10 Minute Yoga for Hips (Deep Hip Stretches)

Transcript

welcome this is a 10 minute yoga for hips routine these stretches are going to be a bit more deep like a yin style stretch so we will um hold these poses a little longer than usual so feel free to modify with pillows or blocks if needed we'll begin seated planting the feet on the mat bending the knees and just rocking the knees side to side rolling over the glutes over the hips just seeing how low you can get the knees don't worry if they don't touch the mat and when you're ready we'll just drop the knees over towards the left so the bottom of the left foot will rest on the top of the right thigh and you can sit upright if this is enough or you can go ahead and just twist and gaze over towards your left staying here if this is enough or go ahead and fold over that left thigh all the way down to the mat or just stopping wherever you feel the stretch feel free to place some pillows underneath the torso for a little height drawing the breath into the belly as you exhale doing your best to soften the body wherever you're holding tension even if it's just for a moment observing the body observing the stretch [Music] [Music] and we'll gently release switching sides dropping the knees over towards the right sitting up nice and tall staying right here if this is enough or go ahead and twist gazing towards the back of the mat and of course you can stay right here or go ahead and take your fold stopping wherever you feel the stretch feel free to use pillows for a little more height using your inhales to create space exhaling to completely let go [Music] [Music] [Music] so [Music] and we'll gently release coming all the way back up we'll go ahead and come to laying on our backs straightening the legs reaching the hands up overhead we're going to take a supine banana pose so just reaching the hands all the way over towards the right keeping the legs exactly where they are just a gentle side stretch drawing the breath into the left side body expanding the left ribcage as you exhale softening the ribs softening the arms feel free to even bend the elbows you can grab opposite elbows if that feels better resting here a few more moments observing the body [Music] [Music] and we'll inhale gently come all the way towards your left once again you can feel free to reach the hands up overhead or you can grab opposite elbows this time drawing the breath into the right ribcage so really expanding the right side body with each breath as you exhale softening the ribs softening the shoulders the arms maybe even the toes and the ankles [Music] and we'll gently release come back to center bending the left leg we'll place the right ankle to the top of the left thigh you can stay right here or interlace the hands behind the left thigh hugging the legs towards the chest keeping the feet flexed so pressing into the heel toes up towards the sky option to rock side to side [Music] [Music] and we'll gently release switching sides left ankle to the top of the right thigh staying right here or hug it in option to rock side to side [Music] so [Music] and we'll release hugging the knees towards the chest big squeeze big hug and we'll grab the outer edges of the feet bottoms of feet to touch or open the feet for happy baby pose option again to rock side to side massaging the spine lower back giving ourselves one last tug here and then we'll take the feet to the bottom of the mat hands to your sides palms facing up and open preparing for shavasana taking this one moment out of your practice to just be and to be with the body in its fully relaxed and present state taking a few moments here to observe the breath observe the body and to soak in all the work you just did we'll begin to wake up the body wiggling the fingers and toes rocking the head side to side [Music] when you're ready we'll roll over towards our right full inhale and exhale coming to a comfortable seat inhaling the hands up overhead exhale heart center thank you for joining namaste if you enjoyed this video don't forget to like it below and