Morning Mandala Hip Opener

Begin your day with this energizing 19-minute Vinyasa flow designed to gently warm the entire body while creating space and flexibility through the hips. Moving through two flowing rounds, you’ll awaken the major muscle groups, encourage comfortable movement, and finish feeling refreshed, open, and ready for the day ahead.

Transcript

This is your morning mandala, Hip opener flow. I'm Andrea and I'll be your guide. If you're ready to get started, Come on up to the top of your mat and we'll begin right away. So come on into Mountain Pose. Have your feet about hip width apart. Stand up nice and tall with your head stacked up over the shoulders. Shoulders stacked right on up over the hips. Take a couple of nice deep breaths into the air. Abdomen, Low into the belly. Pumping out the ballot. And as you exhale, Just allow the air to flow. And able to return to the spine on the exhale. I'm going to prompt you to inhale and exhale through the program so that we make sure to sync our breath with movement. Go ahead and take another big inhale. Space. For a complete exhale. And on your next inhale, Now take your arms right on up overhead. Take a big stretch on up at the top. Exhale, Go ahead and float it all the way down. Land your hands directly below your shoulders, Bending your knees. Straighten out your right leg and take your left leg up and back behind. Come into a split level split leg position. Standing Split Leg Forward Fold. Exhale, Now step way back. Step way back. That's the way. And inhale, Coming into a runner's lunge. Exhale it out. On the inhale now start to straighten the right leg. Walk your hands to the middle of the body and come into a wide leg. Or bend. Take a big inhale. And exhale, Just sink it down, Just bend your elbows and come down to the mat as close as you can. Just getting warmed up. Take your time. Inhale. Come on back up with the hands, Straight arms and walk your hands right over now to the back leg or to the left leg. Keep both your hands tucked to the inside of the back leg. Tap your right leg down. Come on into lizard. That's the way. Take a big inhale. And a full, Complete exhale. Inhale again once, Nice and deep. And on your exhale, If you can bend your elbows to go a little bit. Lower that spine. As I say, We're just getting warmed up. Good. Inhale. Now straighten your arms, Taking your hands to either side of the left foot. Walk your left foot a little more midline and now sit back onto your left foot. Right heel with the left leg out in front, Come on into monkey. Take a big inhale. Exhale, Sink it down. Inhale, Come forward. Plant your palms, Dig in your back toes, Straighten up the right leg. Inhale, Look forward in runner's lunge. Exhale, Step back into high plank. Good, Exhaling on the same exhale, Lower yourself all the way down to the mat. Inhale, Swoop up to cobra. Exhale, Dig in there. Heels or digging the toes, Straighten up into a high plank and then carry all the way up to a downward dog. That's the way. Take a big inhale when you get here. And a full, Complete exhale. Allow it to sink down. Good. Let's linger here for one more cycle of breath on a big inhale. And a full, Complete exhale. Now on your next inhale, You're gonna take your right leg up and back. So three-legged down dog, Right leg up and back. Exhale now to look forward up at the top of your mat and step in between the hands. There you go. Come on into runner's lunge with the right. Exhale it out. Inhale once again, Now straighten up the right leg and walk your hands over to the middle. Coming into wide leg forward bend. Inhale nice and deep. And exhale fully and completely. Inhale to straighten the arms and then continue walking the hands all the way over to the left leg. Go ahead and tap the right leg down your back and lizard again. Take a big inhale. And a full, Complete exhale. And now take your hands to either side of the left leg and sit back on your mat. Toward the. Right heel straightening the left leg out. Come on into monkey. Big inhale. Allowing the hamstrings to stretch, Exhaling. Good work, Inhale, Come forward, Dig in the back toe, Straighten up the right leg, Plant your palm, Step back into high plank. Take a big inhale and on the exhale now pitch forward and start to lower yourself down. Inhale swoop up to a mini cobra Exhale, Dig in the toes, Come on up to high plank and come all the way into downward dog. Take a big inhale when you get here. And a full, Complete exhale. Take your left leg now up and back on a three-legged down dog. Exhale, Come on and step