The hip can move in every direction and a day of sitting uses one of them. Tight Hips works through the rest. It is a sequence of nine poses held for 30 seconds each. When you reach the end you repeat it on the other side. The card starts standing, moves down through a squat and a lunge to the floor and finishes on your back. It is for hips that feel stiff from chairs, cars and long days. It asks for patience and never for force.

Each pose approaches the joint from a different side. The wide-legged forward fold lengthens the hamstrings and inner thighs at the back of the hip and the lifted arms open the shoulders at the same time. The deep squat takes the hips into full flexion with the knees pressed apart. The seated twist turns the pelvis and spine in opposite directions and reaches the muscles on the outside of the hip. The low lunge is the important one for anyone who sits a lot. It opens the front of the hip where the hip flexors shorten in a chair. Pigeon follows and stretches the deep rotators and the glutes of the front leg while the back leg keeps the front of that hip long. Child's Pose is a rest for the back in the middle of the work. The last three poses happen lying down where the floor supports the spine and the hips can let go fully: a knee hug, a figure-four for the outer hip and a gentle twist. Thirty seconds gives a muscle enough time to stop guarding. The symmetrical poses come round twice and the second visit usually goes further with less effort.

In pose 1 stand with your feet wide, clasp your hands behind you and fold forward from the hips as your arms lift away from your back. In the squat keep your heels down if you can and use your elbows to ease your knees apart. For the seated twist extend one leg, bend the other knee, bring your palms together and turn towards the bent knee. In the lunge step one foot forward between your hands and let your hips sink with the back leg long. For pigeon fold the front shin under you and lift your chest. Rest in Child's Pose with your arms reaching forward. Hug both knees in for pose 7. For the figure-four cross one ankle over the opposite knee and draw both legs towards you. For the final twist drop both knees to one side and let your shoulders stay on the floor. Ease into every pose and stop at firm tension. Nothing here should be sharp or painful.

Hips open by being asked often. Forcing them once does very little. Ask again tomorrow.

Make it Harder: This one is not for pushing. Unclench your jaw and your hands in every pose. Tension held anywhere else keeps the hips on guard.

Make it Easier: Sit on a cushion for the seated twist and slide one under your front hip in pigeon.