Finally, free your hips — and keep them that way
A targeted yoga program that systematically releases tight hips, restores pain-free mobility, and brings lasting relief to desk workers, athletes, and anyone who sits too much.
"Once you understand why your hips are tight, releasing them stops being a mystery and starts being a practice you can trust for life."— Yousra Abdelnaby
What you'll learn
What you'll be able to do
- Identify the specific muscles causing your hip tightness and understand why they seize up
- Execute 20+ targeted yoga poses with correct alignment to safely open the hip flexors, rotators, and glutes
- Follow a daily 10-minute maintenance routine that prevents tightness from returning
- Relieve lower-back and knee discomfort that stems from restricted hip mobility
- Build a personalised weekly practice sequenced to your current flexibility level
- Move through everyday activities — stairs, long walks, floor sitting — with noticeably more ease and zero pain
How it works
A school that adapts to you
This isn't a set of static videos. Every lesson is generated live and tuned to where you actually are.
We learn your level
A quick placement check tailors your starting point so you're never bored or lost.
Lessons adapt as you go
Each lesson is written for your pace and your goal, adjusting as your skills grow.
Your AI coach keeps you moving
Checkpoints, feedback, and gentle nudges turn progress into a real result.
The curriculum
What's inside your school
6 modules · 17 lessons
Know Your Hips: Anatomy, Assessment & Root Causes
Before any pose is introduced, students build a clear mental model of the hip complex — which muscles are involved, why modern lifestyles cause them to seize up, and exactly where their own restrictions live. This foundation prevents injury and makes every later lesson more purposeful.
- 1.1The Hip Ecosystem: Muscles, Joints & Why They Seize UpIncluded
- 1.2Your Baseline: A 5-Point Hip Mobility Self-AssessmentIncluded
Open the Front: Releasing Hip Flexors & Quads
The anterior hip chain — psoas, iliacus, rectus femoris, and quads — is the most commonly over-shortened group due to sitting. This module targets it systematically, moving from accessible gateway poses to deeper openers, and explicitly connects hip flexor release to lower-back pain relief so students feel immediate, motivating results.
- 2.1Low Lunge & Crescent: The Gateway Hip Flexor OpenersIncluded
- 2.2Quad & Psoas Targeted Poses: Camel, Reclined Hero & DragonIncluded
- 2.3Lower-Back Relief Through Hip Flexor ReleaseIncluded
Open the Back & Outside: Glutes, Piriformis & External Rotators
The posterior and lateral hip — glutes, piriformis, and the deep external rotators — are the most common seat of the sharp, achy tightness people associate with 'tight hips.' This module introduces the iconic hip-opening poses that target these structures, progressing carefully from gentle supine releases to the more demanding Pigeon and lateral-line poses.
- 3.1Figure-Four, Eye of the Needle & Seated PigeonIncluded
- 3.2Pigeon Pose: Building Safe Depth in the King of Hip OpenersIncluded
- 3.3Lateral Hip & IT Band: Thread the Needle, Cow Face & Supine TwistIncluded
Deep Inner Hip & Full Range: Adductors, Internal Rotation & Squatting
The inner thigh and internal rotation are the most neglected dimensions of hip mobility — yet they complete the full 360-degree range and are essential for smooth walking, stair climbing, and floor sitting. This module closes the gaps left by the previous two, then brings all directions of movement together in the integrated deep squat.
- 4.1Inner Thigh Release: Butterfly, Lizard & Wide-Leg Forward FoldIncluded
- 4.2Internal Rotation Unlocked: Happy Baby, Reclined IT Band & Shoelace PoseIncluded
- 4.3The Deep Squat: Malasana & Full Hip Mobility IntegrationIncluded
Whole-Body Connection: Spine, Knees & Functional Movement Patterns
Tight hips never exist in isolation — they alter spinal curvature and overload the knees. This module makes those compensatory relationships explicit and introduces targeted strategies to resolve them, directly delivering the outcomes of lower-back and knee pain relief. A dedicated lesson on functional movement ensures the gains made on the mat translate directly into daily life.
