Embrace the stillness of this immersion to unlock profound changes in your hip mobility.
Kneeling Quad
Duration: 02:00
Open up your quads and hip flexors with a kneeling stretch that hits all the right spots after a long run.
Difficulty: Beginner
Benefits:
Psoas
Hips
Quadriceps
Abdomen
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: 04:00
Stack your shins in double pigeon to dive deep into the outer hips and glutes.
Difficulty: Intermediate
Benefits:
Groin
IT Band
Hips
Hamstrings
Glutes
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: 04:00
Settle into pigeon pose to melt tension in your hips, glutes, and lower back.
Difficulty: Intermediate
Benefits:
Groin
Psoas
IT Band
Hips
Hamstrings
Lower Back
Glutes
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: 02:00
Fold over your butterfly legs to stretch the lower back and inner thighs with a calming release.
Difficulty: Beginner
Benefits:
Knees
Groin
Hips
Lower Back
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.
Ease out carefully, shake your legs, and give yourself time to integrate the release.
