21-Day Hip Opening Challenge
Huge Flexibility Gains – Live Course with Lucas Rockwood
Yoga Alliance Continuing Education Course
Beginner & Intermediate Level, 15-Minute Daily Mini Classes
Instagram Video, Live Sessions, Q&A
If you suffer from tight hips that affect your posture, your ability to squat, and your yoga practice, there’s a very good chance I can help you. I’m leading an online 21-Day Hip Opening Challenge to blast through years of stress, tension, and tightness.
Why does hip flexibility matter?
Reduced Back & Knee Injuries. Is it true that tight hips can cause back and knee pain? Just watch people doing squats at the gym, knock-kneed and feet pronated. Or watch long-distance runners waddling across the finish line with their half-moon shaped strides. These are extreme examples of tight hips creating movement dysfunctions that stress the lower back and knees. Non-athletes experience the same type of compensation patterns—when your body does its best to work around your deficiencies. Unfortunately, your joints often pay the price. The good news is that corrective stretching exercises can help fix dysfunctional movement patterns to improve your posture and reduce injury.
Ease in Yoga. Many common yoga poses require healthy hip mobility; so if you’re stiff, you’ll suffer through classes. When you open your hips, poses that seemed totally impossible can suddenly become fun and accessible.
Improved Posture. When you see someone sitting cross-legged on the floor with a hunched-up back, it’s a sure sign that their hips are tight. Once freed, your knees drop down to the floor, your posture improves in all positions (not just seated), and you’ll feel more comfortable, physically, throughout the day.
More Speed/More Power. If your hip mobility is limited, it restricts your hip extension, running gait, and your ability to squat and exert force. Mobile hips allow for greater physical performance, which is why athletes, from runners to powerlifters, obsess over hip flexibility.
Better Quality of Life. When you’re more flexible, it’s like having an extra room in your home. You feel like there is more space to move around. You feel more freedom and less tension; it affects everything in subtle, positive ways.
The Modern Tight Hip Problem
In 2003, I moved to Thailand and began my yoga teaching journey. The very first thing that every Western yoga teacher notice in Southeast Asia is that tight hips are very rare. Why? Natural movement patterns are still very common in the region. Squatting is a normal part of daily life for most people; there are squat toilets, temples have no chairs, etc.
But what about you? When was the last time you dropped down into a full squat to wash your laundry, peel a carrot, or use the bathroom? The answer is probably never, and that is a huge part of the modern tight hip problem. The average person living in a Western country rarely flexes their knees past 90-degrees or squats at all.
Think about it. You wake up, roll out of bed, and sit down on a knee-high toilet. You make breakfast and sit on a chair or a stool that is at bum-height (or higher). You get into a car (again in a seat), arrive at work and promptly sit down in an office chair. The muscles and tissues that affect flexion and extension, adduction and abduction, internal and external rotation are barely used at all!
Interestingly, this is not true for children.
Most kids sit on the floor, squat to play with toys, and move through a full range of hip motion throughout the day. By age 10, most kids are starting to move more like adults (meaning less) and they begin to lose flexibility. Without training, by our teenage years, most of us are just as stiff as an adult. That’s the bad news. The good news is that you can change this. It doesn’t happen overnight, but with consistent practice, you can make massive gains in flexibility.
The Danger of Tight Hips
Many people assume that tight hips are simply inconvenient. You can’t sit comfortably on the floor, many yoga poses are out of reach, and you get fidgety and uncomfortable in the car and on planes. But it’s much worse than that.
When your hips are tight, you automatically adjust your movement patterns to make up for it. When you squat, your feet turn out and your heels pop up. When you sit cross-legged, your back hunches up into a ball. When you run, your hips don’t fully extend, so your running gait turns into a clumsy waddle, especially when you become fatigued.
All these movement workarounds contribute or even cause chronic back and knee pain, among other problems. When you’re walking, sitting, and running around with poor posture, you’re simply more prone to injury.
What Do Tight Hips Look Like?
Tight Hips = Poor Running Gait
Tight Hips = Anterior Pelvic Tilt
Tight Hips = Can’t Sit on the Floor
Tight Hips = Poor Squat
Hip Flexibility Involves 20+ Muscles
Authored by: OpenStax College.
Provided by: Rice University
Most people don’t realize that hip joint mobility is affected directly or indirectly by more than 20 different muscles, including various hip flexors, extensors, rotators, abductors, and adductors. And this doesn’t even take into account the fascia!
True hip mobility is complex and multifactorial, so a mobility program has to include long-hold poses to access all those muscles and you need to practice a variety of poses to hit the various areas in different ways.
