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Global Self-Care Collection Global Self-Care Collection

Hip Opener and Meditation Map

Length: 0:20:15

Open your hips and calm your mind with this 20-minute MELT Restore map. Using moves like Side Hip Glide and Shear, Figure 4, Drawbridge, and Hip Side Bend, you’ll restore some fluid flow to your pelvis, relieve low back pain, and strengthen your core. You’ll also learn how to use the roller as a prop to support your hips and spine when doing a seated meditation. Perform this video first thing in the morning to start your day off feeling refreshed and relaxed.

Bonus: This video was filmed on the beautiful Loon Lake, in upstate New York!

LEVEL: Beginner



  • Rest Assess
  • Tail Triangle Glide
  • SI Joint Glide
  • Side Hip Glide and Shear
  • SI Joint Shear
  • Pelvic Tuck and Tilt Challenge
  • Bent Knee Press
  • Hip to Heel Press, Rotate, Cross
  • Figure 4
  • Drawbridge
  • Hip Side Bend
  • Reassess
  • Seated Meditation

  • RELATED VIDEOS: Hip Opener Map, Hip Pain Map, Back, Hip and Knee Map; Cycling Hip Stability Map, Hip Strength Restore Map, Lower Body Stability Sequence, Seated Compression Sequence, Hip Pain Relief Live Class, Pelvic Floor Restore Series

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