How to do a Hip CAR (controlled articular rotation)

Hip CAR (controlled articular rotation) | Disclaimer: Yoga Framework™ recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise, yoga or mobility program. When participating in any exercise or program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. Educators at Yoga Framework™ are certified in Yoga, FRC and FRA (Functional Range Systems).

In this video, we guide you through a comprehensive morning mobility routine designed to wake up your entire body and promote joint health. This routine focuses on every major joint, with special emphasis on the hips. We take a deep dive into Hip CARs (Controlled Articular Rotations)—exploring their benefits, proper execution, and how they help improve mobility, stability, and overall movement quality. Whether you’re an athlete, a yogi, or just looking to move better in your daily life, this breakdown will help you get the most out of your morning routine.

The basic articulations:

  • Flexion and Extension
  • Abduction and Adduction
  • External Rotation (lateral) and Internal Rotation (medial)

The Hip CAR (controlled articular rotation):

  1. Start standing
  2. Bend the knee and thigh (femur) moving the leg diagonally across the midline of the body for adduction
  3. Then take the thigh (femur) towards the belly or rib cage for hip flexion at end range
  4. Externally rotate the hip while moving it away from the midline of the body (to the side as far as possible) for abduction
  5. Maintain abduction while internally rotating the hip moving it into extension (avoid moving the leg back into adduction while rotating the hip internally)
  6. Begin again moving the leg towards the midline of the body diagonally for adduction
  • Avoid folding or hinging in the standing leg for compensation
  • Always express current end ranges
  • Repeat again or in the opposite direction if desired
About jeffrey posner

First certified in New York City, he then explored the practice of yoga and sacred geometry within the various lineages. He has since studied with the Ido Portal team and completed the Functional Range Systems FRC®/FRA® certifications. Jeffrey is the author of the Yoga Framework “course book”. He has been featured on Yoga Journal, Spartan TV and other prominent media outlets.

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