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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.

14 movements · about 10 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
Kneeling Psoas
45s left
5
Kneeling Psoas
45s right
6
Kneeling Quad
45s left
7
Kneeling Quad
45s right
8
Lizard Lunge
45s left
9
Lizard Lunge
45s right
10
Half Split
45s left
11
Half Split
45s right
12
Camel Pose
30s
13
Quad Stretch
45s left
14
Quad Stretch
45s right

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: Take a shorter step, keep a hand on a wall, and tuck the pelvis. The stretch stays at the front of the back hip. Rest your hands on your front thigh instead of reaching up. Lower the back knee to the floor for a kneeling version.

Kneeling Psoas, kneeling position

Kneeling Psoas

45s each side

Tailbone under, hips forward, chest tall.

  1. Kneel on one knee with the other foot flat in front, something soft under the down knee.
  2. Stack your front knee over your front ankle and rest both hands on that thigh.
  3. Tuck your tailbone under so your low back feels long.
  4. Glide your hips forward until the front of the back hip lengthens.
Where you feel itFront of the back hipFront of the back thigh

Easier: Hold the back of a chair instead of resting your hands on the thigh. Shorten the stance and glide a shorter way. Take it standing, with the back knee lifted.

Kneeling Quad, kneeling position

Kneeling Quad

45s each side

Tuck the tailbone, then draw the heel in.

  1. Kneel on one knee with the other foot flat in front, something soft under the down knee.
  2. Tuck your tailbone under so your low back feels long.
  3. Reach back with the hand on the kneeling side and take hold of that foot.
  4. Draw the heel toward your glute and stand tall through your chest.
Where you feel itFront of the back thighFront of the back hip

Easier: Loop a strap or towel around the back foot and hold that instead. Rest the back foot up a wall or against the front of a sofa. Leave the foot on the floor and stay in the lunge.

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

45s each side

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

  1. Sit with one leg straight out in front of you.
  2. Fold the other leg back so that foot rests beside your hip.
  3. Plant your hands behind you and lean back onto them.
  4. Press your hips gently forward.
Where you feel itFront of the folded thighFront of that hip

Easier: Sit on a cushion to ease the bend in the folded knee. Stay more upright on your hands. Do the kneeling version instead.

More practices

Sit taller

A quick posture work routine while in your chair

about 3 min · 5 movements · chair

Long day reset

The longer after work reset, with time for every part.

about 10 min · 18 movements · standing to kneeling to floor

Standing upper back

Turns, arches and opens the upper back and shoulders, standing.

about 5 min · 8 movements · standing

All 38 practices

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Front of the hips · 10 min