One move
90/90 Hip Internal Rotation Hold
How to read ahead. Do to go one move at a time.
Sit in a 90/90 position and gently encourage the front shin toward the floor while keeping the torso tall. Builds internal rotation mobility that sitting often restricts.
Option. Use hands behind you for support. Place a yoga block or folded towel under the front knee or ankle if the floor feels too far. Shorter holds (10–15 s) at first.
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1
Sit on the floor and arrange both legs into 90/90: one shin parallel in front of you, the other bent to the side with the shin also roughly parallel to the body.
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2
Keep both sit bones as grounded as possible and the torso tall. Hands can rest behind for light support.
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3
Gently encourage the front knee and shin toward the floor by rotating the hip internally — think of the front foot pointing more toward the ceiling.
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4
Stop at a mild, comfortable stretch. Hold while breathing calmly.
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5
Reset and switch sides.
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6
Quality and calm breathing beat depth every time.