Hip Mobility - Open Your Hips - 13 Min Yoga Practice

Transcript

Hello everyone, welcome to Yoga
with Adriene! I'm Adriene, this is sweet Benji. And today we have a quick
little Hip Mobility for you. So let's get started today on our backs. Come on down to the ground. Take your time getting there. You can bend the knees. Bring the feet to the earth. Relax your arms down gently at your sides. And let's take just a couple moments to tap into the breath. So from here, when you get when you get to
the ground, take a second. And then when you're ready, we will inhale in together. And exhale out together. Feel your feet rooted on the floor. Excuse me. As you breathe in. And out. Then one more time. Just like this. Inhale in fully. And exhale out fully. Lovely. Keep the left foot where it is. We're going to slowly
reach the right foot up towards the sky. Now, depending on where the hammies are
today, the foot may not make it up super high. So wherever you end up is is great. You can keep the palms on the ground or
even grab the outer edge of your mat here. Or if it's available to you and your body,
you can interlace the fingertips. Bring them behind the thigh. Now bring this right shin
so it's parallel to the ceiling. So we have kind of a 90 degree look going on here. Inhale we'll straighten
the leg point the toe. Just do your best. Doesn't have to go all the way straight. And then exhale flex
the foot and come back to that 90 degrees. Inhale point reach stretching through the hamstring. And then exhale bending at the knee. Inhale reach. Exhale bend. Inhale reach. Exhale bend
if it's available in your body. On the next
inhale as you reach you might draw the leg a little closer into your body.
But you might not. Don't push it. And then exhale bend again. Inhale reach. Exhale bend one more just like this. And then we'll take the right ankle. That's what that's called. And cross it over the top of the left
thigh. Take a moment here to just press
your right hand into your right thigh. Ever so slightly flex through your right foot. And you can stay here
if this feels like enough or will lift the left leg,
bring it to that 90 degree position and maybe interlace
the fingertips behind the left thigh. If it feels
good to just rock gently side to side. Here, give it a try. But everyone, I encourage you
to take some nice, full, deep breaths in here as you gently draw
the left thigh in towards the body, opening through the right hip. On your next exhale, release that. Bring the right foot to the earth
and we'll kick the left leg up high. Palms can stay rooted on the ground
for this move. Or if it feels right in your body,
interlace the fingertips. Bring them behind the left thigh. Point up towards the sky
as you breathe in. Exhale, bend the knee. Flex the foot as you breathe out. Inhale we reach and exhale, flex and bend. Moving with your breath. Getting a little hamstring love. In this hip mobility practice. Of course we know it's all connected so beautifully. All right. On your next round you might point and reach and maybe draw the leg
just a tad closer in. Don't push or force. Just an option. Let's do one more round. And then when you're ready, bend the left
knee. Bring the right. Excuse me. Left ankle to the top of the right thigh and left palm comes to
the left inner thigh for just a gentle. Touch point. Like opening up through that left
hip here, using the palm to bring your awareness to the femur. Hip socket. And you might just stay here if you're
like, actually, this feels really good. I'm good here. Or we'll interlace the fingertips behind
the thigh as we lift the right foot. Find what feels good here. I invite you to gently deepen your breath. Maybe it feels good to just gently, super gently rock gently. Left to right. Did I mention gently? And maybe it feels good to squeeze that right knee up towards the chest
just a bit. Flex both feet so both feet are active. Take one more cycle of breath here. And then we will release. Bring both feet back to the ground again. Inhale in. Exhale lift the feet up. Bring the knees in towards the chest. Palms on the kneecaps like so. Then on the inhale will extend the knuckles forward
so the arms straight. And then slowly will open through the hips
guiding the knees out with the palms. And then we'll bring them in towards
the chest and back through center. So a circular motion here nice and slow. See if you can concentrate
on keeping the pelvis stable. So that might mean that your circles get a little smaller. Let's take it the opposite direction. I just noticed
I was kind of gripping in the toes. Notice if you're gripping in your toes. Excellent. And then release. Hug the knees into the chest
And then slowly release everything. We're going to come up to a seat now. So make your way up in a way that feels good for your body. And we're going to come with the spine
nice and tall. Slowly bring the feet to the ground. And we're going to internally rotate
the right hip as you externally rotate the left
hip like so. Now, if it's possible, you might work to create 90 degrees in the legs here. If not, listen to your body. Inhale, lift up through the spine. Take a deep breath in. We're going to use the exhale to hold on to a little core control here
as we come through centered knees wide. And then we take it to the other side left hip is internally rotated this time. Right leg might be at that 90 degree sit up
nice and tall. Breathe deep. Use your exhale to slowly
come through center and take it to the other side. Inhale in. Exhale switch nice and slow. Keep the feet active just like we did
in the first beat of this practice. Moving slowly, mindfully back and forth. Keeping a gentle lift in the chest. All right. Finish this round out. Nice. Then we're slowly
going to come to all fours. And you can use a blanket or a towel here
to pad the knees if you like. Just an option. We'll come to all fours. Let's bump the hips to the right
and the left just a bit here. And then extend the right leg out long. So palms are on the earth. We're pressing away from the yoga mat. Stretch the right heel,
and then we'll slowly bring the right foot
all the way up into a lunge. Front knee over front ankle. Before we rise up through the torso,
walk your left knee back. So we're going for a little hip
flexor stretch here. Walk your left knee back to a place
that feels good and stable. Back toes can be curled under
or top of the foot pressing into the mat. Your choice. And then from here we'll slowly lift up, maybe bringing the palms
to the top of the right thigh. Who lift the chest, breathe. And then we'll just find
a little gentle movement here. So we're going to inhale lift up
straighten through that front leg. Exhale slow and steady back. Forward knee bends. Inhale and exhale. Moving with your breath. Inhale and exhale. Last time. Inhale. Exhale. Juicy hip flexor stretch. Left hand comes to the earth. Inhale. Reach
the right fingertips towards the sky. Big full breath here as you twist your heart to the right. And then exhale to release fingertips. Come to the mat.
We're just going to switch the legs. Nice work. So left foot steps up. Really walk that right knee
back to a place that feels good for you. Find nice solid footing in that back foot. And then once you've made your choices with your foundation,
then we'll rise up strong. Front knee over front ankle. Breathe. And then inhale pressing
into all four corners of that front foot. We straighten the leg. Exhale slowly bending. Inhale lengthen. Exhale generous stretch in the right hip crease. Inhale. And exhale. Slow and steady. Inhale and exhale. Last one. Inhale. Spine is nice and tall. Exhale we bend that knee. Then right hand comes to the earth. Inhale left fingertips to the sky. Big stretch. Big breath. Good. And then exhale. Release everything. Come back to all fours. You can sync the hips back to kneeling. Or come to a cross-legged seat. Great work today, my sweet friends. Let's inhale. Close by sending the fingertips out wide. Open palms, open heart and exhale palms come together
as we close this session. Thanks, everyone. Take good care.