Long Hips 1

Long-hold poses designed to improve hip flexibility by targeting select muscle groups in the hips.

Exercise Overview

Exercise Instructions

Frog Pose demonstration

1. Frog Pose

Instructions

  • Start on your hands and knees in a tabletop position.
  • Lower your forearms to the ground and widen your knees out to sides, keeping your hips in line with your knees and your toes pointed outward.
  • Gently press your hips back towards your heels.

Tips

  • Keep your chest lifted and your gaze forward.

Modifications

  • Bring your knees closer together to reduce the intensity.

Benefits

  • Groin, Hips, Lower Back
Lizard Pose demonstration

2. Lizard Pose

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

  • Groin, Hips, Hamstrings, Quadriceps, Glutes
Seated Straddle demonstration

3. Seated Straddle

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Open your legs wide apart and place your hands on the floor in front of you.
  • Sit up tall to lengthen your spine, then hinge at your hips to reach forward with your hands and lower your upper body towards the floor.

Tips

  • Keep your back straight and avoid rounding your spine.
  • Flex your feet and keep your toes pointing upward.

Modifications

  • If reaching forward is difficult, rest your hands on blocks or a chair in front of you.
  • Sit on a folded blanket to raise your hips and improve comfort.

Benefits

  • Groin, Calves, Spine, Upper Back, Hips, Hamstrings, Lower Back, Glutes
Reclined Butterfly demonstration

4. Reclined Butterfly

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, Spine, Hips