Hips 2

Instructions

• Start from a kneeling position with your arms at your sides.
• Step forward with one leg, placing your foot flat on the floor in front of you.
• Push your hips forward and raise your arms overhead.
• Lift your chest and reach toward the ceiling.

Tips

• Keep your front knee stable and align it directly above your ankle.
• Engage your back leg, pressing the top of your foot into the floor.
• Keep your torso upright and avoid arching your lower back.

Modifications

• For less intensity, keep your hands on your front thigh.
• Place a towel or cushion under your back knee for support.
• Hold onto a wall or chair for balance if needed.

Benefits

Abdomen, Hips, Lower Back, Psoas, Quadriceps

Instructions

• Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
• Extend one leg straight out in front of you, pressing your heel into the floor.
• Hinge at your hips to lower your upper body toward the floor.
• Place your hands on the floor in front of you for balance.

Tips

• Keep your chest lifted and your back straight.

Modifications

• Place a folded blanket under your knee for additional support.

Benefits

Calves, Glutes, Hamstrings, Hips, Lower Back

Instructions

• Start from a standing position with your feet wide apart.
• Shift your weight to one side, bending your knee and keeping your other leg straight.
• Place your hands on the floor and lower your hips until you feel a stretch in your inner thigh.
• Rotate the foot on your straight leg so your heel is on the ground and your toes are pointed out.

Tips

• Lift your chest and keep your back straight.

Modifications

• If the stretch is too intense, don't lower your hips as much.
• Use a chair or wall for balance support if needed.

Benefits

Calves, Groin, Hamstrings, Hips

Instructions

• Start on your hands and knees in a tabletop position.
• Step one foot forward, placing it outside your hand, and lower your hips towards the floor.
• Extend your back leg straight behind you, keeping your knee and the top of your foot on the floor.

Tips

• Keep your chest lifted and your back straight.
• Relax your hips and allow them to sink towards the floor.
• For a deeper stretch, lift your back knee and lower your forearms to the floor.

Benefits

Glutes, Groin, Hamstrings, Hips, Quadriceps

Instructions

• Start on your hands and knees in a tabletop position.
• Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
• Extend your other leg straight back behind you while keeping your hips square to the floor.
• Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

• Keep your hips level and avoid leaning to one side.

Modifications

• Place a folded blanket or block under the hip of the bent leg for support.
• If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

Glutes, Groin, Hamstrings, Hips, IT Band, Lower Back, Psoas

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one leg and place the sole of your foot against your opposite inner thigh.
• Sit tall and lengthen your spine, then lean forward from your hips to reach out and grab your extended foot.

Tips

• Focus on hinging at the hips rather than rounding your back.
• Keep your extended leg straight and your foot flexed, but be careful not to lock your knees.

Modifications

• If you can't reach your foot, use a yoga strap or towel looped around your foot.
• For less intensity, bend your extended leg slightly.

Benefits

Calves, Glutes, Groin, Hamstrings, Lower Back

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one knee and bring your heel back towards your glutes.
• Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
• Slowly lean back to rest on your elbows.

Tips

• Keep your hips, knees, and ankles aligned.
• Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

• If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
• If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

Ankles, Hips, Knees, Lower Back, Quadriceps, Shins

Instructions

• Start lying on your back with your knees bent and feet flat on the floor.
• Cross one ankle over the opposite thigh, just above the knee.
• Lift your bottom leg off the floor, bringing your knee towards your chest.
• Reach forward and clasp your hands behind the thigh of your bottom leg.
• Gently pull your leg towards your chest.

Tips

• Keep your head and shoulders relaxed on the floor.
• Keep your lower back pressed into the floor.

Modifications

• If reaching behind your thigh is difficult, use a strap or towel to assist.
• For a gentler stretch, keep your bottom foot on the floor.

Benefits

Glutes, Hips, IT Band, Lower Back

Instructions

• Start lying on your back with your legs extended and your arms at your sides.
• Bend one knee and place your foot flat on the floor.
• Gently lower your bent knee across your body towards the opposite side, allowing your torso and hips to twist.
• Place your opposite hand on the outside of your bent knee and extend your other arm out to the side.

Tips

• Keep your shoulders flat on the floor.

Modifications

• If the twist is too intense, place a cushion or block under your bent knee for support.

Benefits

Chest, Glutes, IT Band, Lower Back, Obliques, Spine, Upper Back

Instructions

• Start lying on your back with your knees bent and your feet flat on the floor.
• Bring the soles of your feet together and let your knees fall out to the sides.
• Place your arms alongside your body with your palms facing up.

Tips

• Allow gravity to gently open your hips without forcing them.

Modifications

• Place cushions or blocks under your outer thighs for support.

Benefits

Groin, Hips, Spine

Instructions

• Start lying on your back with your knees bent and feet flat on the floor.
• Lift your feet off the floor to bring your knees towards your armpits.
• Grasp the outer edges of your feet with your hands and gently pull your knees towards the floor.

Tips

• Keep your lower back pressed into the floor.
• Relax your shoulders and neck.

Modifications

• If you can't reach your feet, hold onto your ankles or calves instead.

Benefits

Glutes, Groin, Hamstrings, Hips, Lower Back