Are there go-to poses we come back to again and again? Of course, but there are also strange (and uncomfortable) variations and modifications that take things to another level.
My Tight Hips Story
Six months before I began my yoga journey, I was invited to a raw food lecture at a yoga studio in Manhattan. There were no chairs, obviously, so I spent 90-minutes sitting (or attempting to sit) cross-legged on the floor. My knees were at chest height, my back was hunched up, and I was literally sweating with discomfort.
At the time, I’d never thought twice about flexibility—and especially not hip flexibility—but as I suffered through the lecture, I noticed a bunch of people much older than me were able to cross their legs with their knees on the floor, and some were even resting in Half Lotus or Full Lotus without any effort. They weren’t faking it either, they were truly relaxed sitting on the floor, while I was in dire misery.
So, what happened next?
At first, nothing. I just felt bad about myself, concerned that I’d let myself go and that my daily gym workouts were somehow misguided (which they were!). Six months later, I started practicing yoga at a local studio, and the classes were amazing—but my hips were still two blocks of ice. Nothing new there.
The big shift in flexibility happened when I learned the principles of Gravity Yoga. I learned that muscle tissue stretches best under passive tension and that the nervous system plays a huge role in the stretch reflex. If that all sounds like gibberish to you, I’ll make it very simple: I learned that for flexibility training, long-hold, passive poses, with specific breathing patterns were the only way to go.
And it worked. Flexibility gains are not as quick to achieve as strength gains, but they last so much longer. Once you open your hips, they’ll stay open unless you start doing repetitive stress exercises or stop stretching all together.
That’s why I love Gravity Yoga. It’s like a flexibility savings account. Every time you deposit five minutes in a long-hold stretch, it adds to your overall mobility and flexibility. I went from not being able to sit on the floor with my legs crossed to being able to sit in Full Lotus Pose for an hour straight, practice deep lunges with ease, and eventually put my foot behind my head (this is not really useful or even recommended, but just something that happened).
My 21-Day Challenge to You
My challenge to you is very simple. Join me for 15 minutes a day, every day, for 21 days, and let’s unlock your tight hips! We’ll stretch, breathe, chat about yoga and nutrition, and practice together.
I’ll live broadcast my own favorite Gravity Yoga hip opening stretches, and you can practice right along with me. If you don’t catch me live, don’t worry, you’ll always have access to the replay. I’ll answer questions before, during, and after each lesson.
Students contact me every week wanting to join my classes, but these days, most of my teaching in restricted to intensive training courses—sometimes on the other side of the world—that most people are unable to attend. This short course is my attempt to share my practices and my best stretching knowledge with you, as if we were hanging out in my studio—only we’ll be in my living room, hotel rooms, and other random places.
This is unlike any other video course you might have done. It’s just me and my phone, broadcasting from wherever I am in the world. I’ll bring students live on camera, answer questions, and I’ll breathe and stretch as I film. This is unedited, unscripted, 100 percent raw and real. I’m excited. Are you?
What is Gravity Yoga?
Gravity Yoga is a systematic approach to flexibility training that I developed after studying and comparing notes with some of the leading yoga teachers, physiotherapists, and movement specialists in the world. The truth is, experts argue about the best method to train flexibility, but what I’ve found is that for people who need flexibility—yoga students, gymnasts, and dancers—the consensus is pretty much the same.
For flexibility gains, you need to supplement whatever you’re doing with long-hold passive postures that target specific areas. When I teach, I also pair it with a down-regulating breathing pattern to assist in shutting off the stretch reflex and encouraging relaxation and release.
I introduced Gravity Yoga in 2007, and it has since been practiced by more than 80,000 students worldwide. At my yoga studios in Barcelona, we teach regular, guided classes, and they are among the most popular for one simple reason: they work. You get results.
Gravity Yoga is not a complete practice or exercise routine. It’s specifically focused on one thing—flexibility—and it’s meant to complement whatever else you’re doing for exercise.
Join the 21-Day
Hip Opening Challenge
- Huge Flexibility Gains
- Deep Relaxation
- Tension Release
- Personalized Teaching
- Direct Access to Lucas Rockwood
HOW IT WORKS
- 15 Minutes Per Day x 21 Days
- Daily Live Video (or replay) Classes
- Answers to All Your Questions
- Amazing, Supportive Community
- Guaranteed Results
- Instagram Videos
- Daily Live Instagram Q&A
- Access to All Videos (even after the course)
- Instagram Account
- 15 Minutes Per Day
- Yoga Mat
NORMAL PRICE –
SAVE $30 (Just $3.28/Class!)
