Namaste,
Everyone.
Welcome.
My name is Opinia.
And if you're new here,
What an honor that our path crossed today.
I hope that you're doing amazing,
And to my returning yogis,
Welcome back.
For anyone of you who have any lower back and hip tightness.
Achiness and tension.
This practice will help you greatly.
So why don't you come down to your back,
Please?
Before we start,
Make sure that you have a couple blocks and a strap nearby.
Because if you need them,
Then you don't need to go run around and look for them.
Then we can start.
Come down to your back.
Reach your leg long and your arms long over your head,
You interlace your palms and pressing your palms away from the crown of your head,
Take a deep breath in and exhale,
Length long out to the arms and legs Inhale,
Relax.
Exhale,
Press your arms out and put your toes away from you.
Last one here Exhale,
Feel the spine elongate and then start to rock your hips.
Side to side please.
Come back to your breath and breathe deeply in and out through your nose.
Now start to move your arms out like a winged palm facing up.
And keep rocking your hips.
Then stop.
Walk your feet in toward your hips.
Feet on the floor,
Hip distance apart,
Your knees are bent.
And then start to dropping your knees side to side.
Windshield wiper.
And check with your breath.
Once again allow your breath to be nice and deep.
Can you breathe fully one more time in and out through your nose?
You keep your face,
Your jaw relaxed.
And then when your knees go to the right this time,
Let it go there.
Really aim your left knee away from you and toward the ground and allow your back to arch as much as it can.
And when you find that spot that your leg cannot go any further,
You just stay there.
Take a deep breath in.
Exhale,
Please soften the back down toward the ground.
It's not going to go there completely but it's going to start to Intensify the stretch along the lateral sides of your left leg.
Two more breaths.
Soften your ribs down toward the ground.
It's going to go into your back.
Last one here.
Exhale,
Let the breath go.
Then inhale,
Bring your legs up center.
Exhale,
Let your knees go to the left.
Really aim that right knee away from your spine and down toward the floor.
And go as far as you feel safe.
Stop moving and just breathe.
The exhale,
Remember,
Feel your ribs soften down toward the earth.
Two more breaths right here.
One.
And.
.
.
Then inhale,
Bring your knees up,
Arms and legs go up toward the sky.
Keep your elbow and your knees soft and start shaking your wrists.
And corpse.
And feel your calf and your forearms muscles are also moving.
Another breath right here.
Then stop,
Bring your knees together toward your chest.
Your arms go back down toward the floor,
Palm facing up,
Go out like wing,
And then start to circle your knees.
So you are going to open your knees apart,
Inhale.
And extend your knees away,
Let them meet,
And exhale,
Bring them together toward your chest.
After that,
You repeat that movement,
Please.
Three more times right here.
One,
Two,
Three.
3.
Beautiful everyone.
Chain direction please.
And add three more times right here.
One,
Two,
Three.
Three,
Bring your feet together toward the earth.
This one is Supta Baddha Konasana.
And open your knees as far as they can go apart.
Start rocking your hip side to side once again.
With the breath that deeps and full.
The upper body nice and relaxed.
Stop rocking the hips.
Bring your knees up and together.
Hug your knee toward your chest and start aiming your feet up toward the sky or toward your ceiling.
You are going to open your knees wider than your trunk,
And you will hold your feet.
Now,
You either do it with your hands,
You can hold the big toes of the feet,
The outside edge of your feet.
However,
If you cannot hold your feet with the hands comfortably,
And keep your shoulder on the ground.
Then please grabbing a strap Place it right at the ball of your feet.
And open your legs.
Once again,
Wider than your trunk.
Your knee should be on the outside of your torso.
And then aim your feet up toward the sky.
Hold the strap.
Or your own feet.
For that.
Leg toward the floor so your knee should go toward the ground as far as it can go and you are going to kick into the strap or your own hand just slightly.
So we are in this happy baby pose.
And when you have that,
Rock your hips side to side.
That kicking into the strap and your hand.
For a little bit will engage the muscles of your legs.
And we need that engagement in order to stretch them safely.
And come to stop now keep holding your right leg your left foot.
Down toward the floor with the knees bent and we are going to focus on one leg only.
Now your left arms go out,
Right wing palm facing up and keep pulling that right knee toward the floor.
Keep kicking your right foot into your right hand.
Couple more breaths right here.
One.
To three and from here you are going to kick your right leg to the right okay at the same time opening your left knee to the left keep your hip level up toward the sky Now the kicking of your right leg.
If using the hand it doesn't allow you to kick your right leg strongly Cool.
Put the strap and place it right at the ball of your right foot.
Hold the strap with your right hand,
Have your right elbow on the floor,
And then you kick your right foot to the right.
Try to pull your right foot toward your right shoulder as you can,
And you hold here.
