Phase 2 · Strength and Control

Part of the 8 Week Yoga Program for Hip Mobility, Strength and Control

Fifteen Minutes to Keep Your Hips Working

The standing practice for the second half, and for afterwards

Five standing poses and three on the floor. This is the short version of the second phase and the practice most worth keeping once the eight weeks are done. A hinge, a squat, a balance, a lunge and the back of the hip, in fifteen minutes. It asks for effort, which is what separates it from the ten minute floor practice.

15 min · Level 1

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Wann hilfreich

A third day in weeks five to eight, and afterwards once or twice a week for as long as you want the hips to stay where you got them. Fifteen minutes, standing, a wall within reach.

Physical effect

One pass through each pattern the program built: the hinge, the squat, single leg balance, the lunge and active hip extension.

Function

Short enough to survive a normal week, which is the only property a keeping practice really needs.

Mental effect

Having a fifteen minute answer is most of why a stiff hip stops shaping your decisions.

Fifteen minutes standing

Everything the eight weeks built, in the shortest form that still works.

Tadasana

30 sec

Berghaltung

Feet hip width, five slow breaths, weight even across both feet.

Thirty seconds to check whether you have started favouring one side again. It creeps back.

Mehr über Tadasana erfahren

Virabhadrasana II

45 sec per side

Krieger 2

Front knee over the ankle, hips opening to the side.

Warrior II keeps the hip working out to the side under load, which nothing in a normal day provides.

Mehr über Virabhadrasana II erfahren

Utkatasana

3 sets of 8 breaths

Stuhl

Hips back, weight in the heels, chest lifted.

Chair is getting out of a low seat, practised on purpose.

Mehr über Utkatasana erfahren

Malasana

1 min

Squad

Heels supported if needed, sitting on a block if the full squat is not there.

The squat holds the bottom of the range. It is the first thing to go.

Mehr über Malasana erfahren

Vrkasana

45 sec per side

Baum

Foot to the ankle or the calf, wall nearby.

Tree keeps the single leg control. Walking is a series of single leg moments.

Mehr über Vrkasana erfahren

Anjaneyasana

45 sec per side

Hoher Ausfallschritt

Back heel lifted, hips square, chest tall.

The low lunge is the answer to sitting, and it is the most demanding pose here, so it comes last.

Mehr über Anjaneyasana erfahren

Shalabhasana

2 sets of 6 breaths

Heuschrecke

On your front, chest and legs lifting a small amount.

Locust keeps active hip extension. Losing it is why a stride gets shorter.

Mehr über Shalabhasana erfahren

Setu Bandha Sarvangasana

2 sets of 8 breaths

Schulterbrücke

Lift, hold, lower slowly.

Bridge for the glutes, in the shortest useful dose.

Mehr über Setu Bandha Sarvangasana erfahren

Apanasana

1 min

Knie zur Brust

Knees in, arms loose.

Back to the middle of the range.

Mehr über Apanasana erfahren

Savasana

2 min

Totenstellung

Legs long, palms up.

Two minutes at the end is what separates a practice from a set of exercises.

Mehr über Savasana erfahren

Phase 2 · Weeks 5 to 8

This practice is part of a program

It belongs to Strength and Control, the second phase of the 8 Week Yoga Program for Hip Mobility, Strength and Control. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

Once or twice a week, with no end date. If the hip flares, go back to the ten minute floor practice for a week and then return here. This program has no supervised follow up phase behind it in the research, so treat the maintenance as sensible rather than as something proven.

Der Mensch hinter dieser Sequenz

Manish Rana

Gründer & Autor

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