Foundation · Floor · about 20 minutes

Hips in motion

Explore bridging and side-lying patterns, with time to change sides and rest.

Mat and optional folded towel for head or knee support. Suggested blocks include setup, short sets, changing sides and rest. The spoken introduction and unhurried cues can make the total longer than 20 minutes. Use the stated short repetitions, then rest.

01 · 2 minute block

Rib breathing →

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.

Short set: 4–6 comfortable breaths, then rest.

Easier option: Sit supported in a chair with both feet down.

02 · 3 minute block

Bent-knee opening →

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.

Short set: 4–6 each side.

Easier option: Open only a small distance.

03 · 4 minute block

Bridge →

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.

Short set: 4–6 repetitions with only a brief pause at the top.

Easier option: Lift only a few centimetres.

04 · 4 minute block

Clam →

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.

Short set: 5–8 each side, with a rest when changing sides.

Easier option: Reduce the opening or add cushioning beneath the side.

05 · 4 minute block

Side-lying leg lift →

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.

Short set: 5–8 each side.

Easier option: Keep the top knee slightly bent, or choose the clam.

06 · 3 minute block

Rib breathing →

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.

Short set: 4–6 comfortable breaths, then rest.

Easier option: Sit supported in a chair with both feet down.

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