The sequence
- Easy Seat · 60 seconds. Sit tall on a blanket. Cross the shins. Switch the cross halfway through if you like.
- Bound Angle Pose · 70 seconds. Soles of the feet together. Sit up on a support. Let the knees fall only as far as they fall.
- Low Lunge · 50 seconds. Right foot forward, back knee down. Shift the hips forward a little. Stay out of a sharp pinch in the front hip.
- Low Lunge · 50 seconds. Left foot forward. Hands on blocks if the floor is far.
- Garland Pose · 40 seconds. A squat with the heels on a blanket if they lift. Elbows inside the knees, spine long. Skip this and stay in the lunge if the knees dislike it.
- Wide-Legged Forward Fold · 50 seconds. Feet wide, toes slightly in. Fold with bent knees and a long front body.
- Happy Baby · 50 seconds. On your back. Hold behind the thighs if the feet feel far.
- Reclining Hand-to-Toe · 50 seconds. Right leg up, strap or hands behind the thigh. The other knee can stay bent.
- Reclining Hand-to-Toe · 50 seconds. Left leg up. Keep the shoulders on the floor.
- Supine Twist · 45 seconds. Right knee across.
- Supine Twist · 45 seconds. Left knee across.
- Child’s Pose · 50 seconds. A folded rest.
- Corpse Pose · 110 seconds. Legs long, or a blanket under the knees.
If you are pregnant, injured, or dealing with back pain, consult a doctor before you follow this page. Stop for sharp pain, numbness, dizziness, or chest pain. This is movement education, not a diagnosis or a treatment. Read the medical disclaimer.
Day 4 · Hips and legs is a 12-minute practice written from the pose pages on this site. Bound Angle, a low lunge, a wide fold, and a strap stretch on your back. None of these need to look deep. The player above is a timer and a list of cues. It is not a video class, and it is not next to an advertisement. Use the written sequence under the player if you would rather read than watch a clock.
The opening cues include: Sit tall on a blanket. Cross the shins. Switch the cross halfway through if you like; Soles of the feet together. Sit up on a support. Let the knees fall only as far as they fall; Right foot forward, back knee down. Shift the hips forward a little. Stay out of a sharp pinch in the front hip. Follow the seconds as a suggestion. If a pose says to stay and your knee or your breath disagrees, come out early. Pausing the timer is part of using it correctly. You do not earn the practice by finishing a number.
Nothing in this routine is offered as a treatment. A short practice may help an ordinary stiff day, a loud afternoon, or the few minutes before sleep, depending on which routine you opened. It does not cure back pain, insomnia, anxiety, or an injury. If you are pregnant, hurt, or unsure whether a shape is appropriate, consult a doctor first. Stop for sharp pain, numbness, chest pain, or dizziness.
Read the pose page linked from any line you have not tried. The safety note there is more specific than this overview. Then come back and do the shorter version if the full 12 minutes is more than you wanted. A shorter honest practice is the one worth repeating.
Day 4 · Hips and legs stays inside this site’s pose library. The minutes on the page are a ceiling, not a target you have to hit. Come out of a shape early, use the modification on the pose page, and leave the last cue for another day if you want. The practice counts when it is calm enough to repeat, including a practice you cut in half.