20 Minute Yoga Flow For Hip Flexibility & Strength

20 Minute Yoga Flow For Hip Flexibility & Strength


welcome this yoga flow will help target
the hips helping build strength and flexibility let’s begin on our knees
drawing the breath in through the nose out through the nose
softening the shoulders with your exhales setting an intention for today’s
practice to listen to the body be good to the body in each posture and
movement when you’re ready go ahead and take the
knees wide walking the hands forward forehead chin or cheek to the mat for
Child’s Pose drawing the breath into the belly
expanding the belly and lower back letting your waistband get tighter here
with each inhale exhale softening the shoulders the upper back next inhale tuck the toes sending the
hips up for down dog walk it out here bending one knee at a
time you next inhale step to the top of the mat exhale bending the knees forward fold inhale to standing hands overhead exhale
heart center inhale softening the shoulders with your exhale grounding
through the feet bein tucking the tailbone under very
slight movement taking the hands to your sides palms facing forward rooting down
here on your next inhale hands overhead exhale fold inhale half-lift exhale plank chaturanga inhale updog exhale down dog
feel free to bend the knees here next inhale step to the top of the mat
half lift exhale fold inhale the standing hands overhead exhale hard
Center inhale hands overhead exhale fold inhale half-lift exhale chaturanga inhale updog exhale sending the hips up
for down dog inhale step to the top of the mat half
lift exhale fold inhale standing hands coming up overhead
exhale hard Center take the feet hip width distance you hands resting on your hips start to
ground into the right foot shifting your weight inhale begin lifting the left
heel rest here finding your balance or go
ahead and engage the foot drawing the knee up take your time here go ahead and
place the left foot on the inner right thigh for tree pose hands resting at
heart center or begin to grow your branches if you’d like a stretch in the arms take
reverse prayer you release sending the left foot back for
warrior three on an exhale plant the left foot inhale
high lunge exhale chaturanga inhale updog exhale
down dog inhale top of the mat half lift exhale fold inhale standing hands overhead exhale
heart center take the feet hip width distance hands resting on your hips being shifting your weight into the left
foot when you’re ready begin lifting the
right heel rest here begin engaging the right foot lifting the knee place the
right foot on the inner left thigh for tree pose taking your preferred arm variation embracing the Wiggles and shakes is what
makes us stronger release sending the right foot back or
year three exhale plant the right foot inhale high
lunge exhale chaturanga inhale updog exhale down dog you go ahead and drop the knees
wrists under shoulders knees under hips threading the right arm under the left taking the left hand to the top of the
mat drawing the breath into the belly inhale release left hand threads under
the right right hand reaches up towards the top of the mat release let’s go ahead and meet on our
backs bending the knees take the feet mat with
distance elbows in line with the shoulders begin rocking the knees side
to side seeing how low you can get the knees you you begin finding some stillness let the
knees rest against each other you when you’re ready give yourself a good
squeeze you can never give yourself too many hugs here dry the knees to chest release for shavasana feet to the bottom
of the mat hands your sides palms facing up and open giving yourself this time
this one moment out of your day to fully let go
surrender and feeling the body in its fully relaxed state in the present
moment begin waking up the body wiggling the
fingers and toes rocking the head side to side he bending the knees rocking the knees
side to side and when you’re ready roll to your right taking a moment here
giving yourself a pat on the back for showing up to the mat today on your next inhale come to seated inhale hands overhead exhale hands to heart center thank you
for joining namaste you you