Two-Minute DIY Practice: Hip Openers

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Even if you're stuck in an office chair you can still practice some great hip openers. I recommend trying this pose a couple of times throughout your workday. It's a great waker-upper and a good way to check in with the state of your body:

1. Start seated near the edge of your chair so that your pelvis can start to tilt just slightly forward.
2. Make sure both feet can press fully and evenly into the ground.
3. Place your right ankle on top of your left leg just above the knee.
4. Breathing in, lengthen your spine by rooting through the sit bones and reaching the crown of your head toward the sky.
5. Breathing out and keeping the spine long and straight, start to lead your belly button forward, folding the torso gently over the legs.
6. You may not fold very far. That's okay. It's important to be nice to your hips - not forceful. 
7. Keep both sit bones rooted with even weight into your chair, and use your breath to melt into this pose for a good minute or so if possible. 
8. With each exhale see if you can let go effort in the bent leg. Less is more here. But if you're feeling super flexy and need a little more intensity you can use your hand to gently press your bent knee downward.
9. Keep breathing. 
10. Rinse and repeat with the other leg.

If you want to use this as an opportunity for meditation, hip openers are great poses in which to close your eyes and let your mind gently focus on the concept of letting go. You may find this helps your muscles as well as your mind start to relax a little more deeply.

As always, take what serves you, leave what doesn't. It's all good.

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