Hip Stretching Yoga Sequence 12 mins

Hip Stretching Yoga Sequence 12 mins


Hi, everybody. Welcome back to another week of videos. I am taking you through a nice yoga practice
today to really open up the hips from all angles, front, side, back, everywhere. It’s going to be a short 15-minute session,
so you can do it on its own. You can do it combined with some of the other
workouts that I have on here, whatever it is that your body most needs. All you need today is a mat, and when you’re
ready, let’s get started. We’re going to start at the top of your mat. The mat is behind you, and we’re going to
start with some chair poses to help warm up your legs. When you’re ready, just stand up nice and
tall. Take a moment to really feel your mountain
pose, grounding through the feet, engaging your muscles to really lift you up towards
the ceiling, shoulders connecting down, abdominals a little bit engaged. Inhale to reach the arms up. Exhale to sit back in your chair pose. The weight goes right to your heels. Stay here and hold. Inhale again. On your exhale, straighten the legs. Place your hands on your thighs. Press through the balls of the feet and your
toes so that we engage your hamstrings, and we’ll give it a nice stretch in a minute. Chin is pulling in slightly. Inhale. Exhale to forward bend. Inhale. Open your arms out to the sides, coming up
with a nice straight back. Exhale, arms released down. Two more times like this. Inhale, arms reach up. Exhale to chair. One breath here. Exhale, straightening the legs. Hands on your thighs, chin pulls in, so really
careful not to arch into the back of your neck. Next, exhale. Release forward. Inhale, opening up your arms. Lift and exhale to release. One more time. Inhale and exhale to chair. Stay for one breath. Exhale, straightening the legs. Hands on your thighs, lengthened through the
back of the neck, and exhale. Forward bend. Inhale. Open and come up. Exhale. Release. Good. Let’s start working through our sequence now,
so we’re going to inhale. Reach the arms up. Exhale. Forward bend. The knees can be a little bit bent here if
you need it to. Good. On the inhale, step the left leg back. Bring the knee down on this first one, top
of the foot presses into the mat. We’re going to inhale. Reach the arms up. Exhale. Hands go down. Step the front. Kick back. We’re in downward dog, lengthening through
the back of the spine. Get those inhales to really open up the space
between your shoulder blade. So as we inhale, we feel that we’re lengthening
in the spine. Reach your heels to the back. Next, inhale. The left foot steps forward between the hands,
the right knee goes down. Inhale to reach the arms up. Press the top of your foot into the mat. Hands go down. Exhale. Step the feet together at the top. Inhale to open up the arms. Come up to standing. Exhale. Arms released down. Inhale, arms reach up. Exhale, forward bend. Inhale. Step the left foot back, but this time, don’t
let the knee go down. As you inhale, come up and reach your arms
up towards the ceiling. If this is too much, you can have your hands
resting on your thigh. Press down through that back heel. Connect the muscles of your thighs by pulling
the knees up, the knee up, the back knee up, and that’s going to give you a nice opening
in that left hip. Exhale, hands down. Step back, downward dog. Stretch, lengthen. It’s a moment to really connect the shoulders
to open up your fingers nice and wide. Next, inhale. The left foot steps forward between the hands. Okay? Here we go again. Inhaling, reaching the arms up, pressing through
that back heel, lifting the back knee, straightening that back leg, opening up into that right
hip. Next, exhale. Hands go down. Step the back foot forward. Inhale to open up the arms, and come up. Exhale to release. Good. Let’s do that again. Inhale, arms reach up. Exhale, release forward. Inhale, step the left leg back. Knee stays lifted. We inhale to reach the arms up. This time on the exhale, bend the elbows down
and back as we bend that left leg, so the back leg. Inhale, press back through the heels, straightening
the leg as the arms reach up. Exhale to downward dog. Nice deep breaths. Next, inhale. Step the left foot forward between the hands. Arms reach up. Exhale. Bend the elbows down and back, bending that
back knee, and then inhale. Stretch through the back heel through the
