Let pain be your guide. Never force any position. Stop immediately if you feel sharp, shooting, or worsening pain. For vertigo, limited mobility, or if bedridden, work within a comfortable range and use a pillow for support.
The gold standard for hip internal and external rotation. By placing both knees at 90 degree angles, you address both sides of hip mobility simultaneously — particularly effective for anterior pelvic tilt, hip pain, and lower back tightness.
Hip Alignment Program
17 videos
Static BackFree90/90 Hip StretchFree
Pigeon Pose (Hip Opener)
Lateral Hip Opener
Figure Four Stretch
Supine Groin Progressive
Glute Bridge
Single-Leg Glute Bridge
Side Plank
Triangle Pose
Hip Flexor Lunge Stretch
Bird Dog
Dead Bug
Single-Leg Balance (Eyes Open and Closed)
Hip Hinge (Bodyweight Deadhinge)
Split Squat
Child's Pose
15 videos locked
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