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A Zenbody practice · Nº 8

Open hips

For whenever it fits. Opens up the hips, standing first, then the floor.

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

The sequence

1
Hip Circles
30s
2
Squat Stretch
30s
3
Standing Quad
60s left
4
Standing Quad
60s right
5
Lunge
60s left
6
Lunge
60s right
7
Lying Figure Four
60s left
8
Lying Figure Four
60s right
9
Happy Baby
45s
10
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.

Squat Stretch, standing position

Squat Stretch

30s

Sink into a deep squat. Elbows inside the knees.

  1. Stand with your feet a little wider than your hips, toes turned out slightly.
  2. Sink your hips down toward the floor.
  3. Bring your palms together and rest your elbows inside your knees.
  4. Press your knees gently open and lift your chest.
Where you feel itInner thighsHipsAnkles

Easier: Hold a door frame for support, or sit on a low step or stack of books.

Standing Quad, standing position

Standing Quad

60s each side

Heel to glute. Knees together, hips forward.

  1. Stand tall with a wall or chair nearby.
  2. Bend one knee and take hold of that ankle behind you.
  3. Draw the heel toward your glute, keeping both knees together.
  4. Press your hips gently forward and stand tall.
Where you feel itFront of the thighFront of the hip

Easier: Loop a strap or towel around the ankle. Hold a wall with the free hand.

Lunge, kneeling position

Lunge

30s each side

Front knee over the ankle. Let the back hip open.

  1. Step one foot forward and lower the back knee to the floor.
  2. Stack your front knee over your front ankle.
  3. Shift your hips forward until you feel the front of the back thigh lengthen.
  4. Reach both arms overhead, or rest your hands on the front thigh.
Where you feel itFront of the back hipFront of the back thigh

Easier: Pad the back knee with a folded towel. Hands on books or a chair for balance.

Lying Figure Four, floor position

Lying Figure Four

60s 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.

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.

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

Feet and calves

Works the calves at different angles, then the feet and toes.

about 10 min · 12 movements · standing to kneeling

Tech neck relief

The longer neck session, with time for every angle.

about 7 min · 10 movements · standing

Ankle reset

Balance work, not just stretching.

about 8 min · 11 movements · standing

All twenty practices

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Open hips · 9 min