leg as the arms reach up. Exhale. Hands down. Step the back foot forward. Inhale to come up. Exhale to release the arms. Great. Now, let’s inhale. Arms go up. Exhale, forward bend. Inhale, left foot steps back. Look forward. Just press your hips down here, so we’re really
taking a moment to bend into the front leg to press the hips down and forward. Exhale to step back into downward dog. On the next inhale here, we’re lifting the
left leg up towards the ceiling. Keep your hips squared. Start to bend that top leg. Bring the knee in towards the chest. Hold it here for a moment that will help your
abs get a little workout, and then place the knee between your hands. Slide the back leg back. Okay? Careful not to fall into that left hip or
butt cheek. We want to stay as even as possible through
the hips with the hips squared forward. Now, push into your left leg so that you can
really take your hands away and you’re supported by your leg. That’s how much activation we want. Inhale. Exhale to release over the leg. Inhale to open up. Exhale, release over the leg. Inhale up, and exhale. Release over the leg. Keep pressing the leg down. Now, slowly come up. Press the top of the back foot into the mat. You’re going to feel a stretch on that right
hip as well. Inhale. Exhale to step back to your downward dog. Now, let’s inhale. Lift the right leg up. Keep the hips squared. Start to bend that back leg. Pull the knee in towards the chest. Hold it here for a moment. Step the knee between your hands. Slide the left leg back. Press the right leg into the mat. Do a little test. Take your hands off. Inhale, lengthen. Keep the activation in the leg as you release
over it. Inhale to come up. Exhale to release over that front leg. One more time. Inhale and exhale over that front leg. Inhale, come up. Press the back foot into the mat. Get a little bit more of stretch into the
left hip. Good, and exhale. Step back to your downward dog. When you’re ready, step your left foot forward
between your hands. Both feet come together. Inhale to stand. Exhale to release the arms. Now, let’s go for a nice hip stretch balance
challenge at the same time. If it’s too hard to balance initially, feel
free to support yourself on something. You can be hands on the wall, on a chair,
on some kind of support, and you can even have your back to the wall too. That’s another solution, but we’re going to
take the left ankle and cross it over the right thigh, and just push one into the other. Push the thigh into the ankle, the ankle into
the thigh. Hands come together in prayer position, chest
level. Push one hand into the other. Inhale. Exhale to hinge forward at your hips, and
then bend the supporting leg as much as you can. Okay, and we’re just going to hold it here
for a little bit. So you’re actively pushing that ankle into
your thigh, your thigh is resisting up, and you’re pushing your palms into each other. All of that helps you balance, and if all
that fails, press the tip of your tongue to the roof of your mouth. Okay. That helps turn on your spinal stabilizers. Good. Inhale. Come back up. Okay. Shake it out a little bit, and let’s do the
other side. Cross the right over the left. Press one into the other. Press the palms of your hands together. Inhale. Exhale to hinge forward at your hips, and
then bend that supporting leg and hold. Nice deep breaths. Pick a point to focus your eyes. Coming up slowly, shake them both out, and
just to finish off with a little bit more symmetrical work, let’s bring the feet close
together, parallel. Inhale, arms reach up. Exhale, come down into a full squat, releasing
the chin down to your chest. Inhale, lengthen, lift up, and exhale. Release the arms, and let’s do that one more
time. Inhale, arms reach up. Exhale, coming down into the little squat. Your chin reaches down to your chest a little
and breathe. Good, and then come up, lengthening. Exhale, release your arms down, and just bring
your palms together, heart center, and just take a couple more breaths. Just notice the work. Notice how your hips feel. Then, release your arms. There you have it, a quick, but really effective
hip opening from all angles nice yoga routine. If you feel you need more, just do it twice. Run through it twice. Run through it three times. Whatever it is that your body needs, do it. Okay? But make sure you practice consistently because
a little bit every day is way more effective than doing hours once a week. That’s it for now. If you like this, don’t forget to hit that
“Like” button. Subscribe if you haven’t already, and I will
catch you next week. Take care. Bye-bye.