Hi lovely people,
Welcome to your hip opening yoga flow.
In today's yoga flow we will be,
As the name suggests,
Working on really searching out and opening our hips.
Working on mobility.
For this practice,
I recommend having two blocks nearby.
You don't technically need them.
However,
It can be really nice to have them for a bit more support.
So if you're ready,
Come and stand on your mat.
And let's begin.
Let's come and stand at the top of our mat.
And let's just stick our hands in front of our chest.
And start with taking a few nice deep breaths together.
So nice deep breath in through the nose.
Gently holding it up.
And sigh out.
Two more.
Nice deep breath in.
Jen Lee Ho.
And let it go.
Last one.
Deep breath in.
Hold it up.
And release.
Take your hands alongside the body,
Legs are slightly active,
Chest nice and open.
Inhale,
Circle your arms all the way up.
Exhale,
Forward fold.
And they'll have flames,
Making a tabletop with your back.
And exhale,
Full hand into your mat,
Stepping back.
And to a place.
And choose your way down,
Chaturanga.
So maybe placing your knees on the mat,
Bending the elbows.
On your inhale,
Open your chest.
You want to be able to lift your hands off your mat.
So it's really coming from your back.
Exhale,
Curl your toes under,
Hips up and back,
Coming into a downward.
First hour dog of our class,
So feel free to keep a nice bend in the knees and maybe bring some movement into it.
So bending one knee and the other.
As if you are walking on the spot gently allowing your legs to warm up,
Wake up.
Especially if it's the morning,
Like it is for me.
It might still be a little bit stiff.
Next,
Inhale,
Bend your knees,
Look forward,
Step or hop towards the front of the mat,
Coming halfway up.
Opening the chat.
And exhale,
Forward fold.
Inhale,
Circle your arms slowly up.
Breathe.
And exhale.
Hands in front of the body.
And I'm awesome.
Inhale,
Circle your arms up.
Exhale,
Fort Full.
Your inhale,
Stepping your right foot all the way back,
Right knee onto your mat,
And open the chest.
Feel free to grab your blogs.
Find a bit more height to really open your chest here if that feels good for you.
Holding forward a little more breath.
Then plant hands down,
Stepping back into a plank.
And again,
Choose your way down.
Your inhale,
Open cobra,
Or maybe all the way up and upward dog.
Exhale.
Downward on.
Holding for two breaths.
Inhale,
Bend the knees,
Look forward.
I'm sorry,
I almost forgot stepping the right foot forward.
Left knee on the internet.
Get open in the chat.
Feel free to again find some height if that helps for you.
Holding for a last breath.
Next,
Inhale,
Lift your back knee.
Exhale,
Step forward,
Four foot.
And inhale,
Circle your arms all the way up.
Okay,
Repeating that on the other side to inhale.
Exhale,
Forward fold.
Inhale,
Stepping your left foot back,
Left knee onto your neck.
Open the chest,
Lola.
Going right through,
As on an exhale,
Blending the hands down,
Step back into a plank.
Choose your way down.
Your inhale open And exhale,
Downward dog.
Again,
Staying here for two breaths.
Really find nice length in the arms and the spine.
With your next inhale,
Stopping your left foot forward,
Right knee onto your mat.
Open your chest,
Lola.
Again,
Going right through.
So lift your back knee,
Stepping forward,
Forward fold.
Inhale,
Circle your arms all the way up.
And exhale in front of the chest.
And alongside the body from here on your next inhale lift your right knee Open your knee to your side and then place your foot either against your or against your thigh.
So it's either above or below your knee.
Really press your leg into your foot,
Foot into your leg.
So actions coming from both sides.
Shoulders nice and low away from the ear.
And maybe from there,
Circling your hands all the way up.
Branches of the tree.
Again really try to keep your shoulders away from your ears.
Nice and low Holding for one last breath.
And then bring the hands back down.
Your knee is coming back forward.
Keep your belly.
From there,
Again,
Open your knee,
Crossing your ankle over your knee and then really push your knee.
Hands are still in front of your chest.
From here,
If it feels ok,
You can gently Sit back.
