Keeping your hips [1] flexible helps prevent injury, and here's a great hip stretch you can do with a partner. It's similar to the Seated Straddle Lounge [2], but for this one, the person on the bottom is in Butterfly [3] pose with her feet together and her knees out wide.
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Music: "Shiva Shambho" by Namaste
To see a detailed description of how to do this hip-opening partner pose .
- Partner #1 sits on the ground, bends her knees, and places the soles of her feet together in Butterfly [5].
- Partner #2 gently sits down on Partner #1's sacrum at the base of her spine (aka back of pelvis), and begins to lie down on Partner #1's back. Partner #2 should move slowly because this is a really intense stretch for Partner #2's hips. If it feels comfortable, Partner #2 can extend her arms overhead and straighten her legs.
- Both partners talk to each other, making small adjustments if necessary.
- When either partner is ready to get out of the pose, Partner #2 lifts her torso and stands up.
- Then each partner switches roles.
Fit's Tip: If Partner #1 has tight hips and cannot fold forward, then Partner #2 can squat behind Partner #1, facing her back. Then instead of using her entire body to add weight (as in the video), Partner #2 can place both her hands on Partner #1's thighs, gently pushing downward. She can also lean her chest into Partner #1's back to encourage Partner #1's torso to lean forward slightly.