Pancake Deload Hips

Warm-up

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

Exercises

1. 1Low Lunge (Anjaneyasana — knee down)1 round · 45s hold
2. 2Low Lunge (Anjaneyasana — knee down)1 round · 45s hold
3. 3Pigeon Pose (Eka Pada Rajakapotasana)1 round · 60s hold
4. 4Pigeon Pose (Eka Pada Rajakapotasana)1 round · 60s hold
5. 5Supine Figure-Four (Reclined Pigeon)1 round · 50s hold
6. 6Supine Figure-Four (Reclined Pigeon)1 round · 50s hold
7. 7Happy Baby (Ananda Balasana)1 round · 55s hold
8. 8Butterfly (Baddha Konasana)1 round · 60s hold
9. 9Seated Straddle Prep (Upavistha Konasana)1 round · 65s hold
10. 10Child's Pose (Balasana)1 round · 60s hold