Hip Mobility

Stand tall beside a wall or sturdy support and rest one hand on it for balance. Shift your weight onto your left foot and let your right leg hang freely, with the foot lightly off the floor.

1. Set your spine tall and lightly engage your core so your torso stays steady.
2. Swing your right leg forward to a comfortable height, keeping the leg relaxed.
3. Swing the same leg back behind you through the same easy range.
4. Continue swinging front to back in a smooth, controlled rhythm, then switch sides.

• Keep your torso upright and still; let the movement come from the hip.
• Start with small swings and let the range grow as the hip warms up.
• Keep the standing knee softly bent for a stable base.

Start in a high plank with your hands directly under your shoulders and your body in a straight line from the crown of your head to your heels. Engage your core so your hips don't sag.

1. Step your right foot forward to the outside of your right hand, landing with the foot flat and the knee tracking over the ankle.
2. Inhale — lower your right elbow toward the inside of your right foot, keeping your left arm straight and your back leg active.
3. Exhale — lift your right hand off the floor and rotate your right arm up toward the ceiling, opening your chest to follow the hand. Pause for a beat at the top.
4. Return your right hand to the floor, step your right foot back to plank, and repeat on the left.

• Keep the back leg engaged by pressing through the back heel. If holding the leg straight feels unstable, you can lower the back knee to the floor — the spinal rotation in step 3 still works from there.
• During the rotation, stack your top shoulder over your bottom shoulder; don't collapse into the supporting arm.
• Move with breath, not momentum. Each side gets one full inhale-exhale before switching.

Kneel on the mat and step your right foot forward into a half-kneeling position, with the right knee bent over the ankle and your left knee resting on the floor behind you. Rest your hands on your right thigh or your hips and lengthen your spine.

1. Inhale — draw your tailbone gently down and lengthen through the crown of your head.
2. Exhale — shift your hips forward over your front foot until you feel a stretch across the front of your left hip and thigh. Hold for the prescribed duration, breathing steadily.
3. Rise up and switch sides.

• Keep your torso tall; the stretch deepens by moving the hips forward, not by leaning back.
• Draw your tailbone down so the front of the hip opens without arching your lower back.
• Pad the back knee with a folded towel if the floor feels hard.

Sit on the floor (or sit upright on a chair). If you're on the floor, lie back. Cross your right ankle over your left thigh, just above the knee, so your right shin forms a horizontal line across your left thigh.

1. Inhale — flex the right foot to keep the right knee protected. Place your hands behind your left thigh (or on top of it if chair-seated).
2. Exhale — gently draw your left thigh toward your chest (floor variant) or lean forward over your shin (chair variant). Hold for the prescribed duration, breathing steadily.
3. To switch sides, release and repeat with the left ankle over the right thigh.

• Keep the right foot flexed — this keeps the right knee aligned.
• Keep your shoulders relaxed; don't shrug them up to your ears.
• Stop where you feel a stretch in the glute, not at the knee joint.

Stand tall with your feet together. Step your right foot behind and across your left foot, keeping both feet on the floor.

1. Inhale — lift both arms overhead, reaching up through the fingertips.
2. Exhale — gently bend to the left, sweeping your right arm overhead and to the left. You should feel a stretch along the outer right hip and the side of the right leg. Hold for the prescribed duration, breathing steadily.
3. Inhale to return to center; release the cross-step and repeat to the other side.

• Keep both feet planted and the weight balanced; don't pop the right hip out.
• Lengthen up before you bend over; length first, depth second.
• Keep your chest open and your shoulders pulled down.

Sit on the floor with your knees bent and the soles of your feet pressed together. Let your knees fall open to the sides. Hold your ankles or feet with both hands.

1. Inhale — sit up tall, lifting through the crown of your head.
2. Exhale — gently hinge forward from your hips. Hold for the prescribed duration, breathing steadily.
3. To exit, inhale and roll up to seated.

• Hinge from your hips, not by rounding your spine.
• Don't force the knees down. Let gravity work; if your knees sit high, place a folded blanket under each knee for support.
• Bring your heels closer to your body for more inner-thigh stretch, or farther away for more hip stretch.

Lie on your back with your legs straight along the floor. Extend your arms out to the sides at shoulder height with your palms facing up. Bend your right knee and hug it gently toward your chest.

1. Inhale — keep your left leg long along the floor and your shoulders pressed down into the mat.
2. Exhale — guide your right knee across your body toward the left side of the floor. Turn your head to look toward your right hand. Hold for the prescribed duration, breathing steadily.
3. To switch sides, inhale and return the knee to center, then repeat with the left leg.

• Both shoulders stay rooted to the floor. Don't lift the shoulder of the twisted side to chase the knee down.
• The crossed knee doesn't need to touch the floor — let it land wherever your body lets it.
• Breathe into the side of your ribcage that lifts; the breath opens the twist more than effort does.