute Cardio Yoga Workout [The 10-Minute Bodyweight Workout You Can Do Anywhere](/video/8d0Ude7R/) ### The 10-Minute Bodyweight Workout You Can Do Anywhere --- ## Transcript [ MUSIC ] We're gonna start lying on our back, so come to lie down with your knees bent, feet on the floor. We'll take our right foot, reach it up to the ceiling, turn your toes out and then hook the right ankle over on top of the left knee. Pull the left knee into the chest and hands can either interlace behind the back of your left thigh Or if it's available, you can take your hands interlaced on the front of the left shin. Flex your right foot, push the right knee gently away from the body as you try and pull your left knee a little closer in towards the chest. Take a few solid deep breaths, trying to just open up and think of widening out through the sitting bones, so that you're starting to really get deep into the outer seam of that right hip. Opening up to release. To come out of it place your left foot down onto the floor. Release the hands, right foot up towards the ceiling. Bring the foot down and then switch it to the second side. Left foot lifts, turn the toe out, hook the ankle. And then when you're ready draw that right knee in and option for the hands interlaced behind or in front. Of the sheen, flex your left foot, push the left knee gently away. If the hips are super tight, you're welcome to take a little bit of a rocking action from right to left but sometimes staying in stillness and just taking some deep breaths is plenty to start to open up. Let's do one more big cycle of breath in. And the exhaling up Release the foot, reach your left heel up. Foot to the ground and then from here, just rock over to your right side. Use your hands to push yourself up and then once you're facing upright, kick your legs out in front of you and we're gonna do a simple cross- legged seat. So right shin first in front of the left shin. Try and flex both feet and eventually we want ankles and feet stuck If the hips are super tight here you might wanna reach for a blanket or a block if you have one and sit up on a little bit of heighth. Once you have the seat established, feel like you're pulling out of the pelvis and really lengthening up through the waist, and from there starting to walk your hands forward. As you walk forward, the idea of the full tier is not to just collapse to the chest and round down. Instead consider release trying to find some extension still with the spine. So open the chest and maybe dropping down to elbows, maybe your hands can become like a pillow for the forehead to rest down, but some of us just stay more propped up will feel like plenty and that's perfect. Let's do one more breath on this right side, and exhaling. Rise your way up towards the seat. Lean yourself back on the sitting bones, and then just cross, opposite shin in front. Again, try and line yourself up. So, keeping a flex in the foot will help keep the knees safe. Imagine your thigh bones plugging back in and towards the hip socket. Sit up nice and tall. LEngthen your waist and then take it into your fold. The hips can be so different between the right and left sides on the body so just pay attention to what's going on for you personally here. Is the left side an entirely different story from the right? Not a A judgement necessarily, but just a way for you to understand what's going on in your physical space. Big breath in, fill up low, imagine the breath can even make contact down in towards the pelvis. Then exhale, maybe see if you can soften and release a little further. Let's try to walk yourself back up. From here you're gonna rock over the shins, come through hands and knees. Put the hands at the top fo the mat. Extend your feet back, so you're coming through to a plank position. And then from your plank pose, keep your hips, keep your hands and your feet where they are, pardon me and lift your hips up and back towards down dog. Lift high onto the balls of both feet. Drop your heels over to the right side keeping the left hand on the floor. Feel a reach through, left palm up to the left waist and then take it to the second side. Lift up on the balls of the feet, drop your heels over towards the left and press down into the right palm Come back to center, stay high on the balls of both feet. Take your right leg this time, lift it high up towards the ceiling. And then take the right knee, pull it wide, and step the foot outside of the right hand. Coming into a lizard pose, start with the back knee tapping down to the floor. You can stay [ UNKNOWN ] to fingertips, this might be [ UNKNOWN ] or you can take yourself lower to the ground any amount that might be dropping your elbow down to a breath. Or taking your elbows all the way down to the floor. Back [ UNKNOWN ] stay down or if you're feeling frisky, tuck your back toes and lift the back thigh up towards the ceiling Open the chest and look slightly forward so you have the essence of back bend here still, and then a little bit of a rocking forward and back, forward and back. Really getting that right thigh bone deeper into its own socket trying to open up. Walk hands back underneath your shoulders. Keep your left foot where it is, sweep your right foot to meet the left for a plank pose And then keep your hands and feet where they are and just pull yourself up back towards the [ UNKNOWN ]. Take your left foot, lift it high, towards the ceiling. Good, and then from here pull the knee wide, step the foot outside of that left hand. Once