About This Advanced Long Hold Routine
True hip flexibility transformation requires time under stretch. This advanced immersion uses extended holds of two to four minutes in challenging positions, creating the conditions for significant tissue change that shorter sessions cannot achieve.
What This Routine Targets
This immersion addresses deep hip restriction through intense positions. You’ll release the hip flexors and quads through kneeling stretches, open the outer hip rotators through pigeon and double pigeon, and work the inner hips through folded butterfly. Each position targets multiple layers of tissue around the hip joint.
What’s Included
This twelve-minute routine includes just four exercises with extended holds. Double pigeon and pigeon receive four full minutes each, allowing complete release of the tissues that restrict hip rotation. The intensity of the positions combined with the duration creates powerful opening.
Who Should Try This
This routine is for experienced practitioners who have worked up to longer holds and want the deepest work available. You should be comfortable in pigeon pose and familiar with double pigeon before attempting this immersion. The long holds require both physical preparation and mental patience.
Tips for Best Results
Set up each position carefully and give yourself permission to use props. Four minutes is a long time to hold an uncomfortable position, so make it sustainable. Breathe deeply, stay present, and allow the release to happen rather than forcing it.
Kneeling Quad
Duration: 2:00
Open up your quads and hip flexors with a kneeling stretch that hits all the right spots after a long run.
Difficulty: Beginner
Instructions
- Kneel with knees hip-width apart, then step one foot forward into a lunge stance.
- Reach back with the arm on the same side as your rear leg and catch your ankle, drawing the heel toward your glute.
- Place the opposite hand on your front knee and gently press your hips forward while lifting your chest.
Tips
- Stay tall through your torso instead of leaning forward or back.
Adjustments
- Loop a strap or towel around your back foot if reaching with your hand is tough.
- Keep the back foot on the floor if the quad stretch feels too intense.
Double Pigeon
Duration: 4:00
Stack your shins in double pigeon to dive deep into the outer hips and glutes.
Difficulty: Intermediate
Instructions
- Sit tall with legs extended, then bend one knee and bring the shin parallel to your torso.
- Bend the other knee and stack that shin on top so the ankle rests over the bottom knee and the feet flex.
- Lengthen through your spine and let your hands rest beside your hips or on the top shin.
- Stay upright or hinge forward slightly if you want more sensation.
Tips
- Keep both feet flexed to protect the knees.
- Sit tall and reach the crown of your head toward the ceiling to avoid collapsing.
Adjustments
- Extend the bottom leg forward if stacking both shins feels like too much today.
Pigeon
Duration: 4:00
Settle into pigeon pose to melt tension in your hips, glutes, and lower back.
Difficulty: Intermediate
Instructions
- From tabletop, bring one knee forward behind the same-side wrist and angle the shin toward the opposite hip.
- Slide the back leg straight behind you as you square your hips toward the floor.
- Lower your torso over the front leg and rest on your forearms or hands while breathing deeply.
Tips
- Keep hips level rather than collapsing to one side.
Adjustments
- Place a folded blanket or block under the bent-leg hip for support.
- Stay upright with hands on the floor if folding forward feels too intense.
Folded Butterfly
Duration: 2:00
Fold over your butterfly legs to stretch the lower back and inner thighs with a calming release.
Difficulty: Beginner
Instructions
- Sit with legs extended, then bring the soles of your feet together and let knees drop out to the sides.
- Place your hands on the floor in front of you and hinge forward from the hips.
- Let your head and neck relax toward your feet while you breathe into the stretch.
Tips
- Allow the weight of your head to deepen the stretch gently.
Adjustments
- Sit on a folded blanket to give your hips more space if they feel tight.
- Stay more upright if a forward fold feels intense today.
Profound Release
Come out of the final position slowly and give your body time to adjust. Long-hold work creates deep changes that need integration. Take several breaths before standing.
Schedule this immersion when you have time afterward to rest. The depth of release can leave you feeling open but also tired. With consistent practice, these extended holds create the kind of lasting flexibility change that transforms your movement.
