Hip & Shoulder Long Holds

Stand with your back against a wall and your feet a few inches out from the base. Gently bring your lower back, upper back, and the back of your head toward the wall. Bend your elbows and rest the backs of your arms and hands against the wall in a goal-post position at shoulder height.

1. Inhale — lengthen through the crown of your head and settle your shoulders down.
2. Exhale — slide your arms slowly up the wall toward a Y overhead, keeping your hands and elbows as close to the wall as you can.
3. Pause when you reach a comfortable range without your lower back arching away from the wall.
4. Inhale — slide your arms back down to the goal-post position with control, and repeat.

• Keep your ribs down and your lower back close to the wall throughout.
• Move only through the range where your arms stay near the wall.
• Move slowly and smoothly rather than reaching quickly for the top.

Stand in an open doorway with your feet in a short split stance, one foot slightly forward. Bend your right elbow to about 90 degrees and rest your forearm flat against the door frame, with the elbow at roughly shoulder height.

1. Inhale — lengthen through your spine and settle your right shoulder down, away from your ear.
2. Exhale — gently shift your weight onto your front foot, letting your chest turn away from the frame until you feel a stretch across the front of your right shoulder and chest. Hold for the prescribed duration, breathing steadily.
3. Release and switch sides.

• Keep your forearm flat against the frame and your shoulder settled down, not shrugged up.
• Turn your chest away gently — a small rotation is enough to open the front of the shoulder.
• Raise or lower your elbow on the frame to shift where you feel the stretch.

Sit or stand tall with your shoulders relaxed down, away from your ears. Let your left arm rest by your side, or lightly hold the edge of your seat to keep that shoulder settled.

1. Inhale — lengthen through the crown of your head.
2. Exhale — tilt your right ear toward your right shoulder, then rest your right hand lightly on the left side of your head to add a gentle weight. Hold for the prescribed duration, breathing steadily.
3. Inhale to return your head to center, then repeat on the other side.

• Let the weight of your hand guide the stretch; don't pull on your head.
• Keep the opposite shoulder settled down so the side of your neck can lengthen.
• Keep your jaw soft and your gaze facing forward.

Sit or stand tall and extend your right arm forward at shoulder height with the palm facing down. Keep the elbow straight without locking it.

1. Inhale — let your right hand relax so the fingers drop toward the floor.
2. Exhale — use your left hand to gently draw your right hand and fingers down and in toward your body until you feel a stretch along the top of your forearm. Hold for the prescribed duration, breathing steadily.
3. Release and switch sides.

• Keep your arm straight but avoid locking the elbow.
• Guide the hand gently and ease off if the stretch feels sharp.
• Keep your shoulders settled down and your neck long.

Start on your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips. Spread your fingers wide and press evenly into the mat. Keep your spine long and neutral to begin.

1. Inhale — reach your right arm up toward the ceiling, opening your chest to the right.
2. Exhale — thread your right arm underneath your left, sliding it along the floor palm-up until your right shoulder and the side of your head rest on the mat. Hold for the prescribed duration, breathing steadily.
3. Inhale to unwind and press back up to tabletop, then repeat on the other side.

• Keep your hips stacked over your knees so the movement stays in your upper back.
• Let the weight of your head settle onto the mat rather than pressing into it.
• Press through your top hand to keep length across both shoulders.

Lie face down on the mat with your legs extended straight behind you and the tops of your feet resting on the floor. Place your forearms on the mat with your elbows directly under your shoulders and your palms flat, fingers pointing forward.

1. Inhale — press your forearms and the tops of your feet into the mat, drawing your chest gently forward and up.
2. Lengthen through the crown of your head and let your shoulders draw down, away from your ears.
3. Exhale — soften your glutes and let your lower body stay heavy on the mat as you settle into the shape.
4. Breathe steadily here, letting each inhale add a little length through the front of your body. To release, lower your chest slowly back to the mat.

• Keep your elbows under your shoulders so the weight stays supported.
• Draw your shoulder blades down your back to keep your neck long.
• Let the lift come from your upper back rather than pushing hard through your arms.

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 with both legs extended straight in front of you. Sit tall on the front of your sit-bones, lifting through the crown of your head. Flex both feet toward you with the knees soft.

1. Inhale — lengthen your spine and reach the crown of your head toward the ceiling.
2. Exhale — hinge forward from your hips, reaching your hands toward your shins, ankles, or feet. Keep your spine long. 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.
• Soften your knees if your hamstrings limit the fold.
• Let the breath ease you deeper over time rather than pulling with your arms.

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.