Hips · 17 min
A slow, floor-based sequence to unglue the front of the hips and reset your pelvis after a shift in the car.
Why this session
Sitting in a cruiser with a duty belt shortens the hip flexors and locks up the SI joint. Left unaddressed, this shows up as lower-back pain and a stiff, forward-leaning gait.
Supta Baddha Konasana
Lie on your back, soles of the feet together, knees falling wide. Support the outer thighs with rolled towels or blocks.
beginner cueProp the knees high with pillows. There should be no strain in the inner thighs.
Anjaneyasana
From all fours, step the right foot forward between the hands and lower the back knee. Lift the chest.
beginner cueKeep hands on the front thigh or on blocks. Front knee stacked over ankle.
Repeat on the left side.
beginner cueSame as before, opposite leg.
Eka Pada Rajakapotasana
From all fours, bring the right shin forward at an angle. Extend the back leg long. Fold forward when ready.
beginner cueSit tall with a block or blanket under the front-leg hip. Stay upright.
Repeat on the left side.
beginner cueSame as before, opposite leg.
Supta Kapotasana
On your back, cross the right ankle over the left thigh. Thread and clasp behind the left thigh.
beginner cueKeep the head on the floor. Use a strap around the thigh if hands don't meet.
Repeat on the left side.
beginner cueSame as before, opposite leg.
Supta Matsyendrasana
On your back, hug the right knee in and guide it across the body to the left. Arms wide.
beginner cueSupport the top knee with a pillow. Keep both shoulders grounded.
Repeat on the left side.
beginner cueSame as before.
Corpse Pose
Lie flat, arms alongside the body, palms up. Close the eyes and rest.
beginner cueProp the knees with a bolster for lower-back comfort.