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Mobility & joints

Hip & Spine Renewal

Unlock greater freedom in your hips and bring gentle fluidity to your spine with this grounding practice. Ideal for easing lower back stiffness and cultivating a sense of rootedness.

15 minAll levelsEquipment: mat
60

Warm-up

  • Pelvic Tilts (seated or supine)

    60 seconds

    Gently rock your pelvis forward and back, sensing small movements in your lower spine.

    Illustration of Pelvic Tilts (seated or supine)

  • Figure-4 Stretch (dynamic)

    90 seconds

    Flow in and out of the stretch, finding a comfortable edge.

    Illustration of Figure-4 Stretch (dynamic)

Main session

Hip & Spine Integration

3 rounds

  • Spinal Waves (standing or seated)

    60 seconds

    Imagine your spine as a piece of seaweed swaying in the water.

    Illustration of Spinal Waves (standing or seated)

  • Hip Flexor Rockers (kneeling)

    30 seconds

    Gently lean forward, feeling the stretch through the front of your hip.

    Illustration of Hip Flexor Rockers (kneeling)

  • Pigeon Pose Prep (or seated variation)

    45 seconds

    Support yourself to find a sensation that is nourishing, not forcing.

    Illustration of Pigeon Pose Prep (or seated variation)

Cool-down

  • Reclined Spinal Twist

    120 seconds

    Allow your body to gently release into the twist, breathing into your side body.

    Illustration of Reclined Spinal Twist

Tags

mobilityhipsspinelower backgroundingfluidity