How to Do a Floor Hip Roll in Hatha Yoga

Hatha Yoga is a slow and gentle form of yoga which provides among many other health benefits, relief from stress and relaxation of muscles. Different Hatha Yoga movements work different muscles of the body. Here are the steps for performing a Hatha Yoga floor hip roll which will help stretch out your back, abdomen, and hips.

Difficulty: Moderate

Instructions

Things You'll Need:

• Soft rug or floor mat

1. Gently stretch out your body and do some deep, quiet breathing for several minutes to prepare your body for this exercise. During the exercise, continue to breath deeply and slowly, letting all of the muscles in your body relax.

2. Using a yoga mat, towel, or soft rug for comfort, lie down on the floor flat on your back.

3. Press your chin lightly into your chest to elongate your spine.

4. Place your arms straight out at your side so that they are perpendicular to your body, forming a cross shaped frame.

5. Gently pull both knees up towards your chest, but not touching your chest. You should not be straining or in any pain. Pull your knees up only as far as you comfortably can. Cross your legs over each other at the ankles.

6. With your hands staying firmly on the floor for support, gently roll your hips to the right, bringing your knees along with them in one continuous motion. Only roll as far as you comfortably can. Once you have rolled as far right as you can, roll back to the center and then roll to the opposite side.

7. Repeat this motion ten to fifteen times for a good hip roll stretch.

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