The hips are a gateway — not just to movement, but to memory, emotion, and energy. In many spiritual and somatic traditions, this part of the body is where we store what hasn’t yet been processed: old grief, anger, fear, even joy we weren’t ready to feel. Over time, this energetic holding pattern can dull our vitality and restrict our freedom — both physically and emotionally.
The lotus flower grows through the mud — its beauty arising from the depths it has journeyed through. Padmasana, or Lotus Pose, mirrors this process. It requires the hips to open in all directions, a full blooming that can only happen when we soften and surrender. To sit in lotus is not just a physical achievement, but a symbolic one — the body reflects the spirit’s unfolding. Each layer of release in the hips is like another petal opening, a quiet return to the self beneath the armour.
Explore these videos and discover a practice that invites you to release and open yourself to new possibilities.
⚡️ DAY 1: MOBILITY + CONTROL (FRC-Inspired)
- Hip CARs (Controlled Articular Rotations)
A foundational movement to improve joint health and mobility.
Watch Video - 90/90 Hip Stretch with Isometric Activation
Targets deep hip muscles and enhances neuromuscular control.
Watch Video - Standing Hip Flexion with Resistance Band
Strengthens hip flexors and improves active range of motion.
Watch Video - Wall-Assisted Squat with Pulse Holds
Engages glutes and quads while promoting hip stability.
Watch Video - Dynamic Pigeon Stretch
Combines flexibility and strength to open the hips.
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🕉 DAY 2: DEEP STRETCH + PRANAYAMA
- Supta Baddha Konasana (Reclined Bound Angle Pose)
A restorative pose that gently opens the hips and groin.
Watch Video - Half Saddle Pose
Stretches the quadriceps and hip flexors, targeting the front of the hips.
Watch Video - Dragon Pose (Yin Yoga)
Deeply opens the hip flexors and groin, enhancing flexibility.
Watch Video - Nadi Shodhana Pranayama (Alternate Nostril Breathing)
Balances the nervous system and supports deep relaxation.
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🌀 DAY 3: FUNCTIONAL FLOW
- Lizard to Squat to Twist Flow
Enhances hip mobility through dynamic transitions.
Watch Video - Cossack Squats
Improves lateral hip mobility and strength.
Watch Video - Bear Crawl and Ape Walk
Engages multiple muscle groups, promoting functional movement.
Watch Video - Hip Yoga Flow
Effective techniques to improve hip mobility and flexibility.
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Middle Split Stretching Routine
Hack the inbuilt security mechanism that prevents flexibility.
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- Dynamic Frog Stretch
Targets the inner thighs and groin, enhancing flexibility.
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🌙 DAY 4: RELEASE + YIN
- Piriformis Muscle Self-Release with Massage Ball
Alleviates tension in the glutes and piriformis muscle.
Watch Video - Iliacus/Psoas Release (Supine Ball Technique)
Targets deep hip flexors to release stored tension.
Watch Video - Butterfly Fold (Yin Style)
Gently opens the hips and stretches the inner thighs.
Watch Video - Sleeping Swan (Yin Pigeon Pose)
Provides a deep stretch for the hips and glutes.
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🏹 DAY 5: POWER ASANA DAY
- Warrior II Flow with Long Holds
Builds strength and stability in the hips and legs.
Watch Video - Skandasana to Standing Splits Transition
Enhances balance and hip flexibility through dynamic movement.
Watch Video - Eka Pada Rajakapotasana (King Pigeon Prep)
Deepens hip opening and prepares for advanced backbends.
Watch Video - Utkata Konasana (Goddess Pose) Pulses
Strengthens the lower body and opens the hips.
Watch Video - Bridge Pose with Block Between Knees
Engages the glutes and inner thighs, promoting hip stability.
Watch Video - Hanumanasana (Full Splits)
Advanced pose that stretches the hamstrings and hip flexors.
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💃 DAY 6: SOMATIC + PLAY
- Sufi Grinding, Hip Rolls, and Spine Waves
Explores fluid movements
🌀 Sufi Grinding
Sufi Grinding involves rhythmic, circular movements of the torso, promoting spinal flexibility and emotional release.Brett Larkin Yoga+1TikTok+1
- Carolyn Cowan – The Power of Sufi Grind
A gentle introduction focusing on breath and spinal fluidity.
Watch on YouTube - Brett Larkin – Mastering the Sufi Grind
Detailed breakdown of technique and benefits, integrating somatic awareness.
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🧘♀️ Hip Rolls
Hip Rolls help in releasing tension and increasing mobility in the hip region.
- Mindful Mobility: Somatic Exercises for Hips & Legs
A session exploring gentle movements to rejuvenate your hips and legs.
Watch on YouTubeYouTube
🌊 Spine Waves
Spine Waves are undulating movements that enhance spinal flexibility and nervous system regulation.
Somatic Full Practice #7: Freeing the Spine
A comprehensive session focusing on releasing the spine through somatic practices.
Watch on YouTube
Basic Spinal Wave
A foundational practice to develop and improve spinal mobility.
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These pages may be of further interest