After completing the challenge, I’d like to make stretching a part of my regular routine. Mooney explains that just two to three sessions of 20-30 minutes of stretching per week could boost your mobility. Here are some poses he recommends to try to work on your hip flexibility:

Pigeon pose

“Pigeon pose is one of the best stretches to counterbalance tight hips. Pigeon will help release the hips and lower back muscles which will help bring better flexibility and decrease tension,” explains Mooney.

How to do pigeon pose:

Start on all fours, bend your knee and begin to cross it forward in front of your other leg.
Keeping the back leg straight, square your hips towards the front and bring your torso down into a forward bend over your leg – if you can, maintain a 90° angle with your front leg. (If you are feeling any pressure in the knee or having trouble keeping the 90° angle, slide your foot closer to your body and feel the stretch in your hip)
Spend one or two minutes on each side, slowly moving between pushing your chest to your knee for 10 seconds then releasing

“I tried a hip-mobility challenge to offset my desk job – here’s why it was so humbling”