90/90 Hip Switch

A seated hip mobility practice that explores rotation, weight shifting and moving between two 90/90 positions with support and awareness.

“Sit with support. Let the knees turn. Notice the hips respond.”

90/90 Hip Switch explores how the hips rotate from a seated position. The shape offers a clear base, while the movement reveals differences between sides. Rather than aiming for exact right angles, the practice invites steady transitions, useful support and an honest sense of available range.

The purpose is not to make the hips more open. The purpose is to explore rotation with curiosity. Comfort, breath and control matter more than depth or appearance.

1. 1Sit on the floor with your knees bent and your feet wider than your hips.
2. 2Place your hands behind you or beside you for support.
3. 3Let both knees fall gently towards one side.
4. 4Allow the front shin and back thigh to form a loose 90/90 shape.
5. 5Pause and notice the breath.
6. 6Bring the knees back through centre.
7. 7Let both knees fall towards the other side.
8. 8Move slowly between sides.
9. 9Keep the movement small if the hips or knees feel strained.

Instead of searching for the “correct” position, notice:

• •Can the pelvis move with the legs rather than resisting them?
• •Are the knees comfortable as they turn?
• •Do you need the hands for support today?
• •Can the spine stay easy while the hips move?

Allow the breath to guide the pace. If the breath becomes held or sharp, reduce the range, use more support or pause in the middle.

Observe how the student shifts weight through the pelvis. Notice whether the knees are being pulled by effort or whether the hips are able to participate in the movement.

Reflect after practising:

• •Which side felt clearer?
• •Where did you feel resistance or ease?
• •What changed when you used your hands for support?

Rather than mistakes, you may notice:

• •Forcing the knees towards the floor
• •Lifting one sitting bone without awareness
• •Rounding heavily through the spine
• •Moving too quickly through the centre
• •Holding the breath

• •Sit on a folded blanket
• •Keep the hands behind the body
• •Make the leg angles wider or smaller
• •Pause in the centre between sides
• •Reduce the range of the switch

• ✓The knees move without strain.
• ✓The breath remains steady.
• ✓The pelvis can shift with awareness.
• ✓Both sides have been explored without forcing.