this weeks class

Why its good for you

  • Opens the hip flexors on the back leg

  • Helps improve stride length for walking and running

  • Reduces stiffness from long periods of sitting

  • Encourages stability through the pelvis

  • A strong front-line stretch while staying upright

When to use it

  • During warm ups to open the front of the hips

  • After sitting for long stretches

  • To ease tightness from running or sport

  • As a break in the workday to open the front of the body

  • Any time the hips feel stiff or heavy

How long to hold

Aim for around four minutes on each side. Stay longer if it feels doable and come out sooner if the stretch becomes sharp or pinchy.

What to focus on

Once you settle in, let the stretch land through the front of the back hip rather than dropping your weight too far forward. Keep the front knee comfortable by adjusting the angle or shortening the stance. The torso can stay upright if the lower back feels sensitive or lower toward the thigh if you want more intensity. Use blocks under the hands if you want more space. Pay attention to the hip flexors, outer hips, and lower back and adjust the stance or angle of the pelvis if anything becomes sharp or compressed.

How to come out and rebound

Press into your hands, bring the hips back, and step the front foot in. Flow through a cat cow or take a half split to ease the hips before switching sides.