Lying Hip Clock Partner Calls
Lying face up, a student pictures a clock over the hip and moves the knee to the times called out by a partner, using slow, wide movements. It mobilizes the hip joint in every direction and builds focus and movement control.
How to play
- Students pair up with one mat; A lies face up with legs straight and B sits alongside (0.5 min).
- The teacher explains the clock: bent knee pointing at the ceiling is 12, toward the chest is 6, and out to the side is 3 or 9 depending on the leg (0.5 min).
- A bends the right knee and B slowly calls out times such as "3," "12," "9"; A moves the knee to each time and holds two seconds with the back flat (1.5 min).
- B then asks for one full, very slow lap around the clock in each direction, five seconds per lap (0.5 min).
- Repeat with the left leg, then switch roles (3 min).
- Both finish lying down with knees together, dropping them to one side and then the other three times while breathing slowly (1 min).
Rules
- The back and straight leg stay on the mat.
- Call times slowly, giving your partner time to get there.
- Safety: if bringing the knee inward pinches the hip, shorten the range.
Variations
Easier
Use only four times: 12, 3, 6, and 9.
Standard
Random times called by the partner plus one full lap in each direction.
Harder
Do it with eyes closed while the partner checks whether the knee hits the right time.
Adaptations
- Limited mobility: if the student can't move the leg actively, the partner guides it very gently with the hands or the clock is done with the arm.
- Autism: draw the clock on cardstock next to the mat as a visual reference.
- Fitness level: students with good mobility straighten the leg instead of bending it to make a bigger clock.
Learning goals
- Mobilize the hip in all directions with control.
- Sense the position of their own leg without looking.
- Listen to a partner's cues and respond precisely.
Equipment for a class of 25
- yoga mats: 13
Teacher tip
At first many students mix up 3 and 9 when switching legs; agree that 3 always means out to the side.
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