forward. Commander, Runner's lunge. Inhale to look forward. Exhale it out. We inhale now, Straightening the left leg, Walking the hands to center, Coming into wide leg bend. Forward bend. It's hailing to come down. Take another inhale. And on the exhale now start to walk your hands toward the right leg. Keep your hands tucked to the inside of the right leg, Tap your left leg down, Coming into the lizard. Take a big inhale. Full, Complete exhale. Inhale, Now take your hands to either side of your right foot. And now sit back on your back. Towards your. Left heel with the right leg straight. Come on into monkey. Another big inhale. And a full, Complete exhale. Inhale to come forward, Dig in the back toe, Straighten up the left leg, Plant your palms, Step back into high plank, And now lower yourself all the way down. To the mat. Inhale, Come on up into cobra. Exhale, Dig in the toes, Straighten the legs, Come into high plank, And then all the way into downward dog. That's the way. Take a nice inhale when you get here. And a full, Complete exhale. On your next inhale, Now take your left leg. Leg up and back on a three-legged down dog. Exhale, Look up and towards the top of your mat and step forward. Inhale, Come on into runner's lunge. Exhale it out. Inhale, Straightening the left leg, Start to walk the hands towards the center. Exhaling into a Split leg forward fold. Or wide leg forward fold skipping. Take another big inhale. Exhale, Walking the hands all the way over. To the right leg. Keep both hands tucked to the inside of the right foot. Tap down the left leg into lizard. That's the way. Take another big inhale. And a full, Complete exhale. Go ahead on your inhale, Now take your hands to either side of the right foot. And now with your right leg nice and straight, Just sit back towards your left leg. Heel on coming into monkey. Take a big inhale. And a full, Complete exhale. Inhale, Come forward. Splash your palms. Step back. With your right leg into high plank and then lower yourself all the way down to the mat. You can tap down on your knees, Chest and chin if you need to. Inhale, Come on up to a mini cobra. Exhale, Dig in the toes, Straighten up and come into a high plank and then come all the way into a downward dog. Good. Take a nice big inhale when you get here. Full, Complete exhale. And now on your next inhale, Look up at the top of your mat, Take a hop, Skip or a jump and come all the way up to the top. Catch a half lift, Just taking your hands below the knees, Straighten your arms, Straighten your legs. I'm going to do a little L shape. And then exhale, Just hinge forward from the hips, Come into a little forward bend. We're gonna do a little tap down. Inhale, Come on back up to standing. You can bend your knees if you need to. Take the arms right on up overhead on a big wave and a little back bend. And exhaling, Bringing the arms down by the sides, Rolling the shoulders back, Palms facing forward. Exhale it out, Good work. Round one, Beautiful. Go ahead and roll out the shoulders. We're gonna repeat the sequence one more time. Get your center of gravity. Once again, Take a nice big inhale. And a full, Complete exhale. And when you're ready, Inhale the arms right on up overhead. Exhale, Float it all the way down. Land your hands directly below your shoulders. Inhale the left leg up and back behind. Split leg forward bend. Tucking in the chin and exhale, Step back, Step way back. Come on into runner's lunge. Inhale, Look forward. Exhale it out. On your next inhale, Now start to straighten the right leg, Walk your hands to the middle, Coming into split leg forward fold. Big inhale, On the exhale just go ahead and bend the elbows and sink it down. Take another big inhale. And on the exhale now walk your hands toward the left leg. Keep both hands tucked to the inside. Tap your right leg down behind you. Come on into lizard. Take a big inhale. Exhaling, You can just bend your elbows if you want to sink down a little lower. That's available to you. Take another inhale. Exhaling, Take hands to either side of the left foot. And now straightening the left leg. Start to move yourself toward. The right thing. So just drop the right hip. Come on into monkey, Take another big inhale. And on the exhale, Come forward, Dig in your back toes, Straighten up the right leg. Inhale, Come into runner's lunge. Exhale, Plant your palms, Step back with the left leg, Come into high plank, And now lower yourself all the way down the mat. Inhale to mini cobra Exhale, Digging in the toes, Straighten up the legs into high plank, And then come all the