again lizard pose, back knee starts top down. Lower your chest forward and again any amount maybe on the floor maybe elbows to your bricks. And then if you took it on the first side lifting the back the thigh bone pulls higher towards the ceiling. Take that little pulsing action, forward and back, forward and back a few times. And then taking your hands back underneath your shoulders lift your chest up Kopp your right foot where it is. Step your left foot back to meet it. And then keep hands and feet where they are and swing your hips high down they're facing up. From your downward facing dog come forward to the plank pose for just to give the front of the hips a moment to open up, let you hips to lower and hover, upward facing dog. Thigh bones stay lifted, chest pulls through. And then swing your way up and back to downward facing dog.. Try that twice more and inhale while you come forward. [ BLANK_AUDIO ] And then exhale to clear yourself higher. Last one here. Inhale straight forward. And exhale to swing your [ UNKNOWN ] high downward facing dog. Good, take a walk with your feet up to the top of the mouth. And then from here we're gonna separate our feet as wide as the mat. Turn your toes slightly out, your heels slightly in and then we're gonna take malasana, so a nice deep squat. Knees fold, seat sinks lower and then hands can come either to a prayer at the center of the chest with your elbows pressing inside of the knees. Christi's taken a nice variation for added support. She's put a brick underneath her seat. If your heels don't easily make contact with the floor, it's encouraged to put the heels on something. So you could take a rolled up blanket underneath the heels and that'll work as well. As you find this stance think of squatting up and not down. So lengthen out through the spine, try and pull your chest a little taller. Let take this one as a twist. Right shoulder inside the right knee. Fingers reach on the diagonal and take your left arm reach up towards the shilling turn the chest open came back through centre. Take it on the second side, left shoulder inside the knee fingers reach out and you take the right arm up and back through centre Place your hands down to the floor, lift your seat high and then heel toe your feet back in towards one another and then option to step step or hop your way back downward facing up. From here take the right foot sweep it high towards the ceiling. Allow for the knee to bend let the hip open up to the side And then slide that right shin across the top of the mat for pigeon pose. Right knee comes just about as wide as the right wrist. Let your left leg extend long back behind you. With tight hips we'll encourage having a little bit of something underneath the base of the seat. That could be a yoga block or a blanket. And then when you're ready, you'll let yourself reach forward. Dropping either to your elbows or maybe taking a brick for the chest or the forehead or making your hands into your pillow so the forehead has something to rest down into. Taking a few cycles of breath here. Once again, where can the breath travel to? Can you get it lower, almost like the breath makes contact in towards the hip And then you'll start to walk your hands back up, lift your chest up. Take a moment as a back bend so try and walk your hands as far back as even the hip line. Good, from here hands down to the front of the mat, move your props off to the side, tuck your back toes under and then sweep it back downward facing dog. Same thing, second side, left foot lifts high. Knee bends. Hip opens up. Then slid the left shin across the top of the mat. Right leg draws long. Seat anchors. Chest can be lifted for a moment and then when you're setup with your props drop it forward and take it into your fold. Again, letting the breath start to. Moving a little bit side to side as you need to. Taking a nice big breath in here, and then as you exhale, think of releasing, maybe softening the jaw, softening the shoulders. And then this time as you walk your hands back, take a moment coming up into the back bend. So fingers trying to crawl back more in line with the hips, chest starts to lift up. Good. And then you'll take your back leg and swing it around in front of you. Find both feet on the floor . Once the feet are on the ground, lift up to the waist. The chest draws closer towards thighs. Reach you hands forward and then at a slow roll down pace, pin the belly back and into the spine and start to slowly release yourself to lie on the back. From here, arms can release alongside the body, let your legs just extend out long and just take a moment, resting. Feel the heat that's maybe conjured through the hips, allow that to soak into the ground so it's a little more of a release state that you're starting to give yourself over to. [ MUSIC ] And then with some small movements in the fingers and the toes, rock your head side to side. Take your arms fora big reach, up and over your head like early an early morning stretch and then bending the knees. Curling over to the right side. Use your hands to prop yourself up towards a sit [ MUSIC ] Take a moment sitting upright, maybe cross- legged or on the knees and shins, see what feels comfortable for these new hips. Eyes can be closed, lengthen out through the spine. And when you're ready, gather in your hands to the center of the chest. Lift the chest gently up. Your head can bow in. We will seal the practice. Thank you guys. Namaste. 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