Gentle Tight Hip & Inner Thigh Release; 10min Floor Mobility

Feel the tension melt from your hips and inner thighs as you move through this gentle, guided mobility flow.
If you spend long hours sitting, carry stress in your lower body, or simply want to feel more at ease in your body, this practice was made for you. With slow, intentional movement and breathwork woven throughout, you’ll leave feeling open, grounded, and restored.

In this practice, you will release tight inner thighs and groin, gently lengthen the hip flexors, improve hip mobility and range of motion, and calm the nervous system through breath-led movement.

No experience needed. No flexibility required. Just show up as you are.

Transcript

Hi, It's Nhi Lu. Welcome to your lower body mobility series. Today's focus is inner thighs and hip flexors. To start, Lie down on your belly, Bend your right knee and bring your right sole to your left inner thigh. Let your hips soften toward the floor. Stay here and pulse the right knee up. Lower with control. Press into your palms and lift your chest and forearm. Shoulders away from the ears and if you want to make it harder you can bring your hands closer to your hips. Now bring your right knee to 90 degrees for a prone half frog. Press your hips gently to the mat. Now keeping your knee and thigh grounded, Gently lift your shin away from the floor. Take a moment to check your form, Even my little assistant is watching closely. Press into your palms and lift your chest into a gentle cobra. Shoulders soft. And away from your ears. Moving to the other side, Bring your left sole to your right inner thigh. Keeping your head straight. Who are ungrounded. Now moving to gentle pulses in R3 pose. Bring your knee down with control. Pressing palms to a gentle cobra here. Bring your left knee to a 90 degree angle for a half frog pose. Make sure you're lifting your chest and your shoulders are away from your ears. As you maintain your form, Pulse your shin off the floor. Press the floor away and rise into cobra. Shoulders soft. Come into a butterfly by bringing the soles of your feet together. Place your hands behind your hips for support. Sit tall and actively lift and lower your knees. Let your knees fall open naturally. Keep the spine tall and soften. If it feels good for your neck, Look up slightly and draw the shoulders back and down. From a comfortable seated position, Extend your right leg out to the side, Then draw it back in with control. Extend the leg to the side. Gently rotate from the hip, Moving the little toe toward the floor, Then the big toe. Remember that it's completely okay if your toes do not reach the floor. Just explore the motion. Engage your quads, Flex your toes and gently fold forward. Keep your chest lifted by bringing your chin a little forward. Lean from your hips. From a tall seated position, Extend the left leg out to the side and then, With control, Draw it back in. Extend the left leg and then rotate from your hip. Try to reach the little toe to the floor then the big toe. Feel the movement through your hip and don't worry if your toes don't reach the floor. With a straight back, Lean forward from your hip. Keep your left toes flexed and engage your quad muscles. I'm so glad you practiced with me today. If this felt good, There is more waiting for you here. Sending you love and I'll see you in the next one.