PA-0189
At a glance
A seated hip release, the front shin angled forward at roughly ninety degrees and the back shin angled behind at roughly ninety degrees, working both internal and external hip rotation simultaneously on opposite sides. It shares some territory with the dynamic 90/90 positions in Mobility Foundations, held here as a sustained passive stretch instead.
“Let both hips settle evenly, front and back, rather than favoring one.”
Essence
Both hips are working differently here, the front hip in one direction and the back hip in the other, and it's easy to let attention drift entirely to whichever side feels more intense. Both deserve real attention, since this pose is training two different rotational ranges at once.
Intention
To release both hips simultaneously through opposite rotations, front shin angled forward and back shin angled behind, over a sustained hold.
What this pose develops
Physical
- •Combined internal and external hip rotation, trained together
- •Connective tissue release around both hip joints simultaneously
- •A different quality of release than the dynamic 90/90 positions
Mental
- •Sustained attention to two simultaneous, different sensations
- •Patience with an asymmetrical, dual-rotation shape
Teaching concepts
- •Cueing both hips as equally important, not letting one dominate attention
- •Offering support under either hip generously, since the two sides often need different amounts
How to practise
- 1Sit with the front shin angled forward at roughly ninety degrees.
- 2Let the back leg's shin angle behind at roughly ninety degrees as well.
- 3Sit as evenly as possible between both hips, resisting the pull to lean toward whichever side feels more open.
- 4Rest the hands on the floor for support, or fold forward gently if that's available.
- 5Settle in for three to five minutes, then unwind and repeat with the legs reversed.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Both shins aim for roughly ninety degrees, adjusted for comfort rather than forced.
- •Weight stays as even as possible between both sitting bones.
- •If folding forward, the fold happens with a relatively long spine, similar to the static 90/90 stretch.
Breath
A slow, natural breath, with each exhale offering a chance to let both hips settle a little further.
Teacher’s eye
Watch for a student leaning heavily toward one side, usually the more open hip, which reduces how much the tighter side actually receives. A cue to sit evenly between both hips often redistributes the stretch more effectively.
Student practice
Reflect after practising:
- •Both hips are working differently here. Give the less obvious sensation the same attention as the more intense one.
- •If you're leaning toward one side, try to find a more even seat between both hips.
Common movement strategies
Rather than mistakes, you may notice:
- •Support whichever hip is higher off the floor with a block or folded blanket, which often helps distribute the stretch more evenly between the two different rotations.
Modifications
- •A block or folded blanket under either hip.
- •Smaller angles at both shins for anyone with less available rotation.
- •Hands on blocks for support if folding forward.
Props
Completion check
- ✓Unwind slowly, extending the legs to rest before repeating with the legs reversed.
Related poses
Prerequisites
Complements
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
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