Hips · 32 min
Slow, floor-based work targeting hip flexors, glutes, and the entire posterior chain. Long holds so the tissue actually lets go.
Why this session
Duty belt, cruiser, vest, and vertical stress compress the hips and lock the low back. Short mobility helps day-to-day; this session gives the tissue enough time under tension to reset.
Lie on your back, knees bent, feet on the floor mat-width apart, knees leaning gently together. Arms wide.
beginner cueLet the knees fully rest on each other. Feel the low back soften.
On your back, cross the right ankle over the left thigh. Thread the hands behind the left hamstring and draw in.
beginner cueUse a strap around the left thigh. Keep the head on the floor.
Cross the left ankle over the right thigh and draw in.
beginner cueStrap around the right thigh.
Setu Bandhasana
On your back, feet hip-width, press through the heels and lift the hips. Roll the shoulders under.
beginner cueLift only a few inches. Focus on squeezing the glutes.
Place a block or bolster under the sacrum. Let the pelvis be fully supported.
beginner cueBlock on the lowest height. Legs bent, feet on the floor.
Anjaneyasana
Right foot forward between the hands, back knee down and padded. Lift the chest.
beginner cueHands on the front thigh. Sink slowly.
Utthan Pristhasana
From low lunge, walk the right foot to the outside of the mat and lower to the forearms if available.
beginner cueStay on the hands. Back knee down. Support the chest on a block.
Anjaneyasana
Left foot forward, back knee down, chest lifted.
beginner cueHands on the thigh. Sink slowly.
Utthan Pristhasana
Left foot to the outside, forearms low if available.
beginner cueHands or block under the chest. Back knee down.
Eka Pada Rajakapotasana
Right shin forward, back leg extended long. Walk the hands forward and lower the forehead.
beginner cueBlanket under the right hip. Stay high on the hands.
Eka Pada Rajakapotasana
Repeat on the second side.
beginner cueBlanket under the left hip.
Balasana
Big toes together, knees wide, hips back to the heels. Arms extended long, forehead down.
beginner cueBolster between the thighs to support the chest.
Supta Matsyendrasana
On your back, draw both knees in and lower them to one side. Hold, then switch.
beginner cuePillow between and under the knees.
Savasana
Lie flat, arms by the sides, palms up. Fully release the body and let the work integrate.
beginner cueBolster under the knees. Blanket over the body.