way into downward dog. Good work. Take another big inhale. And a full, Complete exhale. Now inhaling the right leg up and back behind, Three-legged down dog. Exhaling we're going to step forward between the hands come into runner's lunge inhale and flip forward Exhale it out. Inhale, Start to straighten the right leg, Walk the hands to the center. Coming back into a split leg forward bend. Inhale deeply. And exhale fully and completely. As you sink it down, Good. Inhaling now to straighten the arms and walk your hands. Left foot, Keeping both hands tucked in tight to the inside of the left foot. Tap the right leg down. Come on into lizard. Take a big inhale. And a full, Complete exhale. Inhale now to straighten the left leg. Sit yourself back toward the right heel. And come on in to monkey big inhale And a full, Complete exit. Inhale now to come forward. Dig in the right toe. Straighten up, Come into runner's lunge as you inhale to look forward. Exhale, Plant your palm, Step back with the left leg into high plank and lower yourself all the way down to the mat. Inhale, Twin. Nice little cobra. Exhale, Straighten out the legs, Dig in the toes, Come into high plank and then all the way into downward dog. Take another big inhale. And a full, Complete exhale. Planting your right foot now take your left leg up and back behind in a three-legged down dog Exhaling look forward and between your hands and step in to come into runner's lunge. Inhale to look forward. Exhale it out. Inhale now to straighten up the left leg. Walk your hands to the center. Exhaling to come into a split leg or correction, A wide leg forward bend. Take another big inhale. Exhale, Now walk the hands over to the right leg, Keeping both the hands tucked to the inside of the right leg. Tap the left leg down into lizard pose. Inhale. And full completed. On your next inhale, Now take your hands to either side of the right foot. Straighten the right leg and sit back towards your left heel. Come on into monkey. Take another big inhale. And a full, Complete exhale. Inhale to come forward, Plant your palms, Straighten up the left leg and step back with the right leg. Come into high plank and now lower yourself all the way down to the mat. And he'll come on into Cobra? Exhale, Dig in your toes, Straighten your legs, Come into high plank and all the way up to downward dog. That's the way. Rest it out here for a cycle of breath on a big inhale. And a full, Complete exhale. No. Good. Inhale now, Come on to three-legged down dog. Inhale that left leg right on up, Back and behind. Exhale to look up between your hands and step forward into runner's lunge. Inhale to look down. Inhale to straighten the left leg, Walk the hands to the center into wide leg forward fold. Big inhale and exhale just to release toward the mat. Inhale to straighten the arms and walk all the way over. To the right leg, Keeping both the hands tucked to the inside of the right foot. Tap the left leg down into lizard. Inhale nice and deep. Exhale take your hands to either side of the right foot Straighten the right leg and sit back toward your left heel and monkey. Take another big inhale. Full complete exhale. Inhale come forward plant your palms straighten up the left leg step back with the right leg in high plank and lower yourself all the way down the mat steady ground Inhale to a nice little cobra. Exhale, Digging in your toes, Straighten up into high planking. Come all the way into downward dog. Take a big inhale when you get here. Full, Complete exhale. And now inhale, Look up at the top of your mat. Take a hop, Skip, Or a jump. Come on up to the top. That's the way. Catch a half lift. Taking the hands just right below the knees, Straightening the arms, Straightening the legs. You can also have your fingers tapped down. If you prefer a half lift, Either way is good. Exhale now to come into a little forward bend, So keep the back nice and straight. Take an inhale. For complete access. Feel a little bit looser now. Go ahead on your inhale. You can bend your knees if you need to. Come on back up to mountain pose. Take your arms right on up overhead on a little wave, A little back bend. Exhale to bring your arms down by your sides, Palms facing forward. And roll your shoulders up. That's round two. Good work. If you want to keep going with additional rounds, Just hit replay and go again. You can do this as many times as you like if you need a little bit more of a workout in the morning or you feel a little more energetic. Thank you for joining me and I look forward to seeing you in the next practice.