Hi everyone,
My name is Vinny.
Thank you for joining me today for some yoga and mindful movements.
Today we will be getting into our hips.
And a little bit of our hip flexors.
So this is really good for when you have been sitting a lot,
Maybe you've been traveling or you have a job where you're sitting consistently or driving.
Our hip flexors can get really tight and maybe our SI joint is a little irritated.
So this will be really good for when you just need to get into those areas that feel a little funky.
Today,
You will need a block.
If you don't have a block,
You can utilize a couch cushion,
Maybe a firmer couch cushion,
Or a stack of blocks,
Books,
I should say,
Will work as well.
Just the long,
Flat way.
So if you do have a yoga block,
Even if you can get it taller,
I just want you to utilize it the long,
Flat way.
Let's get started.
We'll start lying on our back.
So legs can be stretched out in front of you or bent like I am.
Whatever makes you most comfortable here.
And begin to deepen your breathing.
Elms can be by your side.
Or on your belly.
And feel yourself supported by your mat.
Lengthen out your inhales.
Lengthen your exhales out.
On your block.
For Apanasam.
I'm going to utilize the block again the long flat way so at its shortest height.
Press your feet into the mat and lift your hips up as if you're going to do a bridge.
Slide the block towards your lower back,
Higher than you think it should be.
Rest your hips down.
Hug your right knee to your chest.
Wrap your arms around your right shin.
And if this is good right here with your left knee bent,
Stay here.
Before our Pranasama.
Extend your left leg out in front of you.
And press your left heel into your mat.
Relax your shoulders.
Actively press into the left heel as if there's a wall in front of you trying to make a footprint.
And the simultaneously.
Crush your.
.
.
Right knee towards your chest.
So you have this push pull effect happening.
Now allow your exhales too.
Help you soften into this posture.
Take another deep breath in.
Exhale.
Engage your core and bring your left knee to meet your right.
Switch side.
Hug your left shin or your left knee towards you.
Extend out.
Your right leg.
You may notice subtle differences between both sides.
Especially in those hip flexors.
And aim for hugging the inner thighs towards one another to maintain engagement of the lower legs.
As you press your right heel into the mat.
And soften your facial muscles.
One more deep breath in.
Long exhales out.
Hug both knees to your chest.
And place your feet on the mat.
Press your feet into the mat,
Lift your hips up and slide that block out from under you.
Hug your knees to your chest and give yourself the biggest hug,
Biggest squeeze.
You've received all week.
Side lying twist.
Extend your arms into a T by your sides.
Legs are in reverse tabletop,
So knees over your hips.
Deep breath in.
And exhale,
Twist to the right.
Option to look straight up.
The serum.
Or if you would like to look to your left arm,
That's also okay.
Option to utilize your block in between your knees.
For added support.
If you have the block between your knees,
Remove that.
And inhale your legs back to center.
Exhale,
Sign lines with on the left.
I'm going to use my blocks in between my knees again.
And twist from your mid-ribs to your upper ribs Relax your right shoulder down.
Take one more breath in.
Bring your legs back.
Extend your arms up towards the ceiling,
Palms facing one another.
Lift your legs into reverse tabletop.
So knees over your hips.
Flex your toes.
And for dead bugs,
We're going to.
.
.
You will extend your right arm over your head,
Left leg extends.
Inhale,
Left arm,
Right leg.
Exhale back to center and each time keep going but each time you exhale cinch your abdominals Inhale,
Right arm,
Left leg.
Exhale,
Back to center.
Cinch the abdominals.
Left arm,
Right leg.
Couple more.
Two more.
Hug your knees to your chest.
Off a bridge.
Tips.
Your feet or hips width distance apart.
Press your arms.
The pinky side into the mat.
Press actively into your feet.
Curl your pubic bone towards your navel.
Press your hips up towards the ceiling.
Actively press into your feet.
You might feel yourself push back a little bit,
Which is okay.
Lightly engage your glutes.
Press your hips up a little bit more.
And net your front ribs.
And your back ribs towards one another so you're not.
Our chin,
Really maintain a neutral.
Neutrality in the spine.
Deep,
Early breaths here.
Hug your inner thighs towards one another.
And then slowly settle down on your upper back,
Your mid back.
In a little bit.
Give yourself.
Another herb.
Squeeze your knees towards your chest.
Rock side to side.
And find yourself.
In a fetal position on either side.
