Lower Body Mobility

Half-Kneeling Hip + Thigh Stretch

Align your kneeling knee under your hip.

Align your front knee over your ankle.

DO NOT backbend in this shape!

Tuck your tailbone and drop your rib cage. Pull your breastbone in. Press your pubic bone forward.

Breathe easily.

Hold for 1 - 2 minutes per side.

I am using a chair here, but you can also do this stretch using a bench, the back of a couch or the wall.

Half-Kneeling Play

1) Align yourself by dropping into the hip of your front leg (the tendency is to hike this side of your pelvis up). Then, without hiking your hip up again, bring your public bone forward.

2) Shift forward and backward by driving entirely with your back foot and knee. Can feel how pushing your back foot into the floor moves your body forward? And how energetically dragging your back foot forward moves your body backwards?

3) Now shift forward and backward by driving with your front foot. Notice your body move forward as you energetically drag your front foot toward you and backward as you push your front foot into the floor.

4) Engage the butt of your back leg as strongly as you can. Can you feel a stretch in your hip and thigh? Hold this strong contraction for 30 seconds while breathing easily. Repeat this engagement/stretch for a total of 3 rounds.

90-90-90 Sit & Swivel


Set up with three 90 degree angles: One in your front knee, one between your two thighs, and one in your back knee.

Rotate your pelvis forward. This will rotate the hip bone of your back leg forward and help you to get your front knee to the floor.

Sit up as tall as possible and breathe easily here for 1 - 2 minutes on each side.

Lean your body forward by pressing into your back leg and continuing to bring your pelvis forward. Lean more over your shin than your thigh. Breathe easily here for 1 - 2 minutes on each side.

Can you swivel from side to side? Use your hands as you need, eventually working with no hands.

Take another look at this move: