Hips, lower back and knees

Dragonfly: Half

One leg stretches wide while the other supports you, giving your inner thigh and hip a gentle, sustained release: sitting tall works perfectly; folding forward is optional.

Hip Mobility120 to 180 seconds

Ways to adjust it

Reduce the open-leg angle
Sit on a folded blanket or block
Reduce stretch intensity
Stay upright instead of folding forward
Bolster under the trunk
Never force end-range flexion
Support the bent knee with a block or bolster
Bend the extended knee slightly

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

Half Butterfly

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

Dragonfly

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.