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Hip & spine mobility

Hips & Spine Awakening: Dynamic Release

Ignite your hips and spine with dynamic movements designed to improve range of motion and vitality. This session encourages active mobility, leaving you feeling more integrated and energized.

20 minAll levelsEquipment: mat
60

Warm-up

  • Thoracic Rotations (Kneeling)

    60 seconds

    Open your chest towards the ceiling, following your hand with your gaze.

    Illustration of Thoracic Rotations (Kneeling)

  • Hip Circles (Standing)

    45 seconds

    Draw large, smooth circles with your knee, exploring your hip's full range.

    Illustration of Hip Circles (Standing)

Main session

Dynamic Hip Openers

2 rounds

  • Walking Lunges with Spinal Twist

    8 per leg

    As you lunge forward, twist your torso over your front leg.

    0 / 8
    Illustration of Walking Lunges with Spinal Twist

  • Adductor Rockbacks

    60 seconds

    Sit back into your heels, feeling the stretch in your inner thighs.

    Illustration of Adductor Rockbacks

  • Half-Kneeling Hip Flexor Stretch with Reach

    45 seconds

    Press your hips forward and reach your arm overhead, lengthening your front line.

    Illustration of Half-Kneeling Hip Flexor Stretch with Reach

Spinal Integration

1 round

  • Segmental Bridge

    8 reps

    Lift one vertebra at a time off the mat, then lower with control.

    0 / 8
    Illustration of Segmental Bridge

Cool-down

  • Pigeon Pose

    60 seconds

    Allow your hips to gently sink, finding a comfortable depth in the stretch.

    Illustration of Pigeon Pose

  • Seated Spinal Roll Down

    60 seconds

    Slowly round your spine, reaching towards your feet, releasing tension.

    Illustration of Seated Spinal Roll Down

Tags

hipsspinedynamic mobilityenergizingall levelsactive