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A Zenbody practice · Nº 20

Front of the hips

For after a day at a desk. Opens the front of the hips, which a chair keeps closed.

9 movements · about 6 minutes · standing to kneeling to floor · no equipment

The sequence

1
Hip Circles
30s
2
Crescent Lunge
30s left
3
Crescent Lunge
30s right
4
Lizard Lunge
45s left
5
Lizard Lunge
45s right
6
Half Split
45s left
7
Half Split
45s right
8
Camel Pose
30s
9
Quad Stretch
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.

Crescent Lunge, standing position

Crescent Lunge

30s each side

Back knee lifted, reach both arms up and lengthen.

  1. Step one foot back into a long stance and lift the back heel.
  2. Bend your front knee to stack it over the ankle.
  3. Keep the back leg straight and strong.
  4. Reach both arms up alongside your ears.
Where you feel itFront of the back hipFront of the back thigh

Easier: Rest your hands on your front thigh instead of reaching up. Lower the back knee to the floor for a kneeling version.

Lizard Lunge, kneeling position

Lizard Lunge

45s each side

Front foot outside your hands. Sink the hips low.

  1. Step one foot forward to the outside of both hands.
  2. Lower the back knee to the floor to start.
  3. Walk your hands forward and let your hips sink.
  4. Come down onto your forearms if that stays comfortable.
Where you feel itFront of the back hipGroinInner front thigh

Easier: Stay up on your hands instead of your forearms. Rest your forearms on a stack of books or blocks.

Half Split, kneeling position

Half Split

45s each side

Back knee down, front leg long. Hinge over it.

  1. Kneel, then step one foot forward and straighten that leg.
  2. Flex the front foot so the toes point up.
  3. Rest your hands on the floor, or on blocks either side.
  4. Hinge forward from your hips over the straight leg.
Where you feel itBack of the front thighCalf

Easier: Pad the back knee with a folded towel. Keep the front knee softly bent and hinge less far.

Camel Pose, kneeling position

Camel Pose

30s

Hips forward, chest lifting. Reach back with control.

  1. Kneel with your knees hip-width and the tops of your feet down.
  2. Bring your hands to your low back, fingers pointing down.
  3. Lift your chest and press your hips forward.
  4. Reach one hand at a time toward your heels if it stays comfortable.
Where you feel itChestAbdomenFront of the thighs

Easier: Keep both hands on your low back and skip reaching for the heels. Tuck your toes under to bring your heels closer.

Quad Stretch, floor position

Quad Stretch

60s

Lean back on your hands. Feel the front of the thigh.

  1. Sit with your legs extended and your hands planted behind you.
  2. Lean back onto your hands and let your chest open.
  3. Press your hips gently forward.
  4. Keep your shoulders relaxed and away from your ears.
Where you feel itFront of the thighsFront of the hips

Easier: Come onto your forearms, or do the kneeling version instead.

More practices

After work reset

Starts at the shoulders and works down to your heels.

about 7 min · 12 movements · standing to kneeling to floor

Chest and shoulders opener

Opens up the chest and the front of the shoulders.

about 6 min · 9 movements · standing to kneeling to floor

Bring those shoulders back

Strength work for the upper back, the kind that moves posture.

about 4 min · 7 movements · standing to floor

All twenty practices

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Front of the hips · 6 min