Hip Flexor Freedom

1. 1. Start in a tabletop position on your hands and knees.
2. 2. Begin to draw large circles with your hips, moving them back towards your heels, out to the right side, forward, and to the left.
3. 3. Continue for 5-7 breaths, then switch directions.
4. 4. Allow your spine and head to move naturally with the motion.

1. 1. From Downward Dog or Tabletop, step your right foot forward between your hands.
2. 2. Lower your left knee to the mat (use a blanket for cushioning if needed).
3. 3. Ensure your right knee is directly above your right ankle, not past your toes.
4. 4. Inhale and lift your torso, reaching your arms up towards the ceiling.
5. 5. Gently sink your hips forward and down to feel the stretch in your left hip flexor.
6. 6. Hold for 5 breaths, then switch sides.

1. 1. From a Low Lunge with your right foot forward, bring both hands inside your right foot.
2. 2. Walk your right foot out to the right edge of your mat.
3. 3. Keep your arms straight, or if you have the flexibility, lower down onto your forearms.
4. 4. Keep your chest lifting forward and breathe into the inner hip.
5. 5. Hold for 5 breaths, then repeat on the left side.

Full pose guide →

1. 1. From a Low Lunge, shift your hips back until they are stacked over your back knee.
2. 2. Straighten your front leg and flex your front foot towards your face.
3. 3. Keep your spine long as you fold forward over your straight leg.
4. 4. Hold for 5 breaths, feeling the stretch along the back of the front leg.
5. 5. Repeat on the other side.