We'll stay here for just a moment.
And press yourself up to an easy seated posture.
Find yourself towards the front of your mat.
90-90 posture.
So right shin.
Is 90 degrees or approximately 90 degrees depending on your flexibility and mobility.
Left shin is also 90 degrees.
Okay.
The goal is to remain as upright as possible as we move through this.
We'll move through some 90-90 hip switches and then further work into internal-external rotation of each hip.
So place your.
.
.
Hands behind you.
Move from the knees.
Towards the opposite side.
We'll do a few of these.
As you move through,
Internal or external rotation of both hips.
You might find yourself sliding around a little bit.
And sometimes when we do this,
We end up halfway across the room.
But these are really great to get into the hip flexors.
Do a few more on each side.
And if you're a bit more advanced,
You can always do this.
Without the hands behind you.
And this is really when you start to move across the room.
That's what I'm doing.
I'm just gonna shift back here.
Find your 90 degrees again.
From when we first started,
So your right shin is 90.
As your left shin is behind you in 90 degrees as well.
We're going to work on the left side first.
So keep your left knee Anchor to the ground.
Lean forward slightly and center your hands to the floor.
Sides of you.
So one is right by your right foot,
The other to the right knee.
Anchor that left knee down and we're just going to move the left foot up any degree.
I'm going to hold for a few seconds and get down.
Move it up.
And back down.
Back down.
And eventually,
As your mobility gets a bit better,
You might not be leaning forward like I do.
You may be able to do this in a more upright stance.
Couple more here.
One more and we're going to hold it five.
Four,
Keep your foot flexed,
Three.
Down.
This time we're going to move their left knee up and down.
Keep your left foot anchored to the mat.
Great.
Or Again,
Just moving through internal,
External rotation of this hip.
One more and hold it.
Relax down.
If you typically don't work these ranges of motion you might be sore after.
We're just going to move to the other side So left knee is now in front of your mat in a 90 degree posture.
Right shin is behind you,
Also in 90 degrees.
Anchor actually,
I'm gonna move towards the other side so you can see me anchor your Write me down.
And frame your left knee and right foot with your hands.
We'll move just the right foot.
Two.
Three.
Keep going.
With slight pause at the top with each wrap.
And hold here for your final rep.
2.
One,
Relax down.
Lift just your right knee,
Anchor the left ankle down.
Anchor your right ankle down,
I should say.
If you're with me,
I'll rep four.
Bye.
And your final rep here,
Hold it.
Before.
2.
And one,
Relax down.
Go through your 90-90 hip switches once more just to move that.
All that work that we just did.
For an easy twist bencher right here leg.
And flex your left foot.
One easy seated twist.
Wrap your left arm around your right shin.
Her right arm goes behind you.
Inhale,
Lengthen up through your spine.
Exhale,
Twist from your mid-ribs and upper ribs.
Relax your facial muscles here.
Each time you inhale,
Think of like a pulley,
A string just pulling you up.
And exhale,
Twist.
Unwind out of that.
Switch side.
Left knee comes in,
Right arm wraps around your left shin.
Left arm goes back.
And keep active in your right hue.
Inhale to lengthen up.
Exhale,
Twist.
Relax your jaw.
One more breath in.
Exhale out.
Unwind out of that.
Bring your right leg out towards the side.
And bring your right foot.
In towards your right thigh.
Or revolved head to knee pose.
Inhale,
Arms up.
And exhale Side bend.
Maintain length on your right side,
So I don't want you to collapse them.
Really reach and anchor.
Anchor down.
Anchor your left hip down as you reach up.
And towards the side.
Come out of that.
Bring your right leg.
Towards the center.
And we'll go for a more traditional style.
Forward fold with your legs extended.
So inhale,
Arms up.
And exhale,
Forward Fold.
Maintain a long spine here.
So you're not collapsing and rounding through your upper back,
Just maintain length.
It's not always about trying to know what's there.
Head to knee,
But I don't literally need your head to meet your knee,
Even if you have that flexibility.
Exhale out of that.
We'll switch sides.
So left leg goes out towards your side.
Right foot.
Meets your inner thigh.
Inhale the arms up.
Flex your left toes towards your face.
And exhale,
Side bend.
And send your breath off with that right side.
You can look up,
You can look towards the mat.
So you don't have stress on your.
.
.
Or you're not.
And allow your breath to wash all through that right side.
From the hips all the way to the collarbones.
