Take this builder for a spin when you want resilient hips that feel strong in every direction.
Lizard Pose
Duration: 01:00
Slide into lizard pose to deeply stretch your hips, groin, and hamstrings.
Difficulty: Intermediate
Instructions
- Start in tabletop, then step one foot outside the same-side hand.
- Lower your hips toward the floor and extend the back leg straight behind you, knee and top of the foot resting on the mat.
- Keep your chest lifted as you breathe into the stretch.
Tips
- Let your hips relax and sink toward the floor.
- Lift the back knee and come onto forearms for more intensity when you are ready.
Adjustments
- Use yoga blocks under your hands if the floor feels far away.
Frog Pose
Duration: 00:30
Ease into frog pose to open your inner thighs and give your hips a deep, satisfying stretch.
Difficulty: Intermediate
Instructions
- Start on hands and knees, then lower to your forearms.
- Slide your knees out to the sides with hips in line with knees and toes turned outward.
- Press your hips back toward your heels to deepen the stretch while breathing steadily.
Tips
- Keep your chest lifted slightly so your spine stays long.
Adjustments
- Bring knees closer together or place blankets under them for less intensity.
Pigeon
Duration: 01:00
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.
Lying Side Leg Raise
Duration: 00:30
Lift your top leg while lying on your side to groove hip strength and core stability.
Difficulty: Beginner
Instructions
- Lie on one side with legs extended and feet stacked.
- Rest your head on your lower arm and place the top hand on your hip.
- Engage your core and lift the top leg toward the ceiling, creating about a forty-five degree angle.
- Hold briefly, lower with control, and repeat before switching sides.
Tips
- Keep your body in a straight line and avoid letting the hips roll forward or back.
Adjustments
- Work through a smaller range of motion if lifting high feels challenging.
Leaning 90/90
Duration: 01:00
Lean back in a 90/90 setup to explore hip rotation while keeping the pelvis relaxed.
Difficulty: Beginner
Instructions
- Sit with knees bent and feet flat, then let both legs fall to one side creating two right angles.
- Place your hands on the floor behind you for support and lean back while keeping hips and shoulders square.
- Hold the position, breathe into the hips, then reset and switch sides when ready.
Tips
- Keep your spine long instead of collapsing through the chest.
Adjustments
- Sit on a cushion or folded blanket to make the position more accessible if your hips feel tight.
Bicycle Crunch Hold
Duration: 00:30
Lock into a bicycle crunch and feel your obliques fire while you balance between power and control.
Difficulty: Intermediate
Instructions
- Lie on your back with knees bent and feet on the floor, then lace your fingers lightly behind your head.
- Lift head, shoulders, and upper back off the mat while pressing your lower spine down.
- Extend one leg long and pull the opposite knee toward your chest as you rotate to bring the opposite elbow toward that knee.
- Hold the twist with steady breathing, then switch sides halfway through the set.
Tips
- Keep the core braced so the lower back stays glued to the mat.
- Think about rotating the ribcage rather than yanking the elbow forward.
- Support your head gently with your hands without pulling on the neck.
Adjustments
- Keep both knees more bent or rest the extended heel on the floor if you need to dial the intensity down.
Seated Straddle
Duration: 00:30
Slide into a wide-legged seat and fold forward to stretch your inner thighs and hamstrings with intention.
Difficulty: Intermediate
Instructions
- Sit with legs extended, then open them wide into a straddle.
- Place your hands on the floor in front of you and lengthen your spine.
- Hinge at the hips to reach forward, lowering your torso toward the floor while breathing steadily.
Tips
- Keep your back long and avoid rounding as you fold.
- Flex your feet and point toes upward to keep legs active.
Adjustments
- Rest hands on blocks or a chair if reaching forward feels challenging.
- Sit on a folded blanket to elevate your hips and create more comfort.
Knees-to-Chest
Duration: 00:30
Hug your knees to your chest to release the lower back and gently stretch the hips.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend both knees and draw them toward your chest.
- Wrap your arms around your shins and hug the knees in, breathing deeply.
Tips
- Let your head and neck relax on the floor.
- Keep your lower back gently pressing into the mat.
Adjustments
- Hold behind your thighs instead of the shins if that feels better for your body.
Finish with a gentle standing stretch and feel the newfound stability as you move.
