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Hip & spine mobility

Restore & Realign: Hip-Spine Connection

This restorative session focuses on gentle, deliberate movements to improve the intricate connection between your hips and spine. Perfect for unwinding stiffness and cultivating a sense of balance and ease.

20 minAll levelsEquipment: mat
60

Warm-up

  • Supine Knee-to-Chest Gentle Rock

    60 seconds

    Hug one knee in, gently rocking side to side, then switch.

    Illustration of Supine Knee-to-Chest Gentle Rock

  • Thread the Needle

    45 seconds

    Reach your arm through the gap, gently opening your upper back.

    Illustration of Thread the Needle

Main session

Supported Spine & Hips

2 rounds

  • Happy Baby Pose

    60 seconds

    Gently draw your knees towards your armpits, keeping your tailbone heavy.

    Illustration of Happy Baby Pose

  • Book Openers (Side-lying)

    6 per side

    Slowly open your top arm like a book, feeling the rotation in your mid-back.

    0 / 6
    Illustration of Book Openers (Side-lying)

  • Butterfly Pose Variation (Supine)

    60 seconds

    Allow your knees to fall open, soles of your feet together, relaxing your inner thighs.

    Illustration of Butterfly Pose Variation (Supine)

Subtle Pelvic Movement

1 round

  • Standing Pelvic Circles

    45 seconds

    Initiate small, soft circles from your pelvis, letting your torso follow.

    Illustration of Standing Pelvic Circles

Cool-down

  • Reclined Cobbler's Pose

    120 seconds

    Melt into the mat, surrendering to gravity and allowing your breath to deepen.

    Illustration of Reclined Cobbler's Pose

  • Constructive Rest with Gentle Head Nods

    60 seconds

    Release any tension in your jaw and neck, feeling grounded and supported.

    Illustration of Constructive Rest with Gentle Head Nods

Tags

hipsspinerestorativeconnectiongentleall levels