Hip Opening and Hamstring stretch Great for Runners Cyclists & Athletes True Mobility | Yoga Dose

Hip Opening and Hamstring stretch Great for Runners Cyclists & Athletes True Mobility | Yoga Dose


– Alright, today we’re just gonna do a quick hip and hamstring stretch. So this is a great
practice that you can do if you don’t have much time, but you wanna get some
relief from all the tension that you feel in your
hips and in your back. So let’s get right to it. Click the Like button,
leave a comment below, let me know how it goes, and
subscribe to the channel. Let’s get started. (soft guitar music) Alright, so our first
stretches that we’re gonna do are a couple of supine stretches. We’re gonna finish with legs up the wall which is really great stretch for your back and for your hamstrings. Okay, so start off onto your back. (exhales deeply) And let your shoulders
drop, let your pelvis drop. And we’ll just get a little
bit of pumping movement for the lower back. So if your lower back is
stuck all day like this, sitting in a chair, then we want to start to get some nice fluid movements. So as you inhale, arch your lower back, feel just a little stretch there, and as you exhale, start to flatten. Doesn’t have to be the
biggest range of motion. Inhale, just like you’re
massaging your spine, think of that. Exhale, flatten. Then inhale into neutral. Now, maintaining your neutral, you’re gonna take your
right leg up in a strap. You need a strap for this. Take your right leg straight up and stretch your left leg out. (exhales deeply) And practicing breathing into the area of sensation, tension. Good, then release that
leg and change legs. Practice keeping your lower back long as you stretch your left leg
up and your right leg out. And then release that. And let’s do a twist. Cross your right ankle over your left knee and slowly let your knees
fall over to the left, but keep lengthening your lower back as the knees fall over. The right thigh turns away from you, and the tailbone is lengthening to help to keep the navel
in, lower back long. Bring your legs back to center and change the cross of your legs. Slowly let the legs start
to fall over to the right. Again, keep the left thigh
turned away from you. Elongate the hips, elongate the tailbone out of the lower back, reach the sit bone towards your right heel. Good, then bring your legs back to center. Ah, it should feel like
such a nice stretch. Okay, now roll over to your side and press yourself up. Then come up onto your knees and step your right foot off to the right. Grow as tall as you
can through your spine, and as you inhale, start to lunge. Bring your lunge and bring your hips towards your right heel, but keep turning your right thigh out to make sure that your right knee doesn’t twist in. And go to the area where
you feel sensation, stretch, and breathe there. And come back up, change sides. Right knee down, left
foot out to the side. Turn your thigh out, grow yourself tall, and keeping your spine
tall, start to lunge. Keep turning the thigh
out so that the knee doesn’t twist in. Stretch across your inner leg. Keep your height through
your lumbar spine. Keep your chest open. And come back up. So those are some really great stretches to help open up your hamstrings,
to open up your hips. This last one is a great way to end to help to relieve
tension in the back body, especially lower back tension, sciatica. This is a great one to do. So I have my mat up against the wall and this one isn’t about how close I get my butt to the wall, it’s more about if I can let my butt relax so that the legs can
release nice and even. So I sit kinda close
with my butt to the wall because my hamstrings are pretty open. So if your hamstrings are really tight and your butt tucks up like this, then I want you to scoot further away until your butt drops down like
you see mine dropping down. This isn’t about like trying
to get the deepest stretch, it’s more about just
getting the legs to relax. So you wanna go to that
point where you feel oh, my thighs dropped down and they relax, not to like how much I can stretch myself. If you wanna do that for a second, that’s okay, but then you wanna move away so you can get this nice
relax of the thighs. Okay. Let your arms open up to your side. And feel both sides of your lower back releasing nice and even. Let the chest open. And just practice watching your breath come in and out through your nose. As you’re relaxing here
in your final meditation, you might notice some asymmetry. Instead of trying to fix it, just notice any difference
from right to left. And again, practice watching
the breath come in and out. Then gently bend your knees. If you wanna stay longer,
that’s totally cool. Roll over to your side and press up. Good, and then sit up
straight for a moment, just in final moment meditation. Notice the sensation in the body. Observe the quality of the breath. And observe the quality of the mind. So just notice how your practice
makes you feel at the end. Then open your eyes,
bring your palms together. Thanks, namaste. Alright, thank you for watching today. I hope you enjoyed this
brief little sequence to keep you in the
groove of your practice. If you have been enjoying the videos and you’d like to help to support then you can do that by clicking on the PayPal icon at the
bottom right hand corner of our banner for our YouTube page. Thank you. I’ll see you next time.