Foundational

Hip & Lower Back Openers

Slow openers for the hips and lower back — where tension likes to live.

15 min Beginner friendly

Illustrated key posture · demonstration video coming soon

Steps

1
Lie on your back, knees bent, feet flat — take three settling breaths
2
As you exhale, drop both knees gently to the right; inhale back to center
3
Exhale, drop knees to the left — repeat five slow rounds each side
4
Draw the right knee to the chest on an exhale; hold for five breaths
5
Switch sides; hold for five breaths
6
Move into figure-four: right ankle on left thigh; inhale to lengthen; exhale to soften
7
Switch sides; finish resting on the back with knees bent for one long minute