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A Zenbody practice · Nº 19

Standing hips

For after a day at a desk. Opens the hips without ever taking you to the floor.

9 movements · about 6 minutes · standing · no equipment

The sequence

1
Hip Circles
30s
2
Standing Side Bend
30s left
3
Standing Side Bend
30s right
4
Side Lunge
30s left
5
Side Lunge
30s right
6
Crescent Lunge
45s* left
7
Crescent Lunge
45s* right
8
Wide-Leg Bend
45s
9
Squat Stretch
45s

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.

Standing Side Bend, standing position

Standing Side Bend

30s each side

Reach up and over. Long, not far.

  1. Stand tall, feet about hip width apart.
  2. Reach one arm overhead, the other hand resting on your hip.
  3. Lean up and over to the side until the whole flank feels long.
  4. Keep both feet heavy and your chest facing forward.
Where you feel itSide of the waistAlong the ribs

Easier: Slide the lower hand down your thigh for support. Works seated on a chair, one arm overhead.

Side Lunge, standing position

Side Lunge

30s each side

Sink to one side. The other leg stays long.

  1. Stand with your feet wide, toes pointing forward.
  2. Bend one knee and sink your hips toward that side.
  3. Keep the other leg straight, foot flat on the floor.
  4. Rest your hands on the bent thigh, chest tall.
Where you feel itInner thigh of the straight legGroin

Easier: Stay shallow, hands on a chair back for support. Widen or narrow the stance to change the depth.

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.

Wide-Leg Bend, standing position

Wide-Leg Bend

30s

Wide stance. Sink between your legs.

  1. Step your feet wide, toes forward or turned out slightly.
  2. Hinge at the hips and fold between your legs.
  3. Bring your hands to the floor, your shins, or a book.
  4. Keep your weight in the middle of your feet and settle.
Where you feel itInner thighsBacks of the thighs

Easier: Narrow the stance, or rest your forearms on a chair.

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.

More practices

Front of the hips

Opens the front of the hips, which a chair keeps closed.

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

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

All twenty practices

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Standing hips · 6 min