This is such a great simple stretch that can easily be implemented throughout your day. I suggest doing this pose both sides for at least 30-seconds per side. When I do this in my own body, particularly if I have been sitting working on the computer, I not only notice more ease through my hips & back, but also, I get a new spark of energy. Great for a clean afternoon pick-up.
- Go into a forward lunge position
- Knee of the front bent leg should be just above your ankle.
- Check in with your pelvis position. The leg that is bent in front of you, normally that same side of pelvis will want to roll forward. Square your pelvis by bringing that hip back & then the hip of the leg that is lunged behind you forward. Putting your hands on your hips will help you in being sure that your hips are square.
- Tuck your pelvis under you. Do this by bringing your tail bone under your body, a posterior tilt to your pelvis. If you slightly start to bring your pubic bone towards your sternum, this will also have the same affect. Doing this allows your low spine to be supported & lengthen as opposed to being compressed & pulled forward. It also increases the intensity of the stretch.
- Push out through your back heel, reaching out through that leg. At the same time, you are reaching forward through the bent leg. This is creating opposing direction of force which will increase the stretch as well as overall support.
- Lift up the arm of the same side that’s leg is lunged behind you. From here, bend your torso over the opposite side, being sure to keep your core engaged & not splaying out through your ribcage.
Comment below with any questions or to share what you noticed in your own body. Cheers to happy hips!