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Hip & spine mobility

Unwind Your Hips & Spine: Flow & Ease

This gentle session invites a deep exploration of your hip and spine mobility through fluid movements. It's perfect for anyone seeking to release tension and find more ease in their body, regardless of current fitness level.

20 minAll levelsEquipment: mat
60

Warm-up

  • Cat-Cow Flow

    120 seconds

    Coordinate your breath with arching and rounding your spine.

    Illustration of Cat-Cow Flow

  • Pelvic Tilts (Supine)

    60 seconds

    Gently rock your pelvis back and forth, pressing your low back slightly into the mat.

    Illustration of Pelvic Tilts (Supine)

Main session

Fluid Movement Circuit

2 rounds

  • 90/90 Hip Swivels

    6 per side

    Keep your chest tall as you swivel your legs from side to side.

    0 / 6
    Illustration of 90/90 Hip Swivels

  • Spinal Waves (Seated)

    60 seconds

    Imagine your spine as a string of pearls, initiating movement from your tailbone.

    Illustration of Spinal Waves (Seated)

  • Bird-Dog

    8 per side

    Reach long through your arm and leg, keeping your core stable and hips level.

    0 / 8
    Illustration of Bird-Dog

Grounding Hips

1 round

  • Figure Four Stretch

    45 seconds

    Gently draw your knee towards your chest, finding a comfortable stretch in your glute.

    Illustration of Figure Four Stretch

Cool-down

  • Child's Pose with Side Stretch

    120 seconds

    Walk your hands to one side, deepening the stretch along your torso.

    Illustration of Child's Pose with Side Stretch

  • Supine Gentle Twist

    60 seconds

    Allow your knees to fall to one side, keeping both shoulders grounded.

    Illustration of Supine Gentle Twist

Tags

hipsspinemobilitygentleall levelsflow