Flow & Open Hip Awakening

This short, standing flow is designed to gently open the hips while building strength and stability. Moving through postures like Warrior II, Malasana, and wide-legged folds, you’ll create space in the body and invite fluidity into your movement. It’s a simple yet powerful way to release tension, improve mobility, and reconnect with your breath. Perfect when you want to move, ground, and feel more open in just a few minutes.

Transcript

Hey guys, This is Adriana. Today I have for you a quick mobility hip flow that is going to help you open the hips and just kind of ease into it. For me specifically, I'm going through perimenopause and this is super helpful, Especially when you wake up super stiff in the morning and if you feel like you can barely. . . It's very quick. It's all standing up. And it's just something good that we can do in the morning to help that fascia just start to flow and get the body moving a little bit. So let's find a standing position. I'm going to start just by grounding here and I like to come into my toes, Lifting the heels, Toes and lifting the heels. We're just finding grounding this here, Connecting the soles of the feet on the earth. Once you feel those soles of the feet on the earth Inhale deeply. Exhale, Let it out. Start to arrive as you start to engage the entire body so we're traveling through the ankles option to soften the eyes and close them here traveling through the calf as you activate the thighs and imagine a gentle squeeze of the inner thighs here. Keep traveling in as you engage the belly button towards the spine. Breathing as you keep rising and when you get to the heart space roll those shoulders back drop the shoulders open the palms shoulder blades come a little bit closer together as you breathe deeply into the heart space Exhale, Let it go. One more. Inhale deeply. Exhale, Let it go. Keep traveling through the crown of the head. Make yourself a little bit taller. Eh, I'll let it. Inhale, Reach the hands overhead. Exhale bend the knees here as you bow forward all the way down into the earth Soft knees. Inhale, Half lift. And tiptoe the feet about hip width apart or maybe a little bit more here and we're just going to shift one side and then the other and my knees are straight but they're not locked so there's a microsoft bend on the knees and i'm just shifting the hips from side to side just getting into them a little bit all right let's keep breathing and moving with your next breath you can use a block here if you have one handy but i'm pointing my toes out just kind of coming into a gentle malasana maybe it's not all the way down we're just bending and then shifting bending and then dropping it down. So about three more. Just always option here. If you have a block, You can come down and rest the hips on the block. Kind of a little tap there. And then maybe we come all the way to a full melasana to sit on the block or to stay a little bit higher. Sometimes my heel don't reach all the way down because my hips are very tight and it's just anatomy as well sometimes. So all of that have to be taken into consideration. Let's take a deep breath here as we keep shifting from side to side. Very nice. Inhale, Reach the hips back up. People blocking it out of the way and then we're gonna rise slowly all the way to the top Exhale, Let it out. We're going to hug the right knee into the chest, Give the ankles a little bit of love. Your next breath if you are balanced here you can always use a block sorry a wall to support you you're going to open and close. And you're just using the hand to guide you here as we're working on our balance and our hips at the same time. Maybe with every breath it opens a little bit more. Last one. Bring it back to center, Bend the ankle into the top of the left thigh and we're gonna do both sides so we started on the opposite side it doesn't matter just finding a gentle sit here on our funky chair or four shape however you want to call this just standing pigeon here deep breath Inhale and rise. Release. It's moving. Hips a little bit of luck. All right, Other side. Inhale, Bend that knee first, Left knee or the other side. Give it a little movement to the ankle. And then using my left hand, I'm guiding it slowly to the side. And back in. Slowly out. Back in. Count and end. Last one. Nice and i hear it popping as i'm moving so i don't know if you can hear that through the microphone but let's find that four shape you can stay here if this feels already opening enough for you you want to allow a tiny bit more sensation more openness of the left hip here then come in a little bit lower hands can be home prayer they can rest just breathing it we're noticing here that we're not like popping that hip to the side we're keeping hips square really focused on the opening on this side Inhale, Slowly rise all the way to the top. Exhale, Hands into the heart space. Jumping to the front of the mat if you were in the center. You know, We're gonna take that right foot and we're gonna step it all the way back into Crescent, So I'm in there. Toes the ball of the feet this right foot and my heel is off the mat both feet are pointing forward inhale reach the hands to the sky exhale open the heart inhale the heart leans forward the hands reach forward staying here exhale send the hands to the back two more inhale and rise exhale back my torso is staying exactly where it is only moving the arms really activating the legs Next, Inhale, We rise all the way to the top. I'm going to drop that heel to the inside, Opening wide, Warrior two. Find your chin. Deep breath, Soft shoulders, Strong arms. Hey, One more breath. Really spreading those hips open the hips are pointing to the long edge of the mat here and I'm really pressing on the edge of that front foot. Inhale to reverse your world And on the exhale, Straighten that front leg. And we're gonna start to tilt tilt tilt and it's not about where the arms are going I can stay right here it's about all of the sensations around the hips so my hips are open to the long edge of the mat here and I'm just tilting tilting as I shift this hip back the shoulders can stop one on top of each other. I can rest on the chair or I can reach for the floor or I can even use a blur here. I'm looking for opening openness all the way. The grass And here we go. Then inhale back to the top bending into the right knee we're coming all the way down you can bring that block if you have one finding skandhasana for this side squat into the right leg. Breathe as you drop a little bit more, Maybe opening the chest. One more full breath. Really breathing into those hips, The fluidity of life, The center of creation. And slowly coming into. . . Now why leg it for a hole here? Softening to the earth. Shift your weight forward to the ball of the feet. One more breath. And then we're going to reverse that motion here. Inhale to a half lift. Walk the hands all the way to the other side. Find the skandhasana. All the way to the other side of the mat. The left hand can come to the inside and we open the chest. Beautiful now we're gonna head back into the triangle pose other side so take an inhale to rise as we Strengthen the right leg now points to the short edge of the mat and we're pressing strongly into the long edge of the mat here. This right leg is extended Arms open wide, Shift, Shift, Shift, As you find your triangle pose here. Remember always, I tend to put a block here. I'm just focused on my hips right now and this openness of my body. One more full breath. Inhale to bend into that warrior two. Feel the spread of the body as it opens wide to the long edge of the mat. Inhale and reverse. And I fell back into that warrior. Both feet are going to point to the long edge of the mat and not facing that way. Find your crescent. Inhale, Reach to the sky. Exhale, Shift the heart forward. Stay here. Send the arms to the back. Inhale to rise. Exhale back. Inhale to rise and step all the way forward, High in a little chair pose. Think a little bit deeper, Belly bone towards the spine here. Drop the booty in Breathe. Rise all the way to the top, A little back bend. Exhale, Hands into the heart space. And now we jump. Give it a little joke. Sometimes all that structure creates a lot of tension on the body. So I like to just find a little bit of fluidity towards the end. They're really softening up and everything else. Yeah. We have arrived. How do the hips feel now? Hopefully they feel a little bit more open. That was just a short little quick movement of the body to open up the hips and get ready to dance. Thank you so much, Guys. This is Adriana. See you soon.