November 4th - Lower Body Mobility

- Slowly sway your hips left in a circle while keeping the feet planted.
- Start small and as you ease into the movement, create bigger circles with the hips.
- 30 seconds.

- Slowly sway your hips right in a circle while keeping the feet planted.
- Start small and as you ease into the movement, create bigger circles with the hips.
- 30 seconds.

- While on your hands and knees, lift left leg off the floor.
- While keeping the knee bent, draw big wide circles.
- Keep the hips and shoulders parallel to the ground while in motion.
- 30 seconds.

- While on your hands and knees, lift right leg off the floor.
- While keeping the knee bent, draw big wide circles.
- Keep the hips and shoulders parallel to the ground while in motion.
- 30 seconds.

- Extend left leg out to the side. Keep your extended foot flat with the pinky toe anchored down to the floor.
- Sit back into right heel.
- For a deeper stretch, shift your weight back and forth from heels to hands.
- 30 seconds.

- Extend right leg out to the side. Keep your extended foot flat with the pinky toe anchored down to the floor.
- Sit back into left heel.
- For a deeper stretch, shift your weight back and forth from heels to hands.
- 30 seconds.

- Start from plank and move into downward dog pose.
- Bend alternating knees forward.
- 1 minute.

- Lift legs towards chest and clasp inner feet with hands.
- Gently sway left and right.
- 1 minute.

- Slowly sway your hips left in a circle while keeping the feet planted.
- Start small and as you ease into the movement, create bigger circles with the hips.
- 30 seconds.

- Slowly sway your hips right in a circle while keeping the feet planted.
- Start small and as you ease into the movement, create bigger circles with the hips.
- 30 seconds.

- While on your hands and knees, lift left leg off the floor.
- While keeping the knee bent, draw big wide circles.
- Keep the hips and shoulders parallel to the ground while in motion.
- 30 seconds.

- While on your hands and knees, lift right leg off the floor.
- While keeping the knee bent, draw big wide circles.
- Keep the hips and shoulders parallel to the ground while in motion.
- 30 seconds.

- Extend left leg out to the side. Keep your extended foot flat with the pinky toe anchored down to the floor.
- Sit back into right heel.
- For a deeper stretch, shift your weight back and forth from heels to hands.
- 30 seconds.

- Extend right leg out to the side. Keep your extended foot flat with the pinky toe anchored down to the floor.
- Sit back into left heel.
- For a deeper stretch, shift your weight back and forth from heels to hands.
- 30 seconds.

- Start from plank and move into downward dog pose.
- Bend alternating knees forward.
- 1 minute.

- Lift legs towards chest and clasp inner feet with hands.
- Gently sway left and right.
- 1 minute.

- Slowly sway your hips left in a circle while keeping the feet planted.
- Start small and as you ease into the movement, create bigger circles with the hips.
- 30 seconds.

- Slowly sway your hips right in a circle while keeping the feet planted.
- Start small and as you ease into the movement, create bigger circles with the hips.
- 30 seconds.

- While on your hands and knees, lift left leg off the floor.
- While keeping the knee bent, draw big wide circles.
- Keep the hips and shoulders parallel to the ground while in motion.
- 30 seconds.

- While on your hands and knees, lift right leg off the floor.
- While keeping the knee bent, draw big wide circles.
- Keep the hips and shoulders parallel to the ground while in motion.
- 30 seconds.

- Extend left leg out to the side. Keep your extended foot flat with the pinky toe anchored down to the floor.
- Sit back into right heel.
- For a deeper stretch, shift your weight back and forth from heels to hands.
- 30 seconds.

- Extend right leg out to the side. Keep your extended foot flat with the pinky toe anchored down to the floor.
- Sit back into left heel.
- For a deeper stretch, shift your weight back and forth from heels to hands.
- 30 seconds.

- Start from plank and move into downward dog pose.
- Bend alternating knees forward.
- 1 minute.