This 20-30 minute training routine is targeted to students who want to work on their hip flexibility to more comfortably sit cross legged on the floor (aka “criss-cross applesauce”), or even take it further and work towards sitting in a full lotus pose.
Drills are offered for a variety of flexibility levels, so whether you’re more of a beginner, or more of a contortionist, you can learn drills to challenge you where you’re at today, AND drills to continue to challenge you as your flexibility progresses!
THIS IS NOT A FOLLOW-ALONG VIDEO like the majority of my other recordings. Instead, this is a written routine that includes detailed how-to videos for each drill, as well as educational content to help you maximize your progress in your hip flexibility training journey.
This PDF includes:
Flexibility training best practices
Anatomical considerations for training the hip rotation required for sitting cross-legged (or in lotus pose)
How to modify the drills to make them easier or harder as your flexibility progresses
How to test to adjust the drills (if needed) to keep knees happy and pain-free!
Suggestions for training frequency
A program of drills with how-to videos explaining proper form, what sensations to look for, what muscles to engage (if needed), and how to modify to adjust the difficulty/intensity for each drill. The “default” routine is meant to fit a 20-minute training session
Additional recommended drills (along with how-to videos) for another 10 minutes of training for students who want to extend their practice to a 30-minute session
A printable all-on-one-page list of drills for quick reference
Heads up: Because each of the how-to videos is filmed as an educational video with comments on form, technique, and modifications - and not as a “follow along with me” style video, the videos will likely take longer to watch than to actually execute the exercise. So plan on your first run-through of this routine to take longer than 20 minutes because you’ll likely be watching the videos in their entirety which will take a bit longer (and then just skimming through them for reminders in the future).
Yoga mat (knee padding is your friend!)
2 yoga blocks
A chair or bench
Some kind of (light resistance) stretchy band that can be made into a small loop (ex. a mini band, or a Theraband you can knot into a smaller band. Long stretchy bands with handles not recommended)
This 20-30 minute training routine is targeted to students who want to work on their hip flexibility to more comfortably sit cross legged on the floor (aka “criss-cross applesauce”), or even take it further and work towards sitting in a full lotus pose.
Drills are offered for a variety of flexibility levels, so whether you’re more of a beginner, or more of a contortionist, you can learn drills to challenge you where you’re at today, AND drills to continue to challenge you as your flexibility progresses!
THIS IS NOT A FOLLOW-ALONG VIDEO like the majority of my other recordings. Instead, this is a written routine that includes detailed how-to videos for each drill, as well as educational content to help you maximize your progress in your hip flexibility training journey.
This PDF includes:
Flexibility training best practices
Anatomical considerations for training the hip rotation required for sitting cross-legged (or in lotus pose)
How to modify the drills to make them easier or harder as your flexibility progresses
How to test to adjust the drills (if needed) to keep knees happy and pain-free!
Suggestions for training frequency
A program of drills with how-to videos explaining proper form, what sensations to look for, what muscles to engage (if needed), and how to modify to adjust the difficulty/intensity for each drill. The “default” routine is meant to fit a 20-minute training session
Additional recommended drills (along with how-to videos) for another 10 minutes of training for students who want to extend their practice to a 30-minute session
A printable all-on-one-page list of drills for quick reference
Heads up: Because each of the how-to videos is filmed as an educational video with comments on form, technique, and modifications - and not as a “follow along with me” style video, the videos will likely take longer to watch than to actually execute the exercise. So plan on your first run-through of this routine to take longer than 20 minutes because you’ll likely be watching the videos in their entirety which will take a bit longer (and then just skimming through them for reminders in the future).
Yoga mat (knee padding is your friend!)
2 yoga blocks
A chair or bench
Some kind of (light resistance) stretchy band that can be made into a small loop (ex. a mini band, or a Theraband you can knot into a smaller band. Long stretchy bands with handles not recommended)
