Hip Openers

A pair of positions that open the hips from different angles — the 90/90 for rotation, the couch stretch for the hip flexors.

Setup

For 90/90: sit with both knees bent to 90 degrees, one leg in front and one to the side. For the couch stretch: kneel with your back leg propped up behind you against a wall or couch.

How to do it

1. In the 90/90 position, sit tall and lean gently forward over the front leg.
2. Hold, breathing steadily, then switch the legs to face the other direction.
3. In the couch stretch, keep your torso upright and gently press the hips forward.
4. Hold, then switch sides.

Coach's notes

Move into each position slowly and back off if you feel pinching rather than stretching.

Pairs well with