Hip
90/90 Hip Switches
Own turning both hips in and out so the low back can stop making up for them.
8 switches
Floor
Why we use it
Both hips need to turn in and out. When they can, the low back does not have to twist to make up for them.
Start here
Sit on the floor. Both knees at 90° — one shin in front, one to the side. Sit tall. Switch sides without using the hands if you can.
How to
- 1Sit on the floor. Both knees bent at 90° — one shin in front, one to the side. Sit tall.
- 2Switch sides without using your hands if you can.
- 3Grow tall through the top of the head as you switch. Do not round the back to get the legs over.
Feel for
The switch happening in the hip sockets. A tall spine. A pause on each side.
Breathing
Take a breath in each 90/90 before you switch.
Do this
- — Grow tall through the top of the head as you switch.
- — Move from the hips, not a collapse of the low back.
- — Pause on each side and take a breath before the next switch.
Common mistakes
- — Rounding to get the legs over.
- — Using the hands to yank the back leg.
Regression · Progression
Easier: Use the hands. Stay longer on each side.
Harder: Add a small hinge over the front shin at each stop.