Hip Opener Flow

Sit in a 90/90 shape and rotate both knees side to side with control.

Keep your hands behind you if needed. Move slowly and let the hips lead the switch.

Fold over the front shin from a 90/90 position while keeping the spine long.

Hinge forward only until you find a clear hip stretch. Keep the front ankle comfortable.

Widen the knees, support yourself on forearms, and shift hips back gently.

Use padding under the knees. Keep the stretch steady and reduce the width if your hips feel guarded.

Extend one leg to the side and rock hips back until the inner thigh stretches.

Keep the extended foot grounded. Move slowly backward and forward, stopping before the stretch becomes sharp.

Step into a wide lunge with both hands inside the front foot.

Lower to blocks or forearms if comfortable. Keep the back knee supported and the front foot grounded.

Sink into a comfortable squat and use elbows or a block for support.

Keep heels grounded if possible. Sit tall through the chest and use support so the breath stays easy.

Sit in a shin box position and lift the hips slightly, then lower with control.

Press through the knees and shins as you rise. Keep the movement small and smooth.