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A Zenbody practice · Nº 26

Easy hips

For whenever it fits. Opens the hips with nothing on your knees.

8 movements · about 6 minutes · standing to seated to floor · no equipment

The sequence

1
Hip Circles
30s
2
Butterfly
45s
3
Straddle Side Bend
30s left
4
Straddle Side Bend
30s right
5
Happy Baby
45s
6
Lying Figure Four
45s left
7
Lying Figure Four
45s right
8
Reclined Butterfly
60s

The movements

Hip Circles, standing position

Hip Circles

30s

Hands on hips. Big slow circles.

  1. Stand with your feet a little wider than your hips, hands on your hips.
  2. Push your hips out to one side.
  3. Sweep them in a big, slow circle: side, back, side, front.
  4. Reverse the direction halfway through.

Easier: Keep the circles small until the hips warm up. One hand on a wall if your balance wobbles.

Butterfly, seated position

Butterfly

45s

Soles together. Let your knees drift down.

  1. Sit with the soles of your feet together, heels a comfortable distance from you.
  2. Hold your ankles and let your knees fall open.
  3. Sit tall through the spine rather than rounding forward.
  4. Breathe and let the knees settle lower on their own.
Where you feel itInner thighsGroin

Easier: Rest your knees on cushions, or sit against a wall for support.

Straddle Side Bend, seated position

Straddle Side Bend

30s each side

Lean out over one leg. Both hips stay heavy.

  1. Sit with your legs open wide, toes and knees pointing up.
  2. Rest your lower hand on the shin of the leg you are leaning toward.
  3. Reach the other arm overhead and lean out along that leg.
  4. Keep both hips on the floor and let the top side feel long.
Where you feel itSide of the waistInner thighAlong the ribs

Easier: Bring the legs closer together, or bend the knee you are leaning toward. Sit on the edge of a folded blanket to lift your hips. Works seated on a chair, feet wide, one arm overhead.

Happy Baby, floor position

Happy Baby

45s

Hold behind your thighs. Let your knees fall wide.

  1. Lie on your back and draw your knees toward your chest.
  2. Reach between your legs and hold the backs of your thighs.
  3. Let your knees fall open toward your armpits.
  4. Rock gently side to side if it feels good.
Where you feel itInner thighsHips

Easier: One leg at a time is fine, with the other foot resting on the floor. For more, hold your ankles or the outside edges of your feet, tailbone still heavy.

Lying Figure Four, floor position

Lying Figure Four

45s each side

Ankle over knee. Pull the back thigh in.

  1. Lie on your back with both knees bent, feet on the floor.
  2. Cross one ankle over the opposite thigh, just above the knee.
  3. Reach through the gap and hold the back of the standing thigh.
  4. Draw that leg toward you until you feel the top hip open.
Where you feel itOutside of the top hipGlute

Easier: Press the crossed knee gently away instead of pulling the thigh in, or do it seated on a chair.

Reclined Butterfly, floor position

Reclined Butterfly

60s

Soles together, arms open. Let gravity do it.

  1. Lie on your back and bring the soles of your feet together.
  2. Let your knees fall open toward the floor.
  3. Rest your arms out wide, palms facing up.
  4. Stay and let your breath settle.
Where you feel itInner thighs

Easier: Slide your feet further away, or support both knees on pillows.

More practices

Ankle reset

Balance work, not just stretching.

about 7 min · 11 movements · standing

Ankle rebuild

The long ankle session. As much strength and balance as stretching.

about 12 min · 19 movements · standing to kneeling

Lower back

Gentle work for the lower back, moving the spine both ways.

about 6 min · 9 movements · kneeling to floor

All 26 practices

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Easy hips · 6 min