Deep breath in and out through your nose.
Two more breaths,
Please.
Keep your shoulders on the ground Awww.
Too.
And then bring your right leg up toward the ceiling,
Bring your left knee up toward the skies as well.
Pull the strap on each end,
Kick your right leg towards straight,
Take a deep breath in.
And then exhale,
Pull your right leg toward you as far as it can go.
Eat the strap.
Feel like too long for you,
You can hold the big toes with your two fingers okay Take two more breaths.
One.
Ahhhh.
Let give yourself one more breath right here,
Please.
I just feel like two is a little bit too short.
Pull your right leg in as you exhale.
Beautiful.
Then bend your right knee,
Take the strap away.
You place your right ankle above your left knee and draw your left leg in toward your chest by holding at the shin or the back of your thigh with your hands or put the strap around the back of the thighs and then hold the strap with each hand.
Elbows on the floor and pull your left leg in toward your chest.
See which option.
That really help your body feel comfortable.
As you stretch now on the piriformis muscles of your right leg.
Three more deep breaths here.
One.
Home.
And two.
.
.
And three now please keep this shape of your leg I call this one a figure 4.
Then place your left foot on the floor.
Take a deep breath in,
Inhale.
Then exhale,
Drop this feet forward to the left.
Walk your left foot to the right.
As far as when you drop your right foot down toward the floor,
Your right foot can be on the ground and you are going to point your right knee up toward the ceiling.
Arch your back as much as you need to at first.
Your shoulders are on the earth.
When you are in the position and then breathe.
Exhale,
Soften your ribs toward the ground.
Look towards your right shoulder.
Three more breaths.
One.
Good job everybody.
Slowly inhale,
Bring your legs back up.
Keep your left foot on the floor,
Knee bent and hug your right knee toward your chest.
One more deep breath right here.
Hmm.
Isn't that feel great?
Then we go into the happy baby again,
Feet toward the ceiling,
Both of them.
Hold the outside edge of your feet or the big toe of your feet with your fingers.
Or put the strap at the ball of your feet.
When you half the pose and then rock your hips side to side.
It is going to help.
With your hip tension.
Start to opening the hip,
The back.
Rub your hip side to side once again,
Please.
Remember,
It's really important that your feet can bend.
Aim toward the ceiling or the sky completely.
Now stop rocking,
Keep holding your left leg.
Let go of your right leg and have the foot on the floor.
Your knee is bent.
Pull your left knee toward the ground.
Breathe.
Your right arm can go out like wing,
Shoulder on the ground,
Your palm facing up.
Another breath right here Keep your jaw and your face relaxed.
And then from here,
You are going to kick your left leg to the right.
You are going to kick your left leg to the left towards straight.
At the same time.
Drop your right knee to the right.
So the weight of both legs should help you to.
.
.
Where your hip toward the ceiling.
If you kick your left leg with the hand doesn't help.
Hold the strap with your left hand.
Have your left elbow on the floor.
Use that as a foundation and then start kicking the left leg to the left.
Pull your left leg toward your shoulder,
Toward the crown of your head.
Your hips square toward the sky.
Your right arms go out like we have facing up.
And then you hold the pose here.
Breathe nice and deep.
Two more deep breath right here.
Money.
And two and then inhale bring your left leg up toward the sky Have your right foot on the floor and bring your right knee also up toward the sky.
Then this time hold each strap with each hand.
Keep your left leg into the strap.
Make sure your left leg becomes straight as much as you can.
Take a deep breath in,
Inhale.
And then exhale,
Pull your left leg toward you.
Three more deep breaths right here.
Inhale nice and deep.
Remember,
If the strap seems long,
Then you can hold the big toe of your left foot with your two fingers.
Left fingers.
And two more breaths.
Each exhale see if your left leg can be straighter without locking the knee and come closer toward you.
And another breath right here.
Let go of your left leg with the knee bent.
Place your left ankle above your right knee.
Draw your right leg in toward the chest with the whole of your hands interlaced in front of the shin.
The back of the side or if you feel that you lift your neck and your shoulder and you cannot come down toward the floor.
Place the strap behind the thigh.
Hole each end with the hands.
And have your elbows on the floor.
And pull the legs in towards your chest and breathe.
Another two full deep breaths right here.
Focus on your breath and your body softly and lovingly.
Last breath right here.
And just watching everything maybe in your mind and around you Compassionately.
Let go of your right leg,
Keep the shape of the leg,
Your right foot come on the floor,
And you start to heel toe your right foot to the left,
Deep breath in,
With a light wing,
Palm facing up.
And then exhale drop your left foot on the ground Point your left knee toward the ceiling.
Ashe you're back!
Lengthening your hips away from the trunk.
Shoulders on the floor.
