7 DAYS STIFF HIPS, STIFF LIFE: LOOSEN UP FOR A BETTER YOU

1. Easy Seated Pose (Sukhasana) – 1 minute - Gentle breathwork, seated awareness, and grounding. 2. Seated Forward Bend (Paschimottanasana) – 2 minutes - Hold for 1 minute, release, and repeat. 3. Butterfly Pose (Baddha Konasana) – 2 minutes - Focus on lowering the knees and gentle flapping. 4. Cat-Cow Pose (Marjaryasana-Bitilasana) – 2 minutes - Flow through cat-cow to warm up the spine and hips. 5. Seated Figure-Four Stretch (Seated Pigeon) – 3 minutes - 1.5 minutes per side, focusing on the outer hips and glutes.

1. Tabletop Position (Bharmanasana) to Cat-Cow – 1 minute - Start with a few Cat-Cows to loosen up. 2. Low Lunge (Anjaneyasana) - 2 minutes - Hold for 1 minute on each side to open the hip flexors. 3. Half Split (Ardha Hanumanasana) – 2 minutes - Deep hamstring and hip stretch, 1 minute per side. 4. Lizard Pose (Utthan Pristhasana) – 2 minutes - Explore movement or hold deeper for each side. 5. Wide-Legged Child’s Pose (Balasana) – 3 minutes - Hold for 1 minute, rest, then continue for deeper hip release.

1. Mountain Pose (Tadasana) with Breathing – 1 minute - Ground yourself, set an intention. 2. Warrior II (Virabhadrasana II) – 2 minutes - Hold for 1 minute on each side, focusing on the inner thighs. 3. Extended Side Angle (Utthita Parsvakonasana) – 2 minutes - Stretch the hips, 1 minute per side. 4. Triangle Pose (Trikonasana) – 2 minutes - Open the hips, 1 minute per side. 5. Wide-Legged Forward Fold (Prasarita Padottanasana) – 2 minutes - Deep stretch for hamstrings and hips. 6. Standing Forward Bend (Uttanasana) – 1 minute - Relax the spine and hamstrings.

1. Reclined Bound Angle Pose (Supta Baddha Konasana) – 2 minutes - Use props for support and hold. 2. Reclined Pigeon Pose (Supta Kapotasana) – 3 minutes - 1.5 minutes on each side, focus on outer hip stretch. 3. Happy Baby Pose (Ananda Balasana) – 2 minutes - Gently rock side to side to massage the lower back and open hips. 4. Reclined Twists (Jathara Parivartanasana) – 2 minutes - Focus on releasing tension from the hips and spine. 5. Knees-to-Chest Pose (Apanasana) – 1 minute - Gentle release for the lower back and hips.

1. Mountain Pose (Tadasana) with Breathing – 1 minute - Ground and prepare for balance work. 2. Tree Pose (Vrksasana) – 2 minutes - 1 minute on each side, focusing on hip stability. 3. Eagle Pose (Garudasana) – 2 minutes - Hold for 1 minute on each side to strengthen and stretch the outer hips. 4. Half Moon Pose (Ardha Chandrasana) – 2 minutes - Balance and stretch the outer hips, 1 minute per side. 5. Standing Forward Bend (Uttanasana) – 1 minute - Release any tension from the balance work. 6. Garland Pose (Malasana) – 2 minutes - Hold deep squat for the final hip opener.

1. Tabletop Position (Bharmanasana) – 1 minute - Start with Cat-Cow for gentle movement. 2. Low Lunge (Anjaneyasana) to Pigeon Pose (Eka Pada Rajakapotasana) – 4 minutes - Flow between low lunge and pigeon, hold 2 minutes on each side. 3. Thread the Needle Pose (Parsva Balasana) – 2 minutes - Gentle twist to release tension in the hips and back. 4. Pigeon Pose (Eka Pada Rajakapotasana) – Deeper Hold – 2 minutes - Focus on deeper release, holding pigeon pose longer. 5. Wide-Legged Child’s Pose (Balasana) – 1 minute - Rest in a wide-legged version of child’s pose.

1. Supine Stretch with Knee Circles – 2 minutes - Gently circle the knees to warm up the hips. 2. Supported Bridge Pose (Setu Bandhasana) – 2 minutes - Use a block for support, focus on opening the front of the hips. 3. Reclined Bound Angle Pose (Supta Baddha Konasana) – 2 minutes - Use props, hold longer for deeper relaxation. 4. Reclined Twist (Jathara Parivartanasana) – 2 minutes - Deeply stretch the hips and lower back, 1 minute on each side. 5. Corpse Pose (Savasana) – 2 minutes - Final relaxation to integrate the week’s practice.