Hip Circles

Equipment:

Mat

Prop:

None

Difficulty (1-5):

3

Repetitions:

3-5 (sets)

Main Body Position:

Sitting

Spine Position:

Extension, Twisting

Part of Series?

No

Start Position 🏁

  • Sit
  • Arms back, palms on mat, almost mat width apart
  • Arms straight, fingers pointing away from body
  • Push hands into mat to lift sternum
  • Legs and feet together
  • Point feet
  • Draw thighs into stomach, knees as straight as possible
  • Thighs perpendicular to floor

Cues 💡

  • Push legs and feet into one another
  • Lift one hip up to take legs to opposite side
  • Spine twists
  • Draw semicircle with foot over to other side and back to start position
  • Switch direction
  • Keep weight distribution even between hands
  • Watch tendency for legs and feet to slide back and forth on one another. Imagine they are crazy glued together for duration of exercise.
  • Watch tendency for sternum to lower. Keep pushing hands into mat to continuously lift sternum.

Breathing 🫁

  • Inhale (nose) for first half of semicircle
  • Exhale (mouth) for second half of semicircle

Modifications 🔧

  • Bend elbows
  • Forearms on mat, elbows bent at 90 degrees, fingers point forward
  • Bend knees a little