Yin Yoga Break ♥ Swan (Pigeon) Pose to Release the Hips | Hip Opening Yoga Stretch | 14 Minutes

Yin Yoga Break ♥ Swan (Pigeon) Pose to Release the Hips | Hip Opening Yoga Stretch | 14 Minutes


hey everyone is Amy here welcome to my
youtube channel thanks for joining me for this little yin yoga break we’re
gonna be exploring Swan pose today which is very similar to pigeon pose if you
typically practice vinyasa yoga you might be used to this posture being
called pigeon pose so we’re gonna enjoy short practice we’re just going to be
pretty much working with that posture to really deeply open up our hips and
ground our energy and who knows what else so roll out your mat and I’ll see
you on the other side all right we’re gonna start in child’s pose so come over
onto your hands and knees I’m just gonna whip my hair back quick into a little
bun resting your forehead down on your mat just wiggle around a little bit let
your body release here and we’ll just take five deep breaths just using these
five breaths to ground into your practice today as you exhale just let go
of whatever you were previously doing and breathing then to really feel
yourself here in this moment breathing in to feel your body breathing
into this practice feeling yourself here on your mat and your next inhale begin
to rise up onto your hands and knees and let’s just do five more breaths through
a little bit of cat-cow so spread your fingers wide push down through the hands
around your back and then inhale arch your spine gazing
up exhale round through your back inhale arch through your back lift your chin
open your heart exhale around just take it nice and slow moving with the rhythm
of your breath inhale arch pick two more like that on your own
flowing with your breath all right and then tuck your toes lift
your hips stretch yourself up and back through downward-facing dog maybe just
pedal out your heels just a little bit and then preparing for a pigeon on the
right side send your right leg up and just stretch out through the right toes
big breath in exhale bring your right knee to your right thumb just kind of in
that general area and you can kind of tent your fingers here and maybe just
rock around a little side to side and just kind of see if you can let your
hips settle into this pose find your sweet spot and if your hips are really
really tight if you have a pillow or a blanket handy just slide it right
underneath this right hip that support what might feel really good for you
we’re gonna breathe and stretch your chest open lift up and then exhale just
walk your hands out you can come down to your forearms maybe
you want to rest your forehead all the way down onto your mat if you have again
folded blanket a yoga block pillow nearby you’re welcome to rest your head
on that as well and then suddenly then we’re gonna hold this for about 20
breaths see if you can remain really present with your body and the
sensations that you’re experiencing on the inside keep the breath nice and deep breathing
towards your belly breathing in so deep it feels like the breath is circulating
down into your hip joints when you exhale see if you can allow all
parts of your body touching the floor let them lean into the floor so just
think about really surrendering your weight to the earth relax your jaw maybe
even softening around your shoulders a bit and again coming back to that deep
deep breath taking the breath towards the base of your spine notice if your mind isn’t 100 if you’re
thinking about something other than this moment and just come back into feeling
mode out of thinking mode into feeling the sensations in your body maybe the sensations again are intense
as we sink into this posture and hold is a little bit longer maybe these
sensations make you want to move or wiggle or escape somehow and see if you
can just observe be curious about what you’re feeling let’s take three more deep breaths maybe breathing out that last time
through the mouth and then just beginning just slowly slowly walk your
hands up tall pigeon breathing tuck your back toes reach back slowly could move
right to hands and knees swinging the hips a little side to side here all the
way back through down dog maybe notice being just the difference between the
left and right sides of your body holding this pose for a little longer
than what we might normally do in a vinyasa class for me has a really
grounding effect start to feel really solid steady grounded in my body that’s
what it’s like for you and then we’ll switch sides so if you are up here in
down dog feel free to stretch that left leg up take a nice big lift of the leg
breathing in and then exhale everybody bring your knee towards your left thumb
your left foot comes close to your your right hip and then again you can just
rock around a little bit maybe we go into the pose sometimes it’s helpful to
take this back leg and tuck it in a little bit rolling the top of your right
thigh towards your mat use your props prop up that left hip if you need to
take a big breath lift up the chest exhale begin to walk your way out onto
your elbows maybe lowering your head down to a yoga block or to your wrists
settling and we’ll be here for a few minutes
deep deep breathing centering your awareness inside your
body so you’re deeply connected to your inner self in a feeling mode so we spend
most of our our day in thinking mode up in our heads when we come to our mat
it’s really time to drop into feeling mode release the stress the tension that
you’ve accumulated in your body and a lot of times we can release that through
stretching of course breathing moving but also feeling there could even be
emotions that may begin to arise as the physical tension begins to release so
your breath here is gonna support that process when you exhale we’re clearing
out the stress and inhaling to restore the muscles that are being stretched
breathing in to restore the joint be breathing in to restore our inner energy
tank the hips are related to the first and second chakras energetic sensor
centers in the body and specifically the second chakra relates a lot to emotions
so sometimes as you start to deepen into your hip joints emotions will emerge
that just need to be felt that just need to be accepted we’re going to take about five more
breaths on the side let these breath be deep breathing way
down into your belly on your next inhale begin to rise
walking those hands up nice and slowly who and then when you’re ready you can
ease yourself back again maybe you just drop both knees into Child’s Pose or
come through down dog give a little sway of the hips then bring your knees down
to your mat stretch through Child’s Pose just for a few breaths and then from Child’s Pose you can just
walk your hands up and maybe you want to take a few more yoga stretches to
complete this practice for yourself maybe that was just a little break a
little stretch that you you gave yourself for the day if you are feeling
ready to move into whatever you’ve got going on next let’s just close the
practice here bring the palms to touch take one last cleansing breath in
through the nose out through the mouth I know my hips are feeling really
awesome right now thank you for joining me for this little yin yoga break if you
liked the video give it a thumbs up and be sure to subscribe to my channel so
that you can practice with me more often and leave me a comment let me know how
your hips are feeling and I would love to know so I’ll see you next time thanks
again and namaste