- 5.1Hips & the Lower Back: Pelvic Tilt, Neutral Spine & Spinal DecompressionIncluded
- 5.2Hips & the Knees: Why Hip Tightness Loads Your Knee JointsIncluded
- 5.3Functional Movement: Translating Hip Mobility to Everyday LifeIncluded
Your Lifelong Hip Practice: Routines, Sequencing & Staying Open
Everything learned across the course is consolidated into sustainable, personalised practice formats. Students leave with three concrete deliverables: a daily 10-minute routine, a personalised weekly plan, and a reassessment and troubleshooting framework — giving them the tools to maintain and continue improving their hip mobility for life.
- 6.1The Daily 10-Minute Hip Maintenance RoutineIncluded
- 6.2Build Your Personalised Weekly PracticeIncluded
- 6.3Staying Open: Reassessment, Troubleshooting & Long-Term ProgressIncluded
Who it's for
Is this you?
The Desk-Bound Professional
You spend 8+ hours a day seated and feel it every time you stand up — this program targets exactly the hip flexor and psoas tightness that desk life creates.
The Weekend Runner
You love your runs but your hips and IT band are always one long effort away from a flare-up — the curriculum covers lateral hip release and the hip-knee connection directly.
The Yoga Beginner
You've wanted to try yoga but feel too stiff to start — this program begins with a self-assessment and teaches alignment from scratch, so no prior flexibility is needed.
The Lower-Back Sufferer
Your aching lower back may actually trace back to tight hips — a dedicated module explains and addresses the pelvic tilt and hip flexor connection behind lumbar pain.
The Recreational Cyclist
Hours in the saddle lock up your hip flexors and glutes — you'll systematically release both and learn a 10-minute daily routine that keeps you riding without stiffness.
The Active 40s & 50s Adult
You want to keep moving freely as your body changes — this program gives you anatomy-informed tools, a personalised weekly practice, and a long-term maintenance plan built to last.
Questions
Frequently asked
Your teacher
A note from your teacher
Yousra Abdelnaby
If you've Googled "how to fix tight hips" at 10pm after a long day sitting at a desk — or stretched dutifully after a run only to feel just as locked up the next morning — I want you to know that I see you, and I've been exactly there.
The frustrating truth is that most people with tight hips are doing some stretching. The problem isn't effort — it's that without understanding which muscles are actually causing the restriction, and why they seize up in the first place, you end up working around the problem instead of through it. That's what I built this program to fix: not just relief, but understanding, so your body stops being a mystery to you.
In Open Hips Yoga, we start where most programs skip — with anatomy and an honest self-assessment. We map the hip ecosystem together: the psoas hiding deep at the front, the piriformis tucked behind the hip joint, the adductors that nobody ever thinks to address. Once you know what you're working with, every pose has a reason behind it. You'll feel the difference between a low lunge that opens your hip flexors and one that just strains your knee. You'll know why Pigeon Pose is called the king of hip openers — and how to work into it safely at your own depth, not someone else's.
I've designed the whole journey — from your first self-assessment all the way to building your own personalised weekly practice — so that you're never just following along. You're learning a skill. And like any skill, it keeps paying you back. The daily 10-minute maintenance routine at the end of this program isn't homework; it's the thing that makes everything you've worked for stick.
You don't need to be flexible to start. You don't need a gym, a physio appointment, or even a lot of time. You just need to show up, move at your own pace, and celebrate every small win along the way — because in my experience, those small wins add up faster than you'd believe. I can't wait to be your guide through this.
— Yousra Abdelnaby
Start your journey today
Join get instant access — learn at your own pace with an AI coach in your corner.
- 6 modules, 17 lessons
- AI-adaptive lessons tuned to your level
- Quizzes & checkpoints to lock in progress
- Your own AI learning coach
- Learn on any device, at your pace
- Full access for as long as you're subscribed