When your legs are on the floor completely,
Take a deep breath in.
And exhale,
Soften your ribs toward the ground.
You can maybe get.
.
.
Toward your left shoulder softly.
Two more deep breaths,
Please.
Inhale deeply.
Exhale fully.
Nice everybody.
Last two breaths.
And two,
And then carefully bring your legs back up,
Keep your right foot on the floor,
Knee bent,
And then hug your left knee toward your chest.
Nice and firm here.
Last breath right here.
And exhale fully.
Beautiful.
Then once again,
Extend your arms and your legs out away from one another.
Inhale deeply,
Rock your hips side to side.
Exhale,
Long out through the arms,
Long out through your legs.
That to stop rocking the hip.
Relax your abs and your shoulders.
Slowly turn yourself facing the floor.
Belly on the ground.
Your hands come onto either sides of your chest.
Bring your soul back up onto your hands and knees.
Your feet together,
Your knees apart.
Sit down towards your heels,
Your hands on the floor.
Come to child's pose,
Please.
One full breath right here.
Inhale nice and deep.
Exhale,
Let the breath go and your body feels heavy.
Uh.
.
.
Amazing everyone that Ian he'll come up onto your hands and knees And when the exhale comes,
Start to do a spinal roll here.
You can go to your right or your left first.
There's no restriction here.
Just see what feels right.
Now as you roll your trunk.
Your back,
Your neck.
Check your palms and your fingers.
A little bit.
Make sure that you spread your fingers apart.
Your arms a little bit wider than your shoulders.
And as.
You feel your weight come towards the palms.
Call the floor with your finger pads firmly.
We bring this flexibility.
And mobility to our back muscles.
Our shoulder and our neck.
Is also get the benefit from this.
Last three breaths here.
What?
And switching to the other direction please.
And you do your last three here.
And one.
And two and three come back to stop Thread the needle.
How about you thread your left hand and then your right hand in first?
Keep the left cheeks on the ground.
Extend your left hands alongside the ears.
Stay high on your fingertips.
Or sorry,
Extend your right hand alongside of your ears,
Come behind the fingertips,
Take a deep breath in,
Inhale,
And exhale,
Lengthening your right hip back behind you.
Let the body,
The neck move naturally.
Two more breaths.
One last breath here.
And two.
Unthread mindfully.
Chin to the other side,
Please.
Now you thread underneath your left hand's knee,
The right cheek come to the ground.
Extend your left hand alongside your ears.
Take a deep breath in,
Inhale.
And when you exhale,
Lengthening your left hip back behind you.
Two more breaths.
Allow your body to move.
Exhale,
Lengthen along the left side of your body.
Last breath right here and carefully unthread.
We're going to go into the last post.
Come back down onto your belly and your chest,
Please.
This one is ekapada because we really need to stretch the hip flexor to get the full benefit of this lower back.
Mobility and flexibility.
So you're going to do your right leg first.
However,
Make sure your left leg extends out.
Press all of the toes into the ground.
Your left forearm is parallel with the chest.
Keep your forehead on the left palms then bend your right knee hold your right foot with your right hand and start to pull your right foot back down toward the floor,
It's going to snuggle really close on to the right sides of your hips okay.
Then take a deep breath in,
Inhale.
Then exhale,
Point your right knees away from you.
At the same time,
Pull your right foot toward the crown of your head.
And you have three more breaths right here.
Inhale nice and deep.
Exhale,
Feel the length on the front of the body Last two breaths right here.
One.
Last breath.
To switch side,
Please.
Now really extend out.
Just click all the toes into the floor.
Right forearms come to parallel toward the chest.
You rest your focus on your forearms and bend your left knee.
Hold your left foot with the hand.
Bring it close on to the outsides of the hip Take a deep breath in.
Exhale,
Pull your left foot toward the crown and point your left knees away from you.
Deep breath.
Last two breaths,
Please.
Want.
And to let go your left leg Stick your left hand on top of your right hand.
Touch.
Foreheads on them.
And you rock your hips side to side.
Actually,
Why don't we?
Have the feet go up toward the ceiling and we do reverse windshield wiper You drop your feet.
Left to right and then come to stop,
Bring your legs back down to the floor.
Stand right here Let's hold the stillness.
And stay quietly.
Hear your own breath Experience the pulsation of the body.
Really feel you're in the landscape open to whatever it is right now without judging yourself.
Just let it be.
And one last breath,
Please.
You keep your jaw relaxed.
Shoulder,
Your neck nice and soft And then slowly bring yourself back up.
To a seated position.
Allow me to say goodbye to you properly.
So that is it everyone.
I hope that it helps you lower back and your hips.
Greatly.
Let me know what you think.
Let me know how it helped you.
And I will see you in the next video everybody.
See you next time!
Namaste.
