Morning Yoga Flow for Chest & Hip Opening

Updated at: 09/05/2025

Start your day with a revitalizing flow designed to unlock the power of your breath and expand your physical capabilities. This morning yoga sequence focuses on opening your chest and hips, two areas often tightened by stress and daily life. Many of us spend hours hunched over computers or navigating the demands of modern living, leading to restricted movement and discomfort in these key areas. By gently stretching and strengthening these regions, you’ll improve posture, increase flexibility, and cultivate a greater sense of ease and well-being throughout your entire body.

This practice offers a beautiful blend of gentle stretches and energizing poses, perfect for all levels. The postures are carefully sequenced to create a harmonious flow, leading to a feeling of openness and expansion both physically and mentally. Let's begin with a step-by-step guide to this invigorating morning yoga flow for chest and hip opening.

Preparation and Safety Guidelines

Tools Needed
Safety Guidelines
  • Listen to your body. Don't force any pose beyond your comfortable range of motion. Stop immediately if you feel any sharp pain.
  • If you have any pre-existing conditions, such as shoulder, hip, or back injuries, consult your doctor or physical therapist before starting this yoga flow. Modify poses as needed.
  • Maintain a steady, controlled breath throughout the practice. Inhaling and exhaling deeply helps to deepen stretches and promote relaxation.

Step-by-Step Instructions

  1. Supported Backbend & Hip Opening

    • Place one block under your upper back and another under your head. Bring the soles of your feet together, letting your knees fall open. Focus on opening your chest and hips.

  2. Transition to Forward Fold

    • From Supported Fish, slowly lift yourself up and fold forward into a butterfly pose. You can use a block under your forehead for support. Let your body naturally fold, without forcing.

  3. Seated Spinal Twist

    • Sit comfortably, cross your legs, and twist your torso. Extend one arm behind you and the other to your opposite knee, opening your chest. Repeat on the other side.

  4. Right Side Hip Opening Sequence

    • Place blocks on their highest setting. Step one foot forward between the blocks, aligning your knee over your ankle. Tuck your back toes under and rock back and forth to deepen the stretch in your hips and thighs.
    • From low lunge, place a block in front of your front foot. Extend your front leg and reach your opposite arm upwards. Feel the stretch along your side body.
    • Bend your front knee and deepen the triangle pose into an extended side angle pose. You can adjust block height as needed.
    Extended Side Angle Pose (Utthita Parsvakonasana): Bend your front knee and deepen the triangle pose into an extended side angle pose. You can adjust block height as needed.Extended Side Angle Pose (Utthita Parsvakonasana): Bend your front knee and deepen the triangle pose into an extended side angle pose. You can adjust block height as needed.Extended Side Angle Pose (Utthita Parsvakonasana): Bend your front knee and deepen the triangle pose into an extended side angle pose. You can adjust block height as needed.
    Right Side Hip Opening Sequence

  5. Transition to Downward-Facing Dog

    • Step back to downward-facing dog.
    Downward-Facing Dog (Adho Mukha Svanasana): Step back to downward-facing dog.
    Transition to Downward-Facing Dog

  6. Left Side Hip Opening Sequence

    • Repeat steps 4,5, and 6 on the other side.

  7. Flowing Sequence: Strength & Release

    • Flow from downward-facing dog into plank, cobra, and child’s pose.
    Plank Pose, Cobra Pose, Child’s Pose: Flow from downward-facing dog into plank, cobra, and child’s pose.
    Flowing Sequence: Strength & Release

  8. Final Relaxation

    • Find a comfortable seated position, join your palms at your heart, close your eyes, and reflect on your intention for the day.
    Final Seated Meditation: Find a comfortable seated position, join your palms at your heart, close your eyes, and reflect on your intention for the day.
    Final Relaxation

Read more: Yoga for Strength and Flexibility: A Guided Practice with Blocks

Tips

  • Set an intention for your day by choosing a single word that resonates with you.
  • Listen to your body and adjust poses as needed. Don't push yourself too hard.
  • Focus on your breath throughout the practice.
  • Use blocks for support and modification as needed.

Common Mistakes to Avoid

1. Overstretching

Reason: Pushing too hard, especially in hip openers, can lead to injury and limit the benefits of the stretch.
Solution: Listen to your body and only stretch to the point of mild tension, avoiding any sharp pain.

2. Holding Breath

Reason: Holding your breath restricts the flow of oxygen and can create tension, hindering the relaxation and deepening of the stretch.
Solution: Focus on deep, consistent breathing throughout the entire sequence.

3. Ignoring Alignment

Reason: Poor posture or misalignment in poses, such as rounding the back in a chest opener, can reduce effectiveness and increase the risk of strain.
Solution: Pay attention to your body's positioning and use props like blocks or blankets to support correct alignment.

FAQs

I'm quite inflexible. Can I still do this yoga flow?
Absolutely! This flow is designed for all levels, including beginners. Modify poses as needed – use props like blocks or blankets to support your body and ease into stretches. Focus on your breath and listen to your body; don't push yourself beyond your limits. Consistency is key – even small improvements will add up over time.