Very few people seem completely content with the way their hips work, a sad thing to say about such a pivotal part of one’s anatomy. For some of us, our hips are too tight and for others too flexible.

Here’s a sequence that will give your legs, groins and hips a good workout. For you supple yogis out there, focus on keeping firm to centre, holding the muscles around upper thighs and hips close to the bones. For those of you whose hips are quite tight, focus on widening the pelvis and sitting bones.

Warm-up:

Baddha Konasana, seated on blanket

Seated Baddha Konasana

Virasana & Parvatansana

Vajrasana, belt around ankles, then stretch arms up

Malasana

Adho Mukha Svanasana

Trikonasana, x2

Warrior 2, x2

Parsvakonasana, x 2

Parsvakonasana

Hips:

Supta Padangusthasana Cycle, 5 variations each side

“Through-the-hole pose”

Supta Virasana

Abdominals:

Paripurna Navasana

Ardha Navasana

Ardha Jatara Parvatanasana

Ardha Jatara Parvatanasana

Hips:

Gomukhasana

“Awkward Pose”

Ardha Padmasana

Padmasana

Supta Baddha Konasana

Savasana & Sitting