Unlock Your Hips in 5 Minutes - Do these after a day at the desk!
FEELING STIFF? GETTING OLDER ISN’T THE ISSUE.
Are you crushing deadlines at your desk, but your movement’s taken a hit, your hips feel locked up, your energy is low, and that little voice in your head is telling you “it’s just age'“.
At Younga Yoga, we know consistency (and getting started) beats “natural” flexibility every time. Some of our most ‘limber’ students are in their 60s and 70s - they aren’t ‘special’ - they just show up. Every week.
So if your hips have been feeling a bit stiff - here are 5 hip-mobility go-tos.
Give it a go after a day at the desk - but for BEST results - join us in the studio - that way you’ll get feedback on your alignment, the accountability of being in a class, an epic community AND the motivation for the consistency you’ve probably been missing at home.
YOUR 5-MINUTE HIP RESCUE
Standing Figure-4 Stretch
30 SECS EACH SIDE
TARGETS: Piriformis & glute medius (external hip rotators)
HOW TO:
Stand on your right leg + cross left ankle on top
Sit hips back, keep chest lifted.
Breathe deep—inhale to prepare, exhale to sink.
BEGINNERS: Rest your hands on a wall or chair
Quad/hip flexor stretch
30 SECS EACH SIDE
TARGETS: Quads + Hip flexors
HOW TO:
Balance on one leg, grab opposite ankle.
Scoop your tailbone under—toward the floor
Keep knees aligned, chest lifted
BEGINNERS: Lay on your side and use a strap
Lizard Lunge hip floss
30 SECS EACH SIDE
TARGETS: Hip flexors and out hips + fascia
HOW TO:
From low lunge, hands by front foot.
Turn front toes out, flex toward shin.
Shift onto outer edge of foot and rock hips side-to-side.
BEGINNERS: Use padding under your back knee or omit
90/90 Hip-Rotation DrilL
30 SECS EACH SIDE
TARGETS: Internal & external rotators
HOW TO:
Front shin parallel to top of mat, back shin lines up with the side.
Square hips forward, lift back foot for active internal rotation.
Keep front shin leg grounded.
BEGINNERS: Omit this one or fold forward
Glute-Max Activation Bridge
10X UP + DOWN THEN HOLD
TARGETS: Glute max, hammies hip flexors
HOW TO:
Lie on back, knees bent hip-width.
Press through heels, lift hips + squeeze glutes
Pause at top, lower with control.
BEGINNERS: Hold edge of mat with your hands
WHAT NOW?
Don’t have the motivation to stretch on your own? Let’s do something about it!
When your hips are locked up from too much sitting or ignoring stretching, eventually it’s going to impact your lower back or knees.
Over time - piriformis syndrome, nerve pain, hip and lower back stiffness stiffness, or holding your breath when you get out of bed in the mornings. Not to mention missing out on cool sh*t - like keeping up with your kids or grand-kids, hiking that next trail, catching the perfect wave, or clocking up 20,000 steps on your next trip to Japan.
💪🏽 3 WAYS TO TAKE ACTION
🧘🏽♀️ Join our next 6 Week Beginners Yoga course - the BEST WAY TO START if you are completely new to yoga and want a step by step approach.
🤓 Book a 1:1 exercise physiology session with Russ
💪🏽 Get back on track with a pass or membership
FEELING STUCK? AVOID THESE BEGINNER MISTAKES
Random Casual Classes: Taking random classes without a plan often leads to overwhelm or injury. Would you send your kid to a random guitar lesson with other kids that have already been practising without chatting to the teacher first? Probably not because they would get frustrated and want to give up.
Just Turning Up: Most studios have a ‘drop in’ culture where you attend casually as a one off (which is awesome if you already know what you’re doing or on holidays. But if you’re just turning up ‘to see how you go’ you’re probably setting yourself up for failure. Get in touch first (use the form below) and that way we can learn a bit about your goals and match you with classes that will meet you where you’re at AND have a plan.
Procrastination: Anyone can click on a facebook ad - but will you follow through? At Younga Yoga, we welcome every level—stiff, injured, or new—but real progress demands consistency. Let’s build your momentum together.