1. Begin by standing upright with your feet shoulder-width apart, your hands on your hips or waist for stability. Ensure your posture is straight and tall.
2. Shift your weight to one leg, without bending your knee, as you prepare to move the opposite leg.
3. Gently lift the free leg slightly off the ground to prepare for the hip circle.
4. Start by moving the lifted leg in a circular motion outward, making as wide a circle as comfortable with your hip joint.
5. Perform the circular motion smoothly, ensuring to keep the movement controlled and the core engaged to maintain balance.
6. Make 5-10 circles with one leg, and then switch to the other leg to perform an equal number of circles.
7. The movement should be slow and controlled, focusing on moving through a full range of motion at the hip.
8. Once completed on both sides, relax and shake out your legs if necessary.
Remember to keep your movements fluid and avoid any jerking motions. The goal is to gently stretch and open up the hip area. Adjust the size and speed of the circles according to your comfort and flexibility levels.
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