Welcome to Your Transformation
Each day builds on the last, creating lasting flexibility and strength in your hips. Track your daily practice and notice how your body responds to this loving attention.
| Day | Movement | Done ✓ | Mood | Notes & Reflections |
|---|---|---|---|---|
| 1 | Pelvic In & Out | |||
| 2 | Small Hip Circles | |||
| 3 | Large Hip Circles | |||
| 4 | Knee Shimmy | |||
| 5 | Knee Shimmy + Arms | |||
| 6 | Figure 8 | |||
| 7 | Standing Twist Flow |
Movement Guide & Benefits
Day 1: Pelvic In & Out
Start your journey with gentle pelvic tilts. Standing with feet hip-width apart, slowly tilt your pelvis forward and back, creating a gentle rocking motion. This foundational movement awakens your hip flexors and establishes the mind-body connection.
Benefits:
- Improves pelvic awareness and control
- Gently warms up hip flexors and glutes
- Establishes proper posture alignment
- Reduces lower back tension
Day 2: Small Hip Circles
Place hands on hips and create small, controlled circles with your pelvis. Start clockwise for 30 seconds, then reverse. Keep movements small and precise, focusing on smooth, continuous motion rather than speed.
Benefits:
- Increases hip joint mobility in all directions
- Lubricates hip joints with synovial fluid
- Improves coordination and balance
- Activates deep core stabilizers
Day 3: Large Hip Circles
Expand your circles from Day 2, creating larger, more dynamic movements. Focus on reaching the full range of motion in each direction while maintaining control and balance. Use your arms for balance if needed.
Benefits:
- Maximizes hip joint range of motion
- Strengthens hip stabilizing muscles
- Enhances proprioception and body awareness
- Prepares hips for more complex movements
Day 4: Knee Shimmy
With feet parallel and knees slightly bent, create a rapid alternating knee movement – one knee drops in while the other lifts slightly. This isolates the hip joint movement and creates a lovely shimmy effect through your lower body.
Benefits:
- Develops hip isolation and independence
- Increases agility and quick muscle response
- Tones hip flexors and adductors
- Adds playfulness to your practice
Day 5: Knee Shimmy + Arms
Combine your knee shimmy with flowing arm movements. As your knees create the shimmy pattern, let your arms flow naturally – perhaps overhead, to the sides, or in gentle waves. This integrates your whole body into the movement.
Benefits:
- Improves full-body coordination
- Enhances artistic expression and creativity
- Builds confidence in movement
- Creates joyful, dance-like experience
Day 6: Figure 8
Trace a figure-8 pattern with your hips, creating smooth infinity loops. Start small and gradually increase the size. This complex movement challenges your hip mobility in multiple planes simultaneously.
Benefits:
- Maximizes multi-dimensional hip mobility
- Challenges balance and stability
- Integrates previous days’ movements
- Creates graceful, flowing movement patterns
Day 7: Standing Twist Flow
Your culminating movement! Combine gentle spinal twists with hip movements, creating a flowing sequence that moves through your entire torso. Let your arms follow naturally, creating a beautiful, integrated flow.
Benefits:
- Integrates hip and spinal mobility
- Improves whole-body coordination
- Creates full-body movement flow
- Celebrates your week of progress