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How to do a Seated Internal & External Hip Rotation: Yoga Block Exercises For Beginners: Mobility

Home/Yoga Block Exercises for Beginners: Mobility/How to do a Seated Internal & External Hip Rotation: Yoga Block Exercises For Beginners: Mobility

How to do a Seated Internal & External Hip Rotation: Yoga Block Exercises For Beginners: Mobility

Try this seated hip mobility movement using internal and external rotation with a yoga block to unlock your hips, loosen your lower back and get a great stretch through to the waist.

This seated internal-external hip rotation is essential for hip mobility. Using the yoga block here as a contact point for the active resistance enables a deeper contraction and a deeper stretch as the torso rotates. The block also protects the knee if the knee getting to the ground is too challenging right now.

✔️How to do a Seated Internal & External Hip Rotation in Active Resistance Training®

– Sit upright on the floor with both knees bent and hands just slightly behind you.

– Place a foam yoga block directly between your feet

– Roll the knees to the right, allowing one knee to land on the block and the other on the floor

– Bring one arm around shoulder level as you rotate your upper body to look over your shoulder

– Press the block down and press the floor down with your knees

– Reach as far around as you can, keeping the shoulders level and the spine long

– Take your time and allow the hips to open and warm up, and push into the floor as hard as you can to increase the stretch

– Start with ten reps alternating and add as many repetitions as feels good!

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Celebrity Trainer Terri Walsh is a 35 year veteran of the fitness industry in NYC – that now broadcasts her Zoom Fitness workouts from her jungle studio in Costa Rica. Terri was the first Creative Director of Programming at Crunch Fitness and she also headlined five different shows on Crunch Fitness’ ESPN2 including “Washboard Abs” videos. She created the Yoga Block Workouts and were featured in Self, Women’s Health, Shape, Crunch Gyms and many more. She’s an ACE Certified Group Fitness Instructor and Nutrition Specialist. She’s been interviewed, quoted or featured in numerous beauty, fashion, print and television media over the length of her continuing career. Terri believes EVERYBody is a work of A.R.T. and that Movement Cures Everything.

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All Levels. This is your entry-level Active Resistance Training® full-body workout. Learn and/or refine your practice no matter your fitness experience.

Equipment: Mat, 2 foam yoga blocks

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Equipment: Mat,  2 foam yoga blocks, ankle wts, 3-8 lb dumbbells, a sturdy chair

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Stretch & Mobility

Saturday

6  am PST – 8 am CST – 9 am EST

All levels. This 60 min stretch and mobility class will loosen your shoulders, stabilize your knees,  unkink your back and unlock your hips.

Equipment: Mat, 2 foam yoga blocks, a towel, exercise band or strap

***This is a LiveStream Class***
You will be sent a link to join the class via Zoom.

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“All A.R.T. Method mat classes are entirely non-impact, total-body, joint-friendly, and designed to need only the space of your mat.”

“All A.R.T. Method mat classes are entirely non-impact, total-body, joint-friendly, and designed to need only the space of your mat.”

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