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ACTIVITY

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Balancing Hip Stretch

Mindful Movement

INTRODUCTION

The ‘Balancing Hip Stretch’ is a mindful movement practice which uses stretching as a dopamine break for students. This is a great, quick activity to do when students have been seated for a long period of time.

Practice Time:

About 5 minutes

Prep Time:

1 minute for practice introduction

Mindfulness Skills:

Mindful movement, Balance

Supplies:

 None, just open space!

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Begin by standing up and shaking out your body.

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Stand in an upright position with your feet a few inches apart and planted firmly to the ground. Take a deep breath in through the nose and out the mouth.

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Place the ankle of your non-dominant leg on the opposite knee, balancing on your dominant leg.

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Continue to breathe. Bring your hands to your heart, pressing them together and engaging your core to help with balance.

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Now, bend the knee of your standing leg. Safely challenge yourself to go into a squat. If you are having difficulty or lose your balance, that is alright! Simply try again without judging yourself! Picking an object or point to settle your gaze on may help with finding your balance. Once again, without judgment, hold this pose for as long as you can as your continue to breathe.

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Come up slowly, shake out your standing leg and try to balance on the other, attempting the pose again.

Reflection Questions:

  1. Where in your body did you feel this stretch?
  2. Did you lose balance at any point in this activity? If so, how did that make you feel?
  3. Was one side more challenging than the other? 
  4. How do you feel after this practice?