Runners and the deskbound, rejoice! Your tight hips will soon feel more open and relaxed. Just step onto your yoga mat or even the floor next to your computer and move through this 16-pose, hip-opening sequence.
Begin on the hands and feet in the classic upside-down V shape known as Down Dog.
Spread the fingers wide, and flare your heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of the mat.
Actively press the hips away from the hands, relax the head, and gaze between the thighs or up toward the belly, holding for five breaths.
From Downward Facing Dog, step the feet together so your big toes are touching. Keeping the left heel on the mat, inhale to raise your right leg in the air, coming into Three-Legged Dog.
Hold here for five breaths with the shoulders parallel to the floor, keeping the belly still and breathing into the chest.
From Three-Legged Dog, inhale to draw your right knee forward between the hands. Exhale to adjust the front leg so you feel an opening in the right hip and left hip flexor, but not so much that you feel pain.
Rest your hands on your hips or inhale to raise the arms in the air, gazing at the palms with relaxed shoulders.
From Half King Pigeon, release your clasped hands and gently swing your left leg forward.
Bend your left knee and place it on top of your right leg so your knees, shins, and ankles are stacked. Keeping the shins parallel, flex the feet to feel a stretch in the calves.
Press your fingertips into the floor behind your pelvis or to make this pose more intense, place your hands in front of your shins and walk them out as far as you can, folding your chest over your legs.
From Half Happy Baby, straighten the left leg and hold the big toe with the first two fingers and thumb of your left hand. If you can't reach your toe, hold your ankle, calf, or behind your thigh.
Lift your torso off the floor to engage your core.
From Boat, bend the knees and bring the soles of the feet together.
Using your hands, open your feet up like a book. Inhale to lengthen the spine, and exhale to fold forward, pressing your elbows against the inner knees to increase the stretch.