Day 50 is a stretching day for the hips and legs, with a 10-count on each side for every position before moving on. Six positions, one pass, no sets. Half of the card is standing or kneeling and half is lying on the back.
Position 1 is a kneeling lunge with the hands resting on the front knee, opening the front of the back hip. Position 2 is a low lunge with the hands on the floor inside the front foot, sinking the hips toward the floor. Position 3 sits with one leg straight and folds toward the foot, the other leg tucked. Position 4 lies on the back and hugs one knee to the chest with the other leg straight on the floor. Position 5 hugs both knees to the chest. Position 6 crosses one ankle over the other knee and pulls the bottom leg in, the figure-four for the outside of the hip.
Push the hips forward gently in the kneeling lunge without arching the back. Let the hips sink in the low lunge and keep the front knee over the ankle. Hinge from the hips in the seated fold. On the lying positions, keep the head and shoulders relaxed on the floor and pull with the arms, not the neck. Slow counts and long exhales on all six.
Fifty days down, and the hips get a quiet ten counts in every direction they have worked.
Make it Harder: Stretching gets deeper, not harder: let each exhale take you a little further into the same six positions.
Make it Easier: Hold each stretch for a 5-count and skip the low lunge if the hips are not ready for it.
