If you’ve been sitting for long stretches (hello, desk jobs and Netflix marathons), your hips are probably crying out for a little love. One of the simplest and most effective movements you can do for daily hip mobility is something I use in almost every in-person class I teach: Windshield Wiper Knees.

This movement is gold. It uses rotation from the hip joint to increase mobility, and helps release tension in the low back and hips. You can use it as a warm-up, cool-down, or just a midday reset between meetings.

How to Do Windshield Wiper Knees

You can try this movement two ways:
👉 Sit upright, leaning back on your hands with your knees bent and feet planted.
👉 Or lie on your back with knees bent and feet on the floor.

Gently rock both knees at the same time from side to side (like windshield wipers!)

Bonus points if you connect it to your breath:

• Inhale as the knees come through center
• Exhale as they drop to one side
  

Simple. Grounding. Effective!

Inside the Membership: May Has Been All About the Hips!

If you’re in the Practice With Bren membership, you already know we’ve been focused on building strong, mobile hips all month.

➡️ We kicked things off with a Hip and Ankle Mobility Practice to increase range of motion and lubricate those hardworking joints. It includes one of my new favorite drills for hamstring strength and lower body proprioception (aka your sense of where your body is in space).

➡️ Then we layered in two strong vinyasa classes leading up to Flying Lizard Pose - a big expression of hip strength and control. (And don’t worry - the “flying” part is totally optional, but the flow builds strength either way.)

➡️ The newest upload lives in the Movement Loops section of the library. It breaks down a Tai Chi-inspired pattern called Brush Knee - a flowing sequence that moves in and out of warrior-like stances and helps reset tight hips, low back, and sacrum. My husband and I use this one often when we’re feeling stiff after travel or long days.

Try These Free Hip-Focused Yoga Classes

Not a member yet? No problem. Here are some free YouTube classes you can try right now to bring more strength and mobility into your hips:

• Strong Hips and Stable Core – 32 min
  
• Strong Hips, Calm Mind – 30 min
  
• Creative Yoga Flow for Hip Mobility – 32 min
  
• Hip-Opening Slow Flow – 20 min
  
• Hip Flexor Relief – 13 min
  
• Hip-Focused Flow – 32 min
  

Find them all on the Practice With Bren YouTube Channel.

Final Tip: Break Up Long Sitting Sessions

Even if you only have five minutes, try to interrupt your sitting throughout the day. Walk around the room. Stretch on the floor. Take a lap around the block if you can.

And if nothing else: try those Windshield Wipers. Your hips will thank you 💛

Want to learn more about the Practice With Bren Membership? View the library of on-demand classes here.