90/90 Hip Switches

A floor sequence based on the 90/90 position, with one leg in front and the other to the side, both bent at right angles, to stretch the glutes and hip rotators. It improves hip mobility, which is often very limited in teens who sit for hours.

How to play

1. Each student sits on a yoga mat with the right leg in front bent at 90 degrees and the left leg to the side, also at 90 degrees. Hands may rest behind.
2. Hold for 30 seconds with a tall back, then lean the chest toward the front shin for another 30 seconds.
3. Turn the chest toward the back leg and hold for 30 seconds, breathing slowly.
4. Switches: with hands behind, swing both knees to the other side like windshield wipers to land in 90/90 the other way. 8 slow switches, 1 minute.
5. Repeat the lean and the turn on the left side, 1.5 minutes.
6. Finish: lie face up with feet apart and let both knees fall side to side 6 times, breathing slowly.

Rules

• You should feel it in the hip or glute, never the knee.
• If the knee complains, open the angle or sit on a folded mat.
• No bouncing; keep the back long.
• Switch slowly and with control.

Variations

Adaptations

• Limited mobility: in a wheelchair, cross one ankle over the opposite knee and lean forward.
• Visual impairment: the teacher positions the legs once by hand and cues "front knee in line with the hip."
• Low flexibility: raise the hips on a folded mat and shorten holds to 20 seconds.

Learning goals

• Improve internal and external hip rotation.
• Stretch the glutes and rotators in a knee-safe position.
• Connect hip mobility with preventing low back pain.

Equipment for a class of 25

• yoga mats: 25

Teacher tip

Most students struggle to sit tall at first, so let them lean on their hands. Demonstrate with a student model so the class can see both angles clearly.

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