10-Min Hip & Low Back Active Flexibility Flow with Foam Roller | Gentle Mobility & Grounding Reset скачать в хорошем качестве

10-Min Hip & Low Back Active Flexibility Flow with Foam Roller | Gentle Mobility & Grounding Reset

Welcome to KW WELL, a 15 minute Pilates-inspired mobility flow using the foam roller to ease tension in your hips and low back. This class supports gentle release, realignment, and grounding, helping you feel more open and at ease in your body. If you don’t have a foam roller, you can follow along without one and still experience a beautiful stretch. As always, listen to your body and honor where you are today. Class Details Duration: 15 minutes Level: All Levels (beginner-friendly) Props: Foam roller (optional) Focus: Hip mobility, low-back decompression, pelvic stability, and breath connection Timestamps 00:00 – Welcome + setup (roller or no roller) 00:45 – Roller set-up and class purpose 01:25 – Pelvic tilts to warm up hips + spine 02:25 – Right & left leg hip flexor + hamstring stretch 05:20 – Narrow hip swivels for low back release 06:30 – Wide hip swivels for deeper hip mobility 08:00 – Figure-4 glute stretch (left & right side) 10:30 – Knees-to-chest low back decompression 10:45 – Hip circles for joint mobility 11:15 – Remove roller, thank you + outro What You’ll Experience Gentle, restorative hip + low back mobility Deep release through glutes and pelvis Improved alignment and awareness through breath A short practice that leaves you centered, calm, and open If this flow supported your body, please like, subscribe, and share with someone who needs a gentle reset. 🌿 Explore more mindful Pilates flows, mobility practices, and breath-led movement on the KW WELL YouTube Channel. Until next time, move well, be well, and live well, from the inside out.