Yoga For Hips | 20 Minute Hip Opening & Flexibility Yoga Class w/ Ben

Yoga For Hips | 20 Minute Hip Opening & Flexibility Yoga Class w/ Ben


Hey, what’s up guys welcome to Warrior Addict I’m Ben Harrison today we’re going to get into some Surya Namaskar some Sun Salutations Create some blood flow gonna do some Syrian B. We’re gonna keep it pretty short. They do about 20 minutes And yeah, then we’re gonna get into some hip openness So I’m talking about hip opening and yoga what we usually mean is expansion of your piriformis Tensor fasciae latae and just getting into external rotation. So we’re gonna do flow some some sequence of days All right, guys, let’s start on our backs We’re gonna bring the soles of the feet together and just allow that means to looking out towards an that. There’s no variation That’s always the same thing. So just coming into one breath right coming into Sam’s sensational breather So we start to focus ourselves in the present. We’re not thinking about a future Not predicting anticipating. You’re not getting stressed about that We’re not thinking about the past either Creating rumination and depression We’re breathing in through the nose and we want to create long slow nasal exhalations So as always and get ourselves into the parasympathetic side of the nervous system, that is the side of the nervous system That’s gonna allow us to be more flexible in our practice They say that the hips are where we store our stress trauma and tension that’s not just in yoga I say in tre trade on release exercise therapy methods So this could be a great practice for you if you’ve only got about 20 minutes and you’ve had a stressful day Let’s begin by engaging the core. Let’s wake up, you know, bring the knees together guys and Elevate the legs here supine Sherpas, press into the floor mat You can even lift the sake of my little maybe you can even reach the hands forward maybe flat Three-two-one continuing to hold or straighten out the legs for my a lot of our pose mode disposition fly Three two one now If you’re still in the suit punch I want you to see if you can extend to here and then piping elevate up to here. We’re not high boat pose now five four three Two one Exhale extend lie the back here or again. We can regress it to here. That’s completely okay five four three two one Release the feet to the floor heel It’s how feed router distance apart and get along on the points that we can brush my heels with our fingertips Press the shoulders back into the mat inhale So pressing the shoulders back into the mat Engages and the Buffs it strengthens the rhomboids Rhomboids draw the shoulders back into retraction. They tend to be quite weak. They tend to be a release of an act in a atomic muscle Basic muscles more active ones in patterns so they pour sean’s forward which all that would do some of that Love what we’re doing yoga. We’ll just try and do habitual positions We’re gonna slowly roll this back down to the mat and Heel-toe feet together an alert stupid show reach for it full progression coming in sit You learn the vasa my rowboat So you even if you’re black here and show that we’re going to see if you could Exhale I can bring it up here You can’t hold the hamstrings again if you need to if that transition was impossible It didn’t make any sense a that we do because brought one side Which I can bring it up into a however You want to feel comfortable fine separate out the seedlings and then bring us all back into I guess whatever feels comfortable Manual for you, it’s your own practice. Totally subjective practice within your four corners of the map modify for injuries, of course back to breath walk and then you loser and Follow the feet bring them through climbing to tabletop position Pull them that part of your hands Just what something back so your biceps for it pull the mat apart we go me switch on your bottom two-thirds of it at least your glue meat and My inhale arch the back And exhale let the almost been round out the downwards above that two more times inhale They sell You know The last of the back more the Restless by Excel And then come to neutral Heavy on the insides of the head so you see this a few times guys Friendlier could this although working once she was like my hello talking what it means might be when you remember is external rotation It’s only where take X learning where table want to stay with this x1 as much as we kind of the sequence then you tell the biceps forward And having that step back plank position strong plank squeeze glutes Run out three Two one we’re gonna walk the right hand under the place movin out it’s you psyche like You might be able to rotate your right foot song before. That’d be awesome If you could well this game though, bring the knee down. Here’s my keep it tight Look up you can catch her Angus that let me talk if you want Turned out Well, hey guys. Alright Left hand under the face. I’ll give that little walk. Let me open now the opposing side engage blades to keep the hips high Want to do the same thing on both sides Take my knee down This little extension is just a Memory take a hand back to the Plank position hinge up into downward facing dog have a little freestyle guys walk out the dog drool circles would be but clockwise and ends in clockwise Whatever feels good Don’t you had yeah straight to have nine Not meant for maybe 14 pounds of weight stretches the spine if you’ve got a massive don’t hang like me 15 pounds of weight stretching the spine You know tell you many of these rezulin toes then you can hop and Pike and float forward you can To the top of them there you would walk up to the top of a map. Yeah how hot folders? Heaven line with hips keep a flat back whatever it takes as we exhale before you might be in the same place. I Mean one. Yes, like my hands down towards ankles. You might be hands flat on the floor, but don’t lose a nice flat spine position hands together Yeah, come on up to vertical you want to bend the elbows this time? I’m gonna start to go through Triceps exciting very take the shoulders a bit. We take a little back then nothing too huge It’s more about a storm is probably exhale hands towards mat food fall Back to a plank position I move in Yasir on this one Ourselves we get exhale forward Shoulders over fingertips exhale halfway down or less. You know how the top of the feet Exhale come back her into down window. Let me show you that with the knees down that was impossible. Don’t worry We’re gonna lift up on the touch. We’re all for it plank knees down. It’s still gonna be hot shoulders over Fingertips exhaling less than halfway down or halfway You know, it’s all the people