Weak Hips After 40? This Complete Routine Rebuilds Them (Not Just Stretching)

Struggling with tight, weak hips that stretching just doesn't fix? This 26-minute yoga practice combines hip mobility exercises with real strength work — so your hips finally feel open AND stable. Most hip pain after 40 comes from weakness, not tightness. In this practice you'll move through active pigeon, warrior flows, and goddess pose to build strength where it counts — so your hips can actually support you. This practice is for you if: ✔ Your hips feel stiff after sitting or standing too long ✔ Stretching gives temporary relief but nothing lasts ✔ You want to move with less pain and more confidence after 40 CHAPTERS 0:00 - Introduction + Hip Baseline Test 0:24 - Butterfly Pose (Check-in) 2:40 - Hip Warm-Up (Pulses + 90-90) 5:21 - All Fours Flow (Cat/Cow + Circles) 9:46 - Downward Dog Flow 11:18 - Active Pigeon (Strength, Not Just Stretch) 12:11 - Hip Flexor Pulses 16:06 - Warrior II (Standing Strength) 17:57 - Goddess Pose (Inner Thighs + Glutes) 19:25 - Cool Down 20:53 - Figure 4 (3 Options) 22:01 - Supine Twist 25:02 - Retest — notice how your hips feel now --- I'm Dina — a 600-hour Registered Yoga Teacher and Certified Personal Trainer. I help adults over 40 feel stronger, move with less pain, and rebuild trust in their bodies through smart, safe movement. --- 👉 New here? Start with my FREE beginner-friendly playlist:    • Strong Over 40 — 7-Part Strength & Mobilit...   ▶️ More practices for over 40:    • Move Freely Series | 13 Routines to Unlock...   🔔 New videos every week — subscribe to stay consistent with your movement practice. --- ⚠️ Important: This is a guided movement session including strength and mobility work. Move at your own pace and modify as needed. If you are dealing with injuries, pain, or medical conditions, consult a professional before starting. Stop if anything feels uncomfortable. #hipmobilityexercises #yogaOver40 #tightHips #hipPainRelief #mobilityover40