Our hip and shoulder mobility and stability are coming along nicely; we will continue to focus on some already-familiar movements, and add more complex and challenging ones as the session progresses.

This week we started to address - in somewhat more detail - our ability to extend and rotate in the hip while maintaining the stable torso.

We will revisit this topic next week.

Lying on your belly, observe the front tips of your pelvis and the position of your rib cage on the mat / floor. It helps to notice how the weight falls onto the front of your body. If you are able, try to position your head on your stacked palms forehead down - we want to start from as symmetrical position as it is possible.

1. Hip extension: bend your knees, one at a time, paying attention to whether or not the position of your pelvis and rib cage change in relationship to each other or that mat. What's your stable range of motion - where your torso remains still?

2. External hip rotation + abduction (this is also a great stretch for tightness in the groin): begin to slide your right leg out - away from the left - and up towards your head without bending your right knee. As you advance, see if you are able to rotate your thigh bone so that your right foot is resting on its outside edge. Again, what's the stable ranger of motion here?

Don't worry if either one of these (or both) don't make sense yet - continue to practice your downward facing dog for this week and we will revisit these two movements next Wednesday.

Happy + gorgeous upcoming weekend!