Written by

Gina Conley, MS

June 23, 2025

10 Minute Hip Opener Mobility Flow | Pregnancy & Postpartum Friendly

Fitness, Postnatal, Prenatal

If you’re feeling stiff in your hips—whether you’re pregnant, newly postpartum, or just need a solid release after a run—this 10-minute hip mobility flow is for you. It’s short, effective, and deeply restorative. Unlike traditional hip openers that focus mostly on wide-leg stretches and external rotation, this sequence targets internal rotation and deep pelvic shifts to create space where we often hold the most tension: the back of the pelvic floor.

Let’s dive into this flow that’s been part of my own marathon training recovery and postpartum healing. Grab a yoga block (or bolster/pillows), and let’s meet on the floor.

Subscribe to our YouTube Channel for more weekly workouts and educational videos! We publish one new workout video and 2-3 educational videos a week on our channel.

Flow Summary:

Hip-shifted pelvic tilts (internal rotation)
Thoracic rotation paired with hip shifts
All fours knee wrap
90/90 side camel + hip flexor extension
Pigeon pose variations for deep hip opening

Supported Hip Shift + Pelvic Tilts

Begin by placing your yoga block under your left knee. Shift most of your weight (about 80%) over to that elevated left hip. From here, move through slow and intentional pelvic tilts—arching your lower back to open the front body, then exhaling to round and draw your belly toward your spine. This back-and-forth motion not only mobilizes the lumbar spine but helps you feel into the back half of your pelvic floor.

✅ Tip: Keep the weight over the elevated leg for the full benefit. That internal pelvic rotation is where the magic happens.

Add Thoracic Rotation

Next, add in some thoracic mobility. On your inhale, reach the left arm (same side as the elevated leg) up toward the ceiling. Exhale and return the hand to the ground. Pairing this twist with the hip shift integrates your rib cage mobility into your hip opener, which is essential for releasing tension in the hips and improving pelvic positioning.

Your hips don’t work in isolation—your rib cage plays a big role in how open and mobile your hips can be!

All Fours Knee Wrap

Now remove the block and bring your right leg behind you while keeping the left knee down. Tuck your right toes under and shift your hips back toward that right foot. You’ll feel a stretch in that deep hip pocket. Flow gently in and out of this position to deepen the sensation.

This part may feel more subtle, but it’s incredibly effective for targeting the rear of the hip joint and increasing internal rotation.

Switch Sides

Repeat the flow on the opposite side:

Block under your right knee
Shift weight to the right
Move through pelvic tilts
Add thoracic twists with your right arm
Then bring the left leg behind, tuck the toes, and shift back into that hip

Again, notice how each side feels different—this kind of asymmetrical work is key to improving balanced hip function.

90/90 Side Camel + Hip Flexor Stretch

From here, move into a 90/90 seated position with your left leg in front and right leg behind.

Start with a side body opener: reach your left arm up and over to the right, sinking into your groin. Then, place your left hand behind you and lift your right arm to create a hip flexor stretch on that side. Alternate between these two movements to mobilize your side body and release tight hip flexors.

🎯 Why it matters: This pairing targets both internal and external hip rotation and adds lateral rib cage mobility, helping your entire trunk move more freely.

Pigeon Pose (or 90/90 Fold)

Next, fold forward into pigeon pose. You can stay in your 90/90 or extend the back leg straight behind. If there’s too much space under your front hip, support it with a yoga block or pillows. This variation targets your deep external hip rotators, which are crucial for hip stability and pelvic balance.

Repeat on the Other Side

Switch legs so your right leg is in front and left leg is behind.
Repeat the side body opener and hip flexor stretch, followed by pigeon pose or 90/90 fold on this side.

As you flow, keep your breath steady and your movements intentional. Each position unlocks a new layer of mobility and connection through your hips, pelvis, and rib cage.

Perfect for Pregnancy & Postpartum

This isn’t your typical wide-kneed hip opener flow, and that’s exactly the point. Improving hip mobility means addressing all planes of movement—including internal rotation, thoracic contribution, and closed hip positions. By integrating this flow into your routine (especially post-run or during pregnancy), you’ll notice more freedom in your hips and ease in your pelvic floor.

This flow is especially helpful during the perinatal period, when your body undergoes rapid structural changes. By focusing on gentle shifts and deep releases, it supports better alignment, reduces discomfort, and sets the stage for a smoother recovery postpartum.

If you loved this routine and want more structured support through your pregnancy and beyond, check out our full library of online fitness programs and use code YOUTUBE10 for 10% off any program.

And don’t forget—new workouts drop every Tuesday on our YouTube channel. Make sure to subscribe so you don’t miss a thing!