Wake Up Stiff Hips In 10 Minutes

Wake up your hips and gently ease into the day with this 10-minute morning movement practice.

If your hips feel stiff when you wake up, this short session will help you open, mobilize, and reconnect with your body before the day begins. Through slow, accessible movements, you’ll sweep away stiffness, increase circulation, and create space in the hips and lower back.

Transcript

Hi, My name is Shauna. This is the PAWS Studio. This is our little friend Luna and today is a morning hip wake up. Ten minutes. Go ahead and stand up. You do not even need to get out of your pajamas. I would make sure that you are close to a chair or maybe you have some blocks or something, A couple of books nearby. Let's start by warming up. Just side to side. So when we warm up our bodies in the morning, For me, My hips feel very creaky. So let's start nice and easy, Moving through the body. Two more. Feet shoulder-width apart and twist side to side to side. Notice how I'm moving my knee here. Side to side. So my one knee bends, Other knee bends. So we're really getting warm through the hips. Two more. Two. Last one. Back to center. Excellent. Take a deep breath in. Exhale, Bend through the knees down towards the floor. Three of these. Inhale, Tall. Two more. And come up to center. Shake it out. Let's do a little bit of a squat, Not too far down. We are warming up through the glutes, Through the quads, Activating through the core. Let's do four. Last one. All right, Shake it out. So you are going to grab either your blocks or use your chair. Feet are shoulder-width apart, One leg crossing in front of the other. I'm going to use blocks, Putting them down in front. Inhale, Tall. Exhale. We are holding here. Holding here. Three breaths in and out. You can shake your head from side to side, Forward and back, Side to side. And release, Rolling up through the spine. Change the cross in your legs. Inhale, Tall. Exhale. Notice with curiosity how this side of your body feels compared to the other. Three more breaths in and out. Pull up. You can put your blocks off to the side. I'd like you to grab a chair or something else to put your leg up on. And I'm going to start with my left leg. And we're using the chair to really get into our hips to this morning. So bending through, Opening up, Extending. Last one. And then I'd like you to hold back, Lift up your leg. Both hips are pointed in the same direction. Opening up and warming up through the hamstrings. Maybe you want to give your legs a little bit of TLC. Deep breath in. Exhale, Bend through the knee and hold here. Deep breath in and release. Now take both of your hips forward and we're coming into side to side. Now all we're doing is we're lubricating the joints. We are moving through the hips. Last one. Switching sides. Other leg up. Adding an arm. Lift and hold back. And then both hips facing forward, Back and back to center. Take a deep breath in. Notice how you feel. Deep breath in. Exhale. We're coming back to our blocks. We're going to see how the hips feel second time through. One foot over the other. Blocks come down. Inhale, Lift. Exhale, Fold. Three breaths in and out. Notice do your hips feel a little bit more open? Now a little bit of a change this time. Bring your blocks to one side. Oh yeah, That is a good stretch. Blocks back to center and blocks the other side. Bend through the knees and come up. Shake it out. Other leg in front of the first. Coming down. Deep breath in. Raise yourself tall. Exhale, Fold. Allow your head to hang heavy. Again, We're noticing how does this side of your body feel compared to the first. Coming to the side. We are always listening to our bodies, Doing what is right for us. Back to center. Other side. Now bend through your knees. Come all the way down. I'm going to leave you this morning in Child's Pose. Stay here for as long as you'd like. Your knees are nice and wide, Opening up. Arms can be forward, Maybe arms coming into a bent elbow. Whatever feels best for you. As we end our practice, Maybe sending an affirmation to yourself. What do you want to create today? For me, I'm wanting consistency. That is going to be my affirmation. Take five breaths in and out here, Thinking about what you want to create with your day today. Stay in Child's Pose as long as you'd like. Thank you for warming up with me today and I will see you in the next video. This is Shawna. Thanks for practicing.