15 min for Healthy, Happy Hips

It is true that we hold so much tension in the hips. That’s why most of my practices are focused on this area of the body, and those that aren’t still always include hip opening postures and options.

These 7 poses will gently open and release the hips, to improve flexibility in the lower body.

1. Seated Fold – Sit cross legged with the right shin in front of the left one. Sit with both sit bones anchored on the mat. Lift tall through the spine. Rotate a bit towards the left knee. Crawl and reach the fingers out on left diagonal. Targeting the right hip, pressing down into the right sit bone.

2. Staff Pose – Extend both legs out in front of you with feet hip width apart and firmly flexed. Press down in the thighs. Bring hands to the ground beside the hips. Toning the naval back.

3. Seated Pigeon – Cross the right ankle over top of the left knee. Walk the hands behind you for support. Choose how deep you go by bending in to the left knee and bringing the legs towards you. Think of lifting the chest up. Maybe rocking a bit side to side. If you want to intensify, you can grab hold of the shines with the elbows and straighten the left leg out.

4. Side Bend – Place the right foot inside of the left thigh. Keeping left leg extended. Open knees away from one another. Reach the right arm up and over. Actively flexing left foot. Leaning right shoulder back and stretch out long.

5. Baby Wild Thing – Lift up, keeping legs as they are. Bring the right hand down to the side. Press and lift the hips. Reaching the left arm up and over for a big side body stretch.

Repeat 1 through 5 on the other side.

6. Quad Stretch – Come to downward dog for a transition. Step right foot to the outer edge of the right hand. Dropping the left knee down. Stacking the right knee over top of the ankle. Lengthening out and creating space. Then curl the right toes up and roll to the outer edge of the right foot. Circle the right arm up and back, bending into the right knee and pulling the heel in towards seat.

Repeat on other side.

7. Happy Baby – Lower to the back. Bend the knees in to the chest. Bringing elbows inside of the knees. Grab hold of the big toes or ankles. Stack heels over the knees. Keep the tailbone anchored down.

To be guided through the whole 15 minute practice, click play on the video below.