Use this reset to unwind tight hip flexors and remind your pelvis how neutral feels.
Pelvic Tilt Press
Duration: 00:15
Use a gentle pelvic tilt to teach your lower back how to relax and your core how to engage.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Engage your core to tilt your pelvis upward and press your lower back into the mat.
- Keep arms relaxed by your sides and hold the position for a breath before releasing.
Tips
- Draw your navel toward your spine to initiate the movement.
- Let your glutes stay soft so the action comes from your core.
Adjustments
- Perform the same motion standing with your back against a wall if the floor feels uncomfortable.
Bridge
Duration: 00:15
Lift into a grounded bridge to awaken glutes and hamstrings while giving your spine a friendly stretch.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent, feet hip-width, and arms relaxed by your sides.
- Press through both heels to raise your hips, creating a straight line from knees to shoulders.
- Hold the lift with glutes fired up and breathe into your ribs before lowering with control.
Tips
- Squeeze the glutes at the top so the work stays in the backside instead of the low back.
- Keep ribs down and core engaged to prevent excessive arching.
Adjustments
- Lift the hips to a halfway point if you want a lighter option.
- Rest your head on a folded towel when the neck needs extra support.
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.
Single Knee-to-Chest
Duration: 01:00
Hug one knee at a time toward your chest to ease tension in your lower back and hips.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend one knee and draw it toward your chest, clasping your shin with both hands.
- Gently pull the knee closer while keeping the opposite leg long and relaxed.
Tips
- Relax your head and neck on the floor.
- Keep hips square and lower back grounded.
Adjustments
- Hold behind your thigh or use a towel around your knee if reaching your shin is difficult.
Lying Quad Stretch
Duration: 01:00
Stretch your quads while lying on your side so you can relax and let the muscle lengthen.
Difficulty: Beginner
Instructions
- Lie on one side with legs extended and feet stacked.
- Bend your top knee, drawing the heel toward your glute, and hold the ankle with your hand.
- Keep thighs aligned as you gently pull the heel closer and breathe into the stretch.
Tips
- Press your hips slightly forward to deepen the stretch.
- Bend the bottom leg a little for extra stability.
Adjustments
- Loop a strap or towel around your foot if reaching with your hand is tough.
Lunge
Duration: 01:00
Sink into a kneeling lunge to stretch your hip flexors and lengthen the front of your body.
Difficulty: Beginner
Instructions
- Start kneeling and step one foot forward, planting it flat in front of you.
- Press your hips forward as you raise both arms overhead.
- Lift through your chest and reach toward the ceiling while breathing deeply.
Tips
- Keep the front knee stacked over the ankle for stability.
- Press the top of your back foot into the floor to engage the rear leg.
- Stay tall through your torso to avoid dumping into the lower back.
Adjustments
- Rest your hands on your front thigh if reaching overhead feels intense.
- Place a towel or cushion under your back knee for comfort.
- Hold onto a wall or chair for balance when needed.
Cat Cow
Duration: 00:30
Flow through cat and cow to mobilize your spine and melt away stiffness one breath at a time.
Difficulty: Beginner
Instructions
- Begin on hands and knees with wrists under shoulders and knees under hips.
- Inhale as you drop your belly, lift your chest, and gaze forward or slightly up.
- Exhale as you round your spine, draw the belly toward the ceiling, and tuck your chin.
- Continue gliding between the two shapes in rhythm with your breath.
Tips
- Move slowly enough that each vertebra gets a moment of attention.
Adjustments
- Keep your head more neutral if your neck prefers less movement.
Butterfly
Duration: 00:30
Drop into butterfly pose to open the hips and groin while you breathe space into tight muscles.
Difficulty: Beginner
Instructions
- Sit tall with legs extended, then bend your knees and bring the soles of your feet together.
- Hold your feet or ankles and let your knees fall out to the sides.
- Press the knees gently toward the floor while keeping the spine long.
Tips
- Use your elbows to nudge the thighs downward only if it feels comfortable.
- Lift through the chest and avoid rounding your back.
Adjustments
- Place cushions under your thighs when the hips need extra support.
- Sit on a folded blanket to elevate your seat and create more ease.
Lying Figure Four
Duration: 01:00
Ease into a lying figure four to release tight glutes and soothe your lower back.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Cross one ankle over the opposite thigh just above the knee.
- Lift the bottom leg and clasp hands behind the thigh, gently pulling the legs toward your chest.
Tips
- Relax your head and shoulders on the floor.
- Keep your lower back pressing gently into the mat.
Adjustments
- Loop a strap behind your thigh if reach is an issue.
- Leave the bottom foot on the floor for a lighter stretch.
Pelvic Tilt Press
Duration: 00:15
Use a gentle pelvic tilt to teach your lower back how to relax and your core how to engage.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Engage your core to tilt your pelvis upward and press your lower back into the mat.
- Keep arms relaxed by your sides and hold the position for a breath before releasing.
Tips
- Draw your navel toward your spine to initiate the movement.
- Let your glutes stay soft so the action comes from your core.
Adjustments
- Perform the same motion standing with your back against a wall if the floor feels uncomfortable.
Bridge
Duration: 00:15
Lift into a grounded bridge to awaken glutes and hamstrings while giving your spine a friendly stretch.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent, feet hip-width, and arms relaxed by your sides.
- Press through both heels to raise your hips, creating a straight line from knees to shoulders.
- Hold the lift with glutes fired up and breathe into your ribs before lowering with control.
Tips
- Squeeze the glutes at the top so the work stays in the backside instead of the low back.
- Keep ribs down and core engaged to prevent excessive arching.
Adjustments
- Lift the hips to a halfway point if you want a lighter option.
- Rest your head on a folded towel when the neck needs extra support.
Stand tall afterward and feel your hips more even under your shoulders.
