Hips in motion

Welcome to Hips in motion. This is an editorial practice draft awaiting qualified Pilates review. Mat and optional folded towel for head or knee support. Choose only comfortable movements and transfers. Stop for pain, dizziness or feeling unwell. These suggested blocks include short sets and generous rest, not continuous exercise. Keep breathing naturally. The session moves on automatically. Pause whenever you need more time. Keep the page open and the screen unlocked.

Movement 1. Rib breathing. Take time to find this supported starting position. Lie with knees bent, feet resting on the mat and the head comfortably supported. Rest hands around the lower ribs. Notice the support beneath you. Allow the lower ribs to widen gently as you breathe in. Let the breath leave without squeezing hard or flattening the back. Breath. Breathe comfortably in and out. Avoid trying to fill the lungs to their maximum. Head and eyes. Look comfortably upward; support the head if the chin tips back. Short set. 4 to 6 comfortable breaths, then rest. Another option. Sit supported in a chair with both feet down. Pause if breathing makes you light-headed; return to your normal breath. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Movement 2. Bent-knee opening. Finish your short set, rest, then prepare for the next movement in the same position. Lie with feet down and knees bent. Keep a comfortable space between your feet. Let one knee move a little outward as the foot rolls gently on its outer edge. Keep the opposite side of the pelvis settled. Return the knee to the starting position and alternate sides. Breath. Exhale to open; inhale to return, or use another comfortable rhythm. Head and eyes. Head resting, eyes upward. Short set. 4 to 6 each side. Another option. Open only a small distance. Stay within any hip-replacement movement restrictions given by your clinician. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Around 1:30 into the block, after earlier guidance:

If you have finished the first side, rest, then practise the other side with the same small range. If you have already completed both sides, rest for the remaining time.

Movement 3. Bridge. Finish your short set, rest, then prepare for the next movement in the same position. Lie with knees bent, feet parallel and arms resting alongside you. Press through both feet and lift the pelvis to a modest height. Keep the knees comfortably aligned with the feet and weight off the neck. Lower with control and pause before repeating. Breath. Exhale to lift; breathe normally if pausing; inhale to lower. Head and eyes. Eyes upward; do not turn the head while lifted. Short set. 4 to 6 repetitions with only a brief pause at the top. Another option. Lift only a few centimetres. Lower and rest if the hamstrings cramp. Avoid loading the neck. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Movement 4. Clam. Lower any lifted limb, rest, and turn gently onto one side. Support your head before beginning. Take extra time with the pause button. Lie on one side with knees comfortably bent, heels together and the head supported on a cushion or arm. Stack the pelvis without rolling backward. Lift the upper knee a small distance while the feet remain together. Lower slowly; finish the set before changing sides. Breath. Exhale to open; inhale to close. Head and eyes. Keep the neck in line with the trunk and look straight ahead. Short set. 5 to 8 each side, with a rest when changing sides. Another option. Reduce the opening or add cushioning beneath the side. Use a comfortable hip angle; respect clinical restrictions after hip surgery. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Around 2:00 into the block, after earlier guidance:

If you have finished the first side, rest, then practise the other side with the same small range. If you have already completed both sides, rest for the remaining time.

Movement 5. Side-lying leg lift. Finish your short set, rest, then prepare for the next movement in the same position. Lie on your side with the lower knee bent for balance, upper leg long and head supported. Lengthen the top leg away without lifting the waist excessively. Raise the leg a short distance with the kneecap mostly facing forward. Lower slowly and repeat before switching sides. Breath. Exhale to lift; inhale to lower. Head and eyes. Look straight ahead with the neck supported. Short set. 5 to 8 each side. Another option. Keep the top knee slightly bent, or choose the clam. Reduce range for side-hip discomfort and avoid lying directly on a painful hip. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Around 2:00 into the block, after earlier guidance:

If you have finished the first side, rest, then practise the other side with the same small range. If you have already completed both sides, rest for the remaining time.

Movement 6. Rib breathing. Pause and come to the mat using a comfortable route. If coming from another lying position, turn slowly through your side. Support your head and feet before continuing. Lie with knees bent, feet resting on the mat and the head comfortably supported. Rest hands around the lower ribs. Notice the support beneath you. Allow the lower ribs to widen gently as you breathe in. Let the breath leave without squeezing hard or flattening the back. Breath. Breathe comfortably in and out. Avoid trying to fill the lungs to their maximum. Head and eyes. Look comfortably upward; support the head if the chin tips back. Short set. 4 to 6 comfortable breaths, then rest. Another option. Sit supported in a chair with both feet down. Pause if breathing makes you light-headed; return to your normal breath. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Your practice is complete. Rest comfortably and let your breathing settle. Use your familiar supported route to change position slowly when ready. You may record your practice in My Ananda, make a note or simply finish here.