In this video we are going to be working on opening the glutes and improving mobility of the hip.

Equipment: foam roller and an optional blanket

1) Myofascial Release
Take a seat on the foam roller and with foot flexed, cross your right ankle over your left thigh. From there you are going to lean your body to the right and raise your left hip off the foam roller just slightly. Move back and forth and side to side. If you find any areas where you feel increased tightness, hold there for a few breaths. If you don’t feel enough intensity with the foam roller, you can always use a lacrosse or tennis ball to get a more pointed myofascial release. Spend about two minutes on each side, or more if you choose.

2) Dynamic Warmup
Coming to a plank position with hands underneath the shoulders and feet hip-width apart, step the right foot to the outside of your right hand. With your chest up, lower your hips down to stretch and let the foot rotate open so the outer edge of your foot is touching the floor. Keep the left leg active to support the pelvis. Bring the right leg back and return to plank. Repeat on the left side. Alternate for about two minutes.

From your final plank pose, transition into downward facing dog. Once here, lift your right leg up and step it forward towards your left wrist, then opening the right knee out and lowering the knee down. Make sure the right knee joint is closed and get really active in your left leg and hips. Inhale and lift your arms overhead and fold forward with a strong back. Use your fingertips for stability if needed, and bounce the hips to make sure you are remaining active and not simply sinking into the pose. To exit, walk your hands back towards the shin, step back to plank and return to down dog.

After repeating on both sides, start again on your right but this time fold into the stretch as far as is comfortable and set yourself up for Single Pigeon. The goal of this pose is to eventually gain enough flexibility in the glutes to reach your chest to the ground while maintaining a strong lower back and squared hips. Hold here for a few minutes.

As you come out of this stretch, set yourself up for Deer by bringing the left quadricep to the sole of the right foot. Both knees will be at about a 90-degree angle. Rotate yourself over to the right and begin to fold forward, using your hands to help get you there. Use a blanket, foam roller or bolster if you need extra support. Rest here and have your belly rotate down toward the ground.

Slowly resupport yourself with your hands and rotate back to center. Return to downward facing dog and repeat the Single Pigeon and Deer on the second side.