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Mobilize Your Hips and Get a Better Squat in 10 Minutes

By October 28, 2015Mobility and Yoga
Reading Time: 2 minutes
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Here at the Whole Life Challenge, yoga is one of our go-to mobility practices. To share its benefits with you, we’ve partnered with MyYogaWorks, as their approach to health and well-being aligns so well with ours. Together, we’ve created a series of follow-along videos for each week of the Challenge.

Tight hips not only sabotage your squat depth, but they can also have a negative impact on your lower back. Conversely, having good mobility in your hips is great for your lower back health and helps you hit PRs when you’re under the bar. But if you’re a runner or you spend a good portion of your day in a seated position, then it’s likely your hips are plotting against you.

In this video, instructor Vytas Baskauskas focuses on our hips with a series of standing poses followed by stretches on the floor. This sequence is intended to work on both your inner and outer hip. Meaning, if you’re tight in the groin or the sides of your butt, you’ll hit both those areas by following this video.

One of my favorite things about the way Vytas teaches is that he’s very aware there are those of us who aren’t quite so “bendy” as his demo student. So don’t worry if you think that’s you – he shows modifications for all the positions.

And while you’re working on your hip mobility, take a moment to breathe. Mobility work is a great time to let both your mind and body slow down. So take a moment to work on loosening the tight spots in your hips – and the tight spots in your thinking, as well. See if you can release a little bit of both with each exhalation during these stretches. By the end of this ten-minute video your body will feel looser and your mind freer.

Note: You won’t need much space to do this sequence. You can probably hide in your office and do it. If you have a yoga block, keep that handy. If not, a pile of books will do just fine.

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YogaWorks
The founders of YogaWorks, Maty Ezraty, Chuck Miller, and Alan Finger, were all serious and highly accomplished yoga practitioners who wanted to share the gifts they learned from their own wise teachers. In 1987, when they opened their first studio on Montana Avenue in Santa Monica, they gathered many styles of yoga under one roof, which attracted the best teachers in Southern California.

As yoga gained popularity in the U.S., the demand for well-trained yoga teachers began to grow. With the help and inspiration of senior teachers Chuck Miller and Lisa Walford, Maty created the world-renowned YogaWorks Teacher Training Program in 1990. Based on direct teachings from Indian yoga masters, this program has formed and guided today’s yoga leaders, including Seane Corn, Shiva Rea, Annie Carpenter, Natasha Rizopolus, Vinnie Marino, Kathryn Budig, and many more.

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