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Hip Unlock

Hip Unlock

Phase 3 · Peak — hip mobility & active control. (full active load, longer PNF rounds, long pancake holds.)

12 exercises~16 min
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Warm-up

  • Centering Breath · 60s
  • Yoga Cat-Cow · 55s
  • Hip Circles · 40s

Exercises

  1. 1Downward-Facing Dog (Adho Mukha Svanasana)1 round · 50s hold
  2. 2Low Lunge (Anjaneyasana — knee down)1 round · 50s hold
  3. 3Low Lunge (Anjaneyasana — knee down)1 round · 50s hold
  4. 4Pigeon Pose (Eka Pada Rajakapotasana)1 round · 75s hold
  5. 5Pigeon Pose (Eka Pada Rajakapotasana)1 round · 75s hold
  6. 6Straddle Leg Lift1 round · 8–10 per side
  7. 7Straddle Leg Lift1 round · 8–10 per side
  8. 8Garland Pose (Malasana)1 round · 65s hold
  9. 9Supine Figure-Four (Reclined Pigeon)1 round · 65s hold
  10. 10Supine Figure-Four (Reclined Pigeon)1 round · 65s hold
  11. 11Happy Baby (Ananda Balasana)1 round · 55s hold
  12. 12Child's Pose (Balasana)1 round · 60s hold

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