Game version
Flow partners: a partner calls the next move and you flow into it. Swap.
Hip Opener Flow
Sit with both knees bent to one side and slowly switch them to the other. Opens the hips gently.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Sit with both knees bent and feet wide.
Core: Medium. Gentle.
- Ages
- 9 to 14
- Time
- 8 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Developing · Flexibility
The steps
How it works
- Sit with both knees bent and feet wide.
- Let both knees drop to one side.
- Slowly lift and switch them to the other side.
- Do 10 switches, then hold each side for 5 breaths.
Coaching point
Tall chest, smooth switch.
Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (small), Core (medium), More (slower). Gentle.
Story
You are a flower slowly opening.
My best
Beat your own count
Gentle. Only your own number counts: today against last time.
Practice makes progress
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