Bridges - regular at first, can add toe taps at the top of the bridge (lift one foot then the other) - this strengthens lower back and hips for independent movement and there are lots of variations as you get stronger
Figure 4 stretch - hold for 2 min to get into fascia
Laying down on belly with upper body propped up a bit - puts lower back in the opposite position as we normally have it and usually feels v good

She is a PT and yoga instructor:

https://youtube.com/playlist?list=PLu1NGtuj085hUO8azUSWfTiyy3Hn0d90m&si=BHR9mmFxcbeJUF9O

I have tried foundation training too and it is helpful but i felt bored w it lol

Work on releasing emotion stored in hips (hello, grief?) and strengthening root chakra security. So maybe 5 rhythms/ecstatic dance, which i am never bored with haha 

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 That grief is a real pain in the ass. Will look up 5 rhythms 🪩