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A Zenbody practice · Nº 4

Floor hips

For the end of the day. Deep, slow hip work, all of it on the floor.

13 movements · about 11 minutes · seated to floor · no equipment

The sequence

1
Butterfly
45s
2
Folded Butterfly
60s
3
Seated Fold
60s
4
Seated Straddle
60s
5
Straddle Side Bend
30s left
6
Straddle Side Bend
30s right
7
Three-Legged Downward Dog
30s left
8
Three-Legged Downward Dog
30s right
9
Pigeon Pose
60s left
10
Pigeon Pose
60s right
11
Spinal Twist
60s left
12
Spinal Twist
60s right
13
Child's Pose
45s

The movements

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.

Folded Butterfly, seated position

Folded Butterfly

60s

Fold forward over your feet. Let your back round.

  1. Start seated with the soles of your feet together.
  2. Hold your feet and walk your hands forward.
  3. Fold your chest toward your feet, letting your back round.
  4. Let your head hang and your elbows rest wherever they land.
Where you feel itInner thighsHipsLower back

Easier: Rest your forehead on a stack of cushions, or stay upright and hold the seated version.

Seated Fold, seated position

Seated Fold

60s

Hinge from the hips. Reach for your feet.

  1. Sit with both legs extended in front of you.
  2. Sit tall and reach your arms up.
  3. Hinge from your hips and fold forward over your legs.
  4. Let your hands land on your shins, ankles, or feet.
Where you feel itBacks of the thighsCalves

Easier: Loop a strap around your feet and hold that, or keep the knees deeply bent.

Seated Straddle, seated position

Seated Straddle

60s

Legs wide. Walk your hands forward and settle.

  1. Sit on the floor and open your legs as wide as is comfortable.
  2. Sit tall, with your toes and knees pointing up at the ceiling.
  3. Hinge from your hips and walk your hands forward along the floor.
  4. Stop where the inner thighs feel long, and stay there.
Where you feel itInner thighsBacks of the thighsLower back

Easier: Sit on the edge of a folded blanket to lift your hips. Bring the legs closer together, or rest your forearms on a cushion in front of you.

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.

Three-Legged Downward Dog, floor position

Three-Legged Downward Dog

30s each side

Hips square. One leg reaches up and back.

  1. Start in Downward Dog, hands wide and hips high.
  2. Lift one leg straight up behind you, toes pointed.
  3. Keep both hips level, so the lift comes from the leg and not a twist.
  4. Press evenly through both hands and breathe.
Where you feel itFront of the lifted hipBack of the standing legShoulders

Easier: Lift the leg only a few inches, toes hovering off the floor. Hands on a chair seat for a standing version.

Pigeon Pose, floor position

Pigeon Pose

60s each side

Front shin forward, back leg long. Sink the hips.

  1. From all fours, bring one knee forward behind that wrist.
  2. Angle the shin across and slide the back leg straight behind you.
  3. Lower onto your forearms, or stay tall on your hands.
  4. Let your hips settle and your breath slow.
Where you feel itOutside of the front hipGluteFront of the back hip

Easier: Slide a cushion under the front hip for support. Lie on your back and cross the ankle over the opposite knee instead.

Spinal Twist, floor position

Spinal Twist

60s each side

Knees fall one way, arms the other.

  1. Lie on your back and draw both knees in.
  2. Let both knees fall to one side.
  3. Open your arms wide and rest them on the floor.
  4. Turn your head the opposite way if that feels good on your neck.
Where you feel itLower backOutside of the hipChest

Easier: Stack a pillow between the knees, or keep the feet on the floor and drop the knees only partway.

Child's Pose, floor position

Child's Pose

45s

Let everything settle. Breathe into your back.

  1. Kneel with your big toes together, knees as wide as feels good.
  2. Sit your hips back toward your heels.
  3. Walk your hands forward and rest your forehead down.
  4. Stay, and let your breath move your back ribs.
Where you feel itLower backHips

Easier: Rest your forehead on stacked fists or a pillow if it doesn't reach the floor.

More practices

Wind down

Slow stretches, all lying down, for the end of the day.

about 7 min · 7 movements · floor

Ankle rebuild

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

about 14 min · 19 movements · standing to kneeling

Lower back

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

about 7 min · 9 movements · kneeling to floor

All twenty practices

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Floor hips · 11 min