Day 10 · Rise, Strengthen & Lengthen
Hip Freedom
Today’s session: 5 moves
Hip Circles on All Fours
8 circles each direction, each legOn all fours, lift your right knee to hip height. Draw slow circles with your knee, as if stirring a pot of honey. Keep your hips level and your core engaged. Reverse direction. Then switch legs. The movement comes from your hip socket, not your lower back.
Single Leg Circles
8 each direction, each legLie on your back, one leg extended to the ceiling, other leg bent with foot on the floor. Circle the top leg across your body, down, out, and back up. Keep the circles medium-sized and controlled. Your pelvis stays anchored. Exhale as the leg crosses your midline.
Side-Lying Leg Lifts
12 each sideLie on your side, body in a straight line, bottom arm extended under your head. Exhale and lift your top leg to hip height, foot flexed. Hold for 2 seconds. Lower with control on inhale. Keep your hips stacked; do not roll backward. Feel the work in the side of your hip and outer thigh.
Pigeon Stretch Prep
Hold 45 sec each sideFrom all fours, bring your right knee forward behind your right wrist. Extend your left leg behind you. Lower your hips toward the floor. If this is too deep, place a cushion under your right hip. Breathe into the stretch. Your hips store emotion and tension. Let this be a release.
Butterfly Breathing
1 minSit tall with soles of your feet together, knees dropping open. Hold your ankles gently. Close your eyes and breathe deeply. With each exhale, allow your knees to drop a little heavier. There is no forcing here. Just softening.
Pink Pilates Tip
I give my hips permission to release what they have been holding.