Most of this class is done in a kneeling position to train hip external rotation using resistance-based exercises. This approach is scientifically proven to strengthen the deep hip muscles that many people underuse in daily life. This work prepares you for the butterfly pose (bound angle pose) and builds the kind of strength your hips need for real-world movement — stepping to the side, stabilizing yourself when you change direction, getting in and out of a car, and walking with balanced support. Because long periods of sitting reduce this range of motion, the inner and outer hip muscles often become unbalanced. That’s when the hips start to feel tight, weak, or restricted. In this class, you’ll use resistance to activate the muscles responsible for side-to-side movement and rebuild strength and mobility in a targeted, effective way. We’ll end with a calming breathing exercise to settle the nervous system and integrate the work. What you need: Yoga mat Nice to have: Wall space, two yoga bricks (or books), small stool, blankets, bath towels, or any supportive items you have