don’t push the floor or join us on the back together Officer this is to undo some desk posture. Exhale come back words through Downward-facing dog. Why don’t we keep double vinyasa in the mystery a you know bend the knees Look forward exhale hop step walk Florek jump come to the mat. Get how halfway lift exhale Hurtles a man can asana have to go, you know coming up a little back bend Exhaling we’re blasting towards the mat inhale halfway lift exhale he comes on the mat step back plank position exhale forward and You know, thanks Oh Downward-facing dog let’s get a Surya B or at least uh Slightly more modern interpretation of stereo-b Surya Namaskar and how then didn’t eat raisin or toast so opportunity especially if you’ve been working your handstands With me in these videos from warrior attic then you can maybe hop on up into a handstand on a hop You create the position from movement even in a halfway lift exhale Hands towards in that forward thought This time drop the hips way down. So sit into a really uncomfortable. Cha sound the hands up. This is personal katana three Two One Axl and towards the mat for fault You know, I left exhale hands on the map. So you can flip back to chat right now if you want to Oh, Step back walk back playing – Joe right up dog exhale downward facing dog and This is my preference gonna bring the feet to the center inhale Right heel to the sky for the foot bring the knee to the nose touch if you can Step foot down and anyhow hands up. Now. Look if your balance is too much just bring that ringing down. That’s okay That’s a step on back vinyasa You know Get the center and then raise the left one foot need to nurse Step it down set it short You can always bump it up with the hand again need to me down. Just go all this is fine And want the same thing both sides Continue to follow the exhalation down into chaturanga And low plank inhale and up exhale back downward facing dog Let me take about five breaths and I’m down dog between each of our brows and do two lasers So the idea of the Sun Salutation is this Dichotomy present because it Quickens, of course the heart rate, but the idea is that it slows respiratory process Because they’re coordinating each inhale and exhale with part of the motion part of the movement In our family to raise a toast pop up into that ball handstand again or walk step jump whatever to the top of the mat Inhale halfway lift house. I should or not X out as towards the mat forward fold. This is enough birdies Going up my shoulders inflection scapular three, two one exhale That’s it now, I return a sinner exhale hands on the mat step back we jump back to chaturanga From the toes we’re getting to do it the knees down exhale fold in half way You’d hop up or exhale backwards? Look damn dog And let’s come off weighted Hands. Anyway, we’re gonna bring the feet together Reduce the knees towards the edges of the mat You can come up piano fingers if you want to evil dead hands or palms flat We’re gonna walk my hands probably up on that over to the right hand side Then maybe take our left hand top of that right hand You can always move your bar as well on the opposite direction to the hands You can sit and some of your left heel to stretch out through your cue are a little bit more through the lower back Maybe the back of the shoulder feels are too Hipster neutral with a head back through the center exhale The hands bathrooms and sons are hipster neutral we’re all tabletop position I’ll step back plank you put up an answer in here if you want to or just hinge straight back to down a doll And then immediately we’re gonna walk to the center inhale right heel to the sky you can open out it’s a split dog if you wanted and then bring that right knee to the right wrist and a Right and call for the left wrist. So we’re not gonna come up and what come on King pigeon stuff Instead allow You know the humor to be placed though towards a boy it feels comfortable If you wanna stretch they send water your piriformis for my shot while sales backwards to extend this foot towards the top of the mat see people at the foot Don’t need to do that. Yeah, so I can’t show you how backwards it’s gonna be easier position class We’re going to get traditional unless I’m not much of a traditionalist But in this instance, I’m going to stack my fists and put my forehead on top of the fists Again then to the piriformis and I think you’ll only go about on the right side sacrum is balanced I’m About straighten up Bring the toaster than that Bareback riding position Did you have sex I’ll hold it down Exhale back this down facing dog Next inhalation with the feet to the center inhale, raise the left hand to the sky three-legged dog Put the foot see that all over The top of the body gives me that through another left after they keep it equal weighting bypass Mister now, you know that need to let first shuffle myself back, but if I want to or not It’s really bringing down to that visualize it static fists again the side for me I just need like three minutes and action You know coming up I’m gonna set up onto that left side Bring that right foot around touching I Can be back if here for that’s what I need to keep a straight supplier and be coming forwards and falling way straight forwards Press the knees down towards and Matt Now being traditional ballet, you know, so a lot of people come out from the beat like this opening up the foot book Okay, I’m the checkbook updates and all that. But um, look, it might not be useful for you Okay if you tend to walk towards the outsides of your feet if that’s the part of your training shoes that you Wired down and then probably not the best right areas tend to do stuff that would get out and it’s like let’s consider Instead of what we do over time due to opposite normal digital ranges All right guys so We’re gonna maybe just bring the feet slightly forward too intense for the last couple of minutes reach forward roll back down If this is too intense If you don’t want to be here for two minutes by all means she must know straight legs Okay, so to you Orchestra bustling today well know I’m gonna be here for quality over quantity Watch the breath Our next inhalation we bring the awareness back into the body the extremities offense up to the toes And then bring the knees up into the chest Giving my hard or not. Whatever feels bad. I don’t know feels best as we exhale take a general roll to one side Probably gonna be the right. I’m gonna support ourselves Generally back up to vertical see it relatively straight spine From here just point the eyes open Thanks so much for tuning in guys and catch you next time a new mat, please