So touch it with your finger.
And come out of that.
Or a butterfly pose.
You can take these a couple of different directions.
For our purposes today,
Bring your feet to touch a little further apart from you.
You can always bring your feet closer to you.
But to really get into the size of the hips,
I want it a little bit further out.
Hold on to your ankles here.
And take a deep inhale.
Exhale,
Forward fold.
Maintain length in your spine.
So it feels like the crown of your head,
The top of your head is being pulled forward towards your mat versus down.
Allow for your knees to feel heavy here.
And slowly rise out of that.
I'm going to do a variation of Gomo Kasana or Cow Face Pose.
Bend your right leg.
As if you were gonna take just an easy seated posture.
And take your left leg and aim for your hips to stack up on one another.
It's okay if they don't.
And if this is too much,
Just do a regular seat.
So just cross legs.
Or you can also do another variation of legambas.
By a log where.
Your shin is 90 degrees stacked on top of one another.
The Fukumokasana.
We'll stack the knees on top of one another,
Crisscrossed.
And this might be enough right here as you sit up and maintain length in your spine.
To add on.
And forward fold.
You'll feel a nice stretch all on the left side.
Of your leg,
Or your thigh,
I should say.
Flex your feet.
Again,
Allow your legs to feel heavy.
As you fold forward.
This is one of my favorites.
Stretches to do.
Because it really does get all in that.
Left side of your thigh,
Your outside.
Especially after a long day.
This pose hits really hard.
And slowly come out of that.
And we'll switch sides.
Lots of leg swings behind you.
Or towards you,
I should say.
That you're right in me.
On top of your left.
Again,
This might be enough.
Like on this side where my right hip flexors are really tight.
Some days this is just where I stay.
Nice it up nice and tall.
But if you would like to add on.
Fold forward.
And it's not about getting the ultimate sensation,
It's just enough sensation to.
.
.
Get a little satisfaction,
But not to push you towards your edge.
That's really where your breath comes in.
So deepen your inhales.
And lengthen out your exhales,
Which will allow you to soften.
Flex your feet.
One more deep breath in.
And exhale as you come out of that posture.
Let's find ourselves on our backs again.
Of figure four.
Take your right ankle.
Across your left knee.
And if this is good right here,
You stay here,
Flex your right toes towards your knee.
Or more.
Weave your right arm and grab a hold of your left shin.
As you hug the knee to your chest.
And aim your tailbone like this.
Down.
Like straight going towards the front of your mat versus trying to lift up.
And curling the tailbone up.
Aim it kind of neutral there.
I know sometimes we wanna just get the most stretch and lift our lower arm buttocks up,
But.
Keep that lower back on the mat.
Please.
And to add on.
You can take your right hand for gentle traction and press.
The left,
The right eye away.
And release this bow,
So we'll switch sides.
And carry your right foot down.
Cross your left ankle over your right knee.
Stay here.
Or like we did,
We can use traction and press the left hand.
Fire away.
Or option to leave your right left arm and then grab on to your right shin.
Relax your shoulders down.
And energetically send your breath.
To the right thigh.
And flex your toes.
One more deep belly breath in.
Exhale out.
And release here.
Happy baby.
You can grab onto your shins.
Your ankle,
The inside or outside of your leg.
Knees wider than your torso.
Soles of your feet up towards the ceiling.
You can rock side to side here.
Eventually you just find stillness.
Keep your low back anchored.
To the ground.
Aim your tailbone towards the front of your mat.
Hug your knees back to your chest.
And place your feet on the mat.
Before we move on to our Shavasana,
Our final resting pose.
We'll take another version of butterfly.
Feet to touch.
Let your.
Knees splay out.
Just being this reclined butterfly.
There's no real breathing pattern here.
Just relax down.
Let the knees feel heavy.
Relax your glutes.
The shoulders.
And for Shavasana,
Extend out.
Both legs towards the front of the mat.
Let the ankles feel heavy here.
Arms out by your side.
And just breathe.
Wiggle your toes.
Wiggle your fingers and find yourself.
On your left side,
Fetal position.
And press yourself up.
An easy seat.
Place your arms.
Or rear chest.
And feel your body breathe.
Inhale fully.
Now long exhale out.
Gently open your eyes.
Thank you for being here with me.
I hope this was helpful in getting your body moving a little bit and getting into your hips and lower back.
Hope you get to feeling better and have a great day.
Bye.
