Hip Circle Flow
Move the hips through a small circle that feels easy.
Starting Position
Stand with feet a little wider than your hips. Hold support with one hand. Knees soft.
Step-by-Step Movement Instructions
- 1Move your hips slightly forward, keeping the chest relaxed.
- 2Glide a little to your right, then gently back.
- 3Continue left to complete a small circle.
- 4After three circles, reverse the direction. Keep both feet still.
Practice Duration
Three circles each direction, within a comfortable range.
Breathing Cue
Natural breathing. There is no need to match each part of the circle.
Supported & Seated Variation (Path A)
Sit and make tiny forward, side, and backward shifts through your pelvis. Skip this if sitting shifts hurt.
What to Notice During Practice
Keep the knees following the feet as the hips move.
Pinching or pain in the hip, groin, or back.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
Official video demonstrations for Exercise 8 are currently being filmed with certified senior practitioners.
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