Quick Hit · 8 min
A short floor-based sequence to open the front, back, and sides of the hips in seven minutes.
Why this session
Even a few minutes of targeted hip work between long sits keeps the pelvis mobile and takes load off the lower back.
From all fours, step the right foot forward between the hands. Lower the back knee. Lift the chest.
beginner cueHands on the front thigh or on blocks.
Repeat on the left.
beginner cueSame as before.
Bring the right shin forward at an angle. Extend the back leg long. Fold when ready.
beginner cueSit tall with a block under the front-leg hip.
Repeat on the left.
beginner cueSame as before.
On your back, cross the right ankle over the left thigh. Clasp behind the left thigh and draw in.
beginner cueKeep the head on the floor. Use a strap if needed.
Repeat on the left.
beginner cueSame as before.
Hug the right knee in and guide it across the body to the left. Arms wide.
beginner cueSupport the top knee with a pillow.
Repeat to the right.
beginner cueSame as before.