5 min · 8 stretches

Hips 1

5 min · 8 stretches · lying and seated · gentle

The stretches

1. Figure four, left

   30s

   Keep the right foot flat. Let the left knee fall open. Breathe out as it drops.

   Works: Left hip and glute · Deep left hip rotators

   Gentler: Keep the right foot on the floor and just let the knee open.

2. Figure four, right

   30s

   Keep the left foot flat. Let the right knee fall open. Breathe out as it drops.

   Works: Right hip and glute · Deep right hip rotators

   Gentler: Keep the left foot on the floor and just let the knee open.

3. Butterfly

   45s

   Soles of the feet together, let the knees fall open.

   Works: Inner thighs · Hips

   Gentler: Move the heels further from your body and put cushions under each knee.

4. Happy baby

   45s

   On your back, knees wide, hold the outside of your feet.

   Works: Hips · Inner thighs · Lower back

   Gentler: Hold behind the thighs and keep the knees closer together.

5. Hip circles

   30s

   Hands on your hips, draw slow circles with your hips.

   Works: Hips · Lower back

   Gentler: Hold a chair back with one hand and make smaller circles.

6. Knee rocks, side to side

   30s

   Knees together, rock them gently from side to side.

   Works: Lower back · Sides of the waist

   Gentler: Rock only as far as feels easy. Even an inch counts.

7. Ninety ninety, left

   30s

   Both knees bent to ninety, left shin in front, right shin out to the side.

   Works: Outer left hip · Front of the right hip

   Gentler: Sit on a cushion and stay upright without folding forward.

8. Ninety ninety, right

   30s

   Both knees bent to ninety, right shin in front, left shin out to the side.

   Works: Outer right hip · Front of the left hip

   Gentler: Sit on a cushion and stay upright without folding forward.