90/90 Hip Switch

Difficulty

Beginner

Position

Floor

Type

Mobility

Sides

Single position

Hold time

30–45 s per set in our routines

How to do the 90/90 Hip Switch

1. Sit on the floor with knees bent, heels planted, and spine tall.
2. Let both knees fall to one side so the front shin lines up with your mat and the back thigh forms another right angle.
3. Lift your knees through center, rotate to the other side, and keep the rhythm going with a controlled breath.

Tips

• Glide through the switch slowly enough that you feel each hip glide in its socket.
• Keep your chest proud and ribs stacked so the movement stays in your hips, not your lower back.

Adjustments

• Prop your hands behind you whenever you need extra balance.

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