Daily Skandasana Flow | 18 Min Hip Mobility & Deep Squat Flexibility for Beginners, by YOGA WITH DJ on YouTube. 18 min 46 s.
- Video length
- 18 min 46 s
- Time to do it
- 18 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Warm up with 10 jumps, 10 good mornings and 10 goddess squats. Keep the pace easy and land softly on the jumps.
Do 10 single-leg squats on each side while holding a chair or wall for support. Sit back slowly and keep your knee tracking over your toes.
From table top, move one foot out to the side for 10 reps, then switch sides. Keep your hips level and move only as far as you can control.
Do 10 half frog reps on each side, lifting your toes down and up. Keep your hips square and stop before you feel pinching.
From table top, lift one knee off the floor and hold for 10 to 60 seconds. Switch sides and keep your core gently braced.
Sink into a deep squat and press your knees outward with your elbows. Hold the position and breathe as you open your hips.
Do 10 half pancake reps with one knee bent on each side. Hinge from your hips and keep your back long.
Do 10 full pancake reps with both legs straight. Reach forward from your hips, not by rounding your lower back.
Stand up with support, then try standing up without support for 5 to 10 slow reps. Use your hands on the floor or a chair if you need help.
Tips and common mistakes
Practice this flow 3 to 5 times per week rather than pushing hard once.
Focus on control and steady breathing, not on how low you go.
Use a chair, wall or yoga blocks whenever you need support.
Move only within a pain-free range and stop at once if you feel sharp pain.
Questions
How often should I do this hip mobility flow?
Aim for 3 to 5 sessions per week. Keep the sessions easy and give yourself a rest day if your hips feel sore.
What if I cannot get into a deep squat?
Hold a chair or wall for support and squat only as low as you can control. You can also sit on a yoga block to reduce the depth.
Do I need to be flexible to start?
No. The routine is built for beginners, and every drill can be scaled back. Use support and reduce the reps or range until it feels manageable.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
