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A seated hip and shoulder opener that deeply stretches the outer hips, glutes, and upper arms. It promotes spinal lengthening, relieves tension in the upper back, and calms the nervous system.
Stack knees one over the other, feet by hips.
Reach one arm up, other down, clasp hands behind back.
Sit tall, breathe into hips and shoulders.
Ensure both sitting bones are equally grounded, adjusting hips or using a blanket if needed.
Keep the feet active and close to the hips.
Lengthen through the crown of the head, stacking the spine directly over the pelvis.
Draw the shoulder blades down the back, creating space in the neck.
Keep the knees aligned as much as possible, or use a prop between them.
Deeply stretches the outer hips, glutes, and piriformis.
Opens the shoulders, chest, and upper back.
Lengthens the spine and improves posture.
Calms the mind and nervous system, relieving stress and anxiety.
Promotes emotional release through hip opening.
Use a strap to bridge the gap between your hands if you cannot comfortably clasp them behind your back.
Sit on a folded blanket to elevate the hips, making it easier to stack the knees and maintain a long spine.
Place a block or small cushion between the knees if there's discomfort or a large gap when stacking.
Stand behind the student. Place hands on the outer hips and gently encourage the top knee to settle down, aligning the pelvis.
Avoid pressing directly on the knee joint; communicate about intensity and any sharp pain.
Stand beside the student. Gently guide the hands closer for the bind, or offer a strap if hands don't meet, encouraging external and internal rotation.
Avoid any forceful manipulation; ensure no pain in the shoulder or elbow.
Stack your knees.
Invite the knees to align vertically, allowing for a profound external rotation and release in the hip joints.