Hip Mobility Flow From Squat to Lizard

Description

From Mountain Pose, step your feet slightly wider than hip-width apart, with your toes pointing in whatever direction is comfortable for you. Bend your knees and gradually lower into a "Malasana squat," letting your pelvis sink between your feet, then sit up tall and place your hands in front of your chest to support the opening of your hips. From this position, rest one hand on the floor, then open your thorax and gradually reach your other arm toward the ceiling, keeping your spine long, with your heels raised if needed, depending on your mobility. Return to "Malasana," then bring one foot back to come into Lizard Pose, with your front foot firmly planted, your knee tracking in the direction of your toes, and your back leg engaged or resting on the floor, depending on your level, letting your pelvis gradually sink and open. Hold for a few breaths before coming back up or continuing on the other side, aiming for smoothness, control, and hip opening.

Settings

Equipment

No Equipment

Positions

CrouchingStand UpHalf-Kneeling Position

Muscle groups

Hip flexorsHip extensorsKnee flexorsKnee extensorsThoracic rotators

Difficulty

Moderate

Movement

FlexionExtensionRotations

Contraction mode

Concentric