Hip Downward Dog Circle

Downward Dog Hip Circle

1. Starting Position:

   • Begin in a "Downward Facing Dog" position. To do this, get on your hands and knees on the floor.

2. Hand Placement:

   • Position your hands slightly wider than shoulder-width apart, and press firmly through your palms and fingers.

3. Foot Placement:

   • Tuck your toes under and lift your hips up and back, straightening your legs as much as comfortable. Your heels may or may not touch the ground.

4. Body Alignment:

   • Your body should form an upside-down "V" shape. Keep your back straight, and let your head hang between your arms.

5. Movement Preparation:

   • Engage your core muscles and maintain a relaxed neck.

6. Performing Hip Circles:

   • Start by lifting your right leg off the ground. Keep your knee bent at a 90-degree angle.

   • Make a circular movement with your right knee, bringing it towards your chest, around to the side, and back up towards the ceiling.

   • Repeat this circular movement for about 5-6 rotations in one direction.

7. Switch Sides:

   • After completing the hip circles with your right leg, lower it back down and lift your left leg.

   • Perform the same circular movement for another 5-6 rotations with your left leg.

8. Return to Starting Position:

   • Lower both feet back to the ground and come back to the Downward Facing Dog position.

9. Cooldown:

   • Take a few deep breaths in this position, then gently walk your feet towards your hands and stand up slowly.

Tips:

• Move slowly and controlled to avoid injury.

• Focus on your breathing—inhale deeply as you lift your leg and exhale during the circular motion.

• If you feel any pain, stop and adjust your position.