This workout focuses on increasing the range of motion of your hips, letting you work deeper into postures, improving your squats and lunges, and preventing injury in your knees, ankles, hips, and back. It also helps relieve pressure or tension in your lower back. Use this routine on a regular basis to keep your spine feeling great and your hips moving well.
GOOD FOR
• Anyone with a stiff lower back
• People who sit for prolonged periods
• Inactive people
• Athletes who need injury-resistant ankles and knees
GUIDELINES
• Hold the postures for the time given, breathing consciously to work deeper into the poses.
• If the instructions say to hold on each side, do the left side and then the right side in succession.
• Move as fluidly as possible from one posture to the next without resetting to a starting position unless necessary.
• If you’re not used to working on hip mobility, it will likely be difficult at first. Keep at it and stay consistent.
| START | |
| BRIDGE Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| HAPPY BABY Hold: BEGINNER 30–60 secs ADVANCED 30–60 secs |
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| SEATED TWIST Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| LOW LUNGE Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| HALF SPLIT Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| LOW LUNGE Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| HALF SPLIT Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| WARRIOR 1 Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| PYRAMID Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| WARRIOR 1 Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| PYRAMID Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| WIDE-LEGGED FORWARD FOLD Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| WARRIOR 2 Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| TRIANGLE Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| WARRIOR 2 Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| TRIANGLE Hold on right side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| PIGEON (OR RECLINED FIGURE 4) Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| LIZARD Hold on each side: BEGINNER 30 secs ADVANCED 45 secs |
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| FINISH | |
