Long Hips 3

Instructions

• Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
• Step one foot forward and bring your opposite foot up towards your glutes.
• Please one hand on your front knee and reach back with your other hand to grab your ankle.
• Gently push your hips forward and pull your heel closer to your glutes.

Tips

• Maintain an upright posture, avoiding leaning forward or backward.

Modifications

• If reaching your back foot is difficult, keep your foot on the floor.

Benefits

Abdomen, Hips, Psoas, Quadriceps

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one knee and bring your shin parallel to your shoulders.
• Bend the opposite knee, stacking your shin on top of the other, and aligning your ankle over your bottom knee.
• Sit up tall and rest your hands on the floor to your sides.

Tips

• Keep your back straight and avoid rounding your spine.
• Flex both feet to protect your knees.

Modifications

• Perform the movement with one leg extended if necessary.

Benefits

Glutes, Groin, Hamstrings, Hips, IT Band

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 your knees and bring the soles of your feet together, letting your knees fall out to the sides.
• Place your hands on the floor in front of you and hinge at your hips, folding forward over your feet.

Tips

• Allow your head to relax towards your feet.

Modifications

• If your hips are tight, sit on a folded blanket to elevate your hips.
• For a gentler stretch, keep your torso more upright.

Benefits

Groin, Hips, Knees, Lower Back