A 20-minute Iyengar Yoga practice focused equally on hip mobility and hip strength. Through a dynamic sequence of poses, you'll explore how stability and mobility work together to create healthier, more responsive hips while cultivating greater focus and steadiness of mind.

Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

Hip mobility often receives a great deal of attention in yoga, but mobility without strength can leave the joints feeling unsupported. In this practice, we explore both sides of the equation, developing movement and stability together.

The sequence moves fluidly through a variety of poses that challenge the hips in different ways. Some asanas encourage greater range of motion, while others require strength, control, and support. Together, these actions create a more balanced and integrated experience.

Beyond the physical work, the dynamic nature of the practice requires attention and presence. As the sequence unfolds, many students find that the mind naturally becomes more focused, steady, and grounded.

What You'll Practice

• Utthita Marichyasana

• Akounchanasana

• Bhekasana (Frog Pose)

• Padmasana (Lotus Pose)

• Hip mobility through dynamic movement

• Hip strengthening and stabilization

• Coordinating strength and flexibility in the hips

• Developing focus through a flowing sequence

When to Use This Practice

• When working to improve hip mobility

• To build strength and stability in the hips

• When looking for a dynamic, engaging sequence

• To develop greater focus and concentration

• As a practice for both body and mind

Who This Is For

• Students interested in healthier, stronger hips

• Practitioners balancing flexibility and strength

• Anyone looking for a dynamic yoga practice

• Students interested in hip-focused asanas

• Both newer and experienced yoga practitioners

Frequently Asked Questions

Why work on both hip mobility and hip strength?

Mobility and strength complement one another. Greater range of motion is often most useful when it is supported by stability and control.

Can strong hips improve balance?

Yes. Strong, responsive hips contribute to stability throughout the body and often support better balance in standing and seated poses.

Why combine these poses into a flowing sequence?

Moving dynamically between poses creates different learning opportunities than holding poses in isolation. It can highlight coordination, responsiveness, and the relationship between strength and mobility.

Is this practice only for people with tight hips?

No. Students with both tight and mobile hips can benefit. The practice explores how mobility and strength work together regardless of your starting point.

What role does focus play in this sequence?

Because the practice moves fluidly from one pose to another, it naturally requires attention and presence. Many students find this creates a sense of grounding and mental clarity.

What style of yoga is this?

This class is taught in the Iyengar Yoga method, which emphasizes precision, observation, and understanding how different actions in the body contribute to stability and freedom.

Continue Your Practice

If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:

• Practice in-person at Studio Po Toronto

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie's Blog