Into a standing figure for a stretch.
You can keep your hands in front of your chest here.
Or if you like,
You can place your hands either on your mat or again,
Grab your blocks,
Place your hands on your blocks.
Whatever feels good for you.
You should feel a really nice stretch in your right hip.
Make sure your right toes are pointed slightly forward slightly.
Last breath.
Next,
Inhale gently.
Come back up.
Keep your balance.
Knee is going back forward.
And then blend it down.
We're going to switch right to the other side.
So here,
Inhale,
Lifting your left knee.
Find your balance.
From there,
Open your knee towards the side.
And again,
Placing your foot either against your calf.
Against your thigh,
So above or below the knee.
Both are okay.
If you notice you're really struggling with your balance,
You also have the option to just keep your toes on your mat and basically place your foot all on your ankle.
Also a good option.
Maybe lifting your arms all the way up,
Branches of the tree.
Again,
Keep your shoulders nice and low.
Don't forget to smile.
Let's take a last breath here Gently.
Bring your hands back down.
Don't lose your balance like I just did.
Your knee is going back forward.
From there again,
Open your knee and I'm crossing your.
Left angle over your right knee again toes are mostly pointed down knee nice and open and then from there if i feel stable maybe sit back So you're really feeling that nice stretch.
In your head Again,
Option to place your hands down on the floor or maybe on your blocks if that feels good for you.
I'm just going to keep them here in front of my chest Let's take a last breath here.
With your next inhale,
Gently coming back up,
Knees coming back forward.
And then from there,
Plant it down.
Your next inhale,
Arms up,
Reach.
Exhale,
Forward fold.
Inhale halfway up.
Exhale full hands onto your mat,
Stepping back into plank.
Choose your way down.
And your inhale open.
And exhale downward.
Nice deep breath here Your next inhale,
Lift your right foot a little way up.
Stretch out that leg behind you.
Inhale,
Bring your knee into chest going forward.
And exhale stretch out the leg behind you Inhale,
Bring your knee towards your left elbow.
See if you can make a touch.
And exhale,
Stretch it out behind you.
Inhale right elbow Make a touch.
Exhale.
Last one.
Your inhale coming towards your right wrist.
And then if you're there.
Bring your knee down.
From there,
Maybe walk your foot slightly more forward if you have the space.
Don't force anything.
And then maybe sit your hips all the way down into your mat.
If your hips are not supported with your mat,
If you're just floating up in the air and it doesn't feel right for you,
Please grab some support so block can be really nice here to place under the head Otherwise a pillow or maybe a rolled up blanket could also really work well.
From there,
Really open your chest,
Rolling your shoulders back and down.
Holding here for two breaths.
From there,
Find your way down.
Onto your elbows.
If you want,
You can come all the way down into a laying down position.
Though for today,
I would recommend staying up on the elbows.
Again,
Two practices.
If the elbow is a little bit too low for you.
Feel free to grab a book.
There's your elbows on your blocks.
Let's take a last breath here.
Then walk your arms over towards that right knee.
Last breath here.
And then from there.
Blend your left elbow down.
If this is very sensitive for your elbow,
Feel free to grab a blanket,
Place that underneath for a bit more cushioning.
From there,
If possible,
See if you can bring your right hand on top of the left.
So coming into a twist into your pigeon pose.
Again,
Two breaths here.
Gently.
Come back down.
One breath.
Placing the arms back towards the middle again one breath here Gently coming up onto your hands.
One breath,
Really open the chest.
From there,
Curl your toes under,
Stepping back into a downward dog.
Maybe bring some movement into it if that feels good for you.
Really feeling that nice length in your legs and the back and the arms.
And from there,
On the next inhale,
Lift your left foot all the way up.
Reach,
Reach,
Reach.
Reach it out behind you.
With your inhale take your knee into your chest.
And exhale,
Reach it back out.
Inhale,
Knee towards your right elbow.
See if you can make a touch.
And exhale.
Inhale towards the left elbow.
Make a tight shift if possible.
And exhale.
Last one your seat left wrist and then when you're there place your knee down and maybe walk your foot slightly more forward again don't force