Special Launch Price: $69
100% Satisfaction Guaranteed
“My flexibility has noticeably increased.” The poses are challenging yet doable with real results. Being able to have your questions answered and also see other people’s questions and comments is extremely helpful. Highly recommend!
– Elizabeth Wrazien
“Challenging but achievable.”
I learned a lot. Still have a long way to go in improving my flexibility, but this course gave me hope!
“I am sure there is nothing like this course out there on the internet!”
This was my first Instagram yoga challenge ever and can say I enjoyed it a lot. I felt changes in my body from day 1 and knowing that there would be a live class the next day helped me stay motivated to continue. By the end of the challenge, my hips were feeling great and I have restarted it again on my own thanks to the videos posted on the secret site for us. Lucas is very clear in his instructions and answered all our questions.
“The YogaBody 21-Day Hip Opener Challenge was a great motivator for me to do some self-care every day.”
I have pretty consistent low back stiffness so I thought working on my hips would be a great way to relieve some of that, and it was! As a mother of four, who stays home and homeschools, taking time to nourish myself tends to fall last on my to-do list. Challenges like this that provide an added motivation to do self-care with only short time requirements are amazing, thanks YogaBody!
– Kayla McIntosh
“Lucas’s energy, enthusiasm and knowledge is contagious.”
It really kept me interested and motivated. The challenge was well worth the time. I thought the simplicity of the format and access including typing “done” worked well.
“I’m really impressed with how much difference just a short amount of time everyday has made to my flexibility.”
Lucas provides lots of information to adapt the poses to different levels and keeps it interesting to help stay motivated through the less comfortable ones. Access to the archived videos allows easy re-visiting to continue progressing after the live course finishes.
“My favorite thing about the course was listening to Lucas share information!
It was always so relevant and helpful.”
“It was a lot of fun and very rewarding!”
I appreciated the thorough explanations of movements. Even if things were a bit hard to do depending on location (I was in my office at times), it is still very doable and I received incredible feedback both live and through messaging.
“I loved that the program was a doable 21 days.
I hope they create similar programs for other areas of the body!”
“This course has substantially benefited me and I highly recommend it!”
I have struggled with tight hips since childhood when I injured my tailbone. My Lotus moved from 80° to 60°. That is huge for me! A demonstration of the postures and conveyance of firm patience by Lucas was the perfect blend of encouragement. I cannot thank you enough and look forward to future challenges!
– Roberta Reedy
“I wasn’t able to complete the program together with the group but I really benefited from tapping into Lucas’ knowledge and experience on the subject while practicing consistently under his encouragement and guidance.”
“A wonderful investment in one’s health.”
I love the fact that this challenge is archived and accessible to rewatch again and again. Lucas not only explains what you’re doing but why. I love learning and understanding why we need to do yoga. I will access these videos again and I find that having the accessibility makes this challenge and any other challenges invaluable!
– Tina Jones
“The hip opening stretches have helped me in all my other activities:
snowboarding, squats, and mountain biking.”
– Ginnette Erb
“I’m almost 42 years old—I never thought I’d do the splits and now I’m almost there!”
I’m so glad I took the Hip Opener Challenge. It has made a huge impact on my life. I didn’t even know what ‘tight hips’ were. I had a couple injuries when I started this course: an old knee injury that never healed properly and a sore ankle I twisted months earlier. I took it slow. I took days off if I needed to but I found it helped if I didn’t skip any days. Around the middle of the course, my ankle spontaneously healed itself. It was the best feeling in the world to have full mobility back in my ankle. I also had increased flexibility in my hips and my knee stopped hurting. The variety of stretches that Lucas taught gently stretch and strengthen all the ligaments. And doing this every day has had a tremendously positive impact on my body. It turns out everybody is capable of stretching no matter what age or level of ability. This course is for everyone.”
– Amy Hackett
“I really enjoyed this course. At just 15 minutes a day, it was hard to make excuses to skip it!”
I loved the educational information throughout the course. The variety of stretches and the available modifications made it accessible even to someone with poor baseline flexibility like myself. I’ve already noticed an objective improvement in my range of motion and endurance on the stretches. Interestingly, I thought my limited hip flexibility just affected me when trying to squat. However, I’m feeling much greater freedom in walking and other daily activities that I didn’t know I was missing! I’m not very familiar with Instagram so that was a bit of a bumpy start for me. Otherwise, the program was accessible, educational, and effective.”
“I love the effort that Lucas made to provide live and online content that overseas students can easily take.”
I find it easy to understand and relate to while practicing together with Lucas! He gave clear instructions and modifications.
– Teo Chia Wee
I loved the short segments, talking us through the stretches, the ‘new day new stretch’ motto, good sleep afterwards, and most of all I loved the results of open hips. Thank you, Lucas.
“I feel a big difference in my hips and posture.”
I really enjoyed practicing every night before bed. As I am not an Instagram lover, I appreciate being able to access the videos stored online. I’m looking forward to the next YOGABODY challenge.
“The 21-Day Hip Opener Challenge showed up at the perfect time for me!”
I had daily yoga practice and a pretty good flexibility level, especially in the hips (Full Lotus was not a problem—not in a headstand but I got close in a shoulder stand). My back was okay but not great. Within the last three years, based on a changed work situation, I suddenly had to deal with a four-hour daily commute and an extremely stressful work environment. This left no time for my yoga practice. I lost almost all of my flexibility. Lotus pose was not possible anymore. That stressful situation changed and I have time for yoga again but it was very frustrating that I had such difficulty getting back to my flexibility level. I’m in my late 50s which makes it more difficult, too. I really needed guided practice especially to gain back flexibility plus understanding how to build it up even further and maintain it.”
“I love the way Lucas teaches: very practical, down to earth, and with a straightforward approach without any ‘fluff.’”
As a yoga teacher, I would recommend this training because it is easy to follow, keeps you motivated, and most importantly, you will see a very noticeable increase in your hip flexibility. When starting this training, I was already very flexible but now I feel much more balanced with greater freedom for movement. Thank you.
“This Hip Opener Challenge was awesome.”
My hips feel better than they have in years and I will continue to add this to my daily practice.
– Laura Cox
“Fair price, great content, engaging sequences.”
Now I have the tools to continue working on my hips!”
– Jennifer Smith-Morris
“Do the work and the benefits will come
—though sometimes through a lot of ‘ooh, oh, yikes’ moans from your hips.”
“I loved it and looked forward to the 15-minute Instagram video each day.”
My husband ended up doing several of them with me as well. Lucas has a way of simplifying information which helps me remember it. The course didn’t stray from its purpose and was a very efficient use of time with noticeable results. I highly recommend it and will be joining his upcoming backbend challenge as well.
– Kathryn Beiland
“I loved the program. It helped with my tight hips!”
I have chronic lower back pain and I could feel the difference every morning when I woke that it was helping that area as well. I plan on going back through the videos.
“This course was a perfect blend of yoga poses and anatomy.”
Lucas has a calm and positive demeanor that encourages the students even when their bodies are requesting a change. The pose variety accessed all hip structures and was a balanced blend of stretching and stability.
– Erika Meier
“I really enjoyed this program.”
I found it to be very effective in opening my hips—exactly as promised! Lucas gives great information and presents it in a straightforward way.
– Anna Grady
I’m approaching 60 and very new to all this but I found the course reasonably easy to do. It was very encouraging and also flexible so you can take your time when needed.
“I have always had flexible hips until this year when I started PT.
I love hip opening poses so naively I didn’t think I’d learn any new poses. I could not have been more wrong. Each day, Lucas not only taught new poses but also new information that was engaging and fun.”
– Melanie Crow
“The 21-Day Hip Opener Challenge was amazing!”
I really felt myself gain some flexibility and openness in my hips. I didn’t love every stretch—a few were really hard for me—but there were always alternatives offered. The variety of hip-opening stretches was helpful and I hope to continue stretching on a daily basis. I know I won’t ever get bored with doing the same stretch daily anymore.
– Lauren Taylor
“Fun and engaging.”
If you put in the time and feel the discomfort then you’ll notice improvements quickly.
“I totally love this challenge!”
All poses are good for improving my hip flexibility and Lucas is easy to listen to. I can practice anytime, anywhere from my phone and I am still doing the poses every day to improve my hips.
– Teata Thararoop
“No matter what your personal starting point is, I’d highly recommend you take the class.”
I wasn’t convinced that I’d see any huge gains in 21 days but I was wrong. I was shocked to see my range of motion increase by several inches even though I’d felt totally ‘stuck!’ Lucas offers modifications of most positions so that no matter what level you’re at, you’ll be able to practice within your capability—I think that made all the difference. As always, Lucas has a really straightforward no-nonsense approach that is easy to follow and goal-oriented.
“If you work hard enough you can achieve anything!”
I found the course really easy to follow and beneficial for my hips. Although I struggled in some of the poses, it was encouraging to hear Lucas went through the same experiences!
– Adrian Reid
“A fantastic way to form a habit and see results within just 15 minutes per day.”
It was excellent to step through it all with Lucas and also to hear questions from other students and the answers throughout the course. I saw improvement in my range of movement but also learned much more about the hip anatomy than I had expected.”
“The live aspect of the course is unique and using Instagram is convenient and simple.”
The feedback and ability to interact with other students made the experience more immersive than anticipated.
– Lacey Fulton
“Lucas is a great teacher.”
I am impressed by his ability to talk for five minutes about nothing once the instructions and demo have been completed. That takes courage. The exercises are slow but quite strenuous so some previous knowledge and practice of yoga is recommended. Even so, thank you Lucas! And now that I can get the videos on the laptop I am happy.
– Valerie Edkins
“Lucas is so helpful and attentive with answering all the questions that participants have.”
His videos are all really great with detailed explanations of why we do things a specific way. Whether you are a yoga student or a yoga teacher, it’s great to listen to what he says to deepen your practice or find new things to say when teaching gravity yoga. It was great!
– Miyoko Noma
“I really enjoyed this challenge, especially the everyday routine of doing 15 minutes before bed.”
I think it’s very important to do this style of stretching at the end of the day as it’s relaxing but also brings your muscles, ligaments, and tendons into a lax state. I believe it is very beneficial for the body to follow-up with rest.
– Mikey O’Dwyer
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Yoga Alliance Continuing Education Certificate Course
Our school is a registered Continuing Education provider, so all students who successfully complete the program will be issued a five-hour Yoga Alliance Continuing Education Certificate that counts toward your 30-hours-per-three-years minimum to stay active.
Yoga Alliance Certification: Five-Hour Continuing Education
Frequently Asked Questions
Yes! If you join me every day for 21 days, you’ll see measurable and noticeable results. You’ll even see my own progress on camera as we go (I usually only train hips one to two times per week, so daily for 21 days will make a huge difference for me too).
Yes! Beginners often experience the biggest gains. These are extremely challenging, but very accessible poses. They take more mental focus than physical prowess. You’re most welcome no matter what your level or ability.
That’s completely fine. Open a private account just for this program. You can even use a pseudonym and no photo for privacy if you’d like.
Just a yoga mat. I will show you some props, but you can use things around the house (like pillows) as substitutes.
We have students joining from various countries, so I’ll do different times most days and announce them the day before to try to give everyone a chance to join me live, ask questions, and even come on screen (if you want) during the video.
You will, and it’s not a problem! The live videos will be on Instagram for 24 hours and then archived on a special website for you to access forever. You won’t miss a thing.
No problem! Direct message me or leave a comment. I’ll answer every single question personally throughout the course.
This course is conducted on a private account. Only registered (paid) students will be given access, and it’ll be just for us. No one else will be able to see anything we learn (not before, during, or after the course).
It’s fast and easy. It’s already on your phone and you know how to use it. I want to focus on teaching and practicing, not playing around with websites. It’s a super easy way for us to personally connect, too, as we can message each other and talk in real time.
If you want to keep making flexibility gains, keep stretching! If you’re happy with where you’re at, you can do maintenance stretching less frequently, but just as intensely.
Yoga Teachers College is a registered school, so students who successfully complete the course will be given a 5-hour Continuing Education Certificate, which can be applied to your 30-hour-every-three-years minimum requirement for teachers.
This research refers to the casual stretching done before workouts or competitions. Light stretches before a run, for example, will prime your nervous system but won’t prevent injury.
However, when you train for flexibility in a way that actually changes your body and movement patterns, this is proven to reduce injuries. This is why professional athletes undergo postural assessment, and why runners and cyclists are filmed and analyze the way they move. If you go from a dysfunctional running or walking gait to a functional one, the change is palpable.
I’m a yoga teacher, teacher trainer, studio owner, podcaster, and all-around yoga nerd. When I started practicing yoga, I couldn’t touch my toes, but within a very short period of time, I completely transformed my body and my life.
One of the things that frustrates me is that, for the most part, the ‘how to’ teachings in yoga are horrible. What I mean by that is yoga teachers do a great job of showing you how flexible they are, but they are lousy at explaining how they got there.
How exactly did they get there?
Since I’m not naturally athletic or flexible, the question of ‘what is the best way to make progress’ has always been my focus. Over time, I’ve uncovered some very simple, yet powerful truths that I know will make a huge difference for you.
To date, I’ve trained more than 3,500 yoga teachers internationally. I have 2.5 million listens of my health and wellness podcast. I own and operate three professional yoga studios in Barcelona. I’ve spoken on the TedX Stage, I wrote a six-part series for Yoga Journal, and I’ve been interviewed on 16 different radio and television programs. I’m also a dad, a nutrition fanatic, a serial entrepreneur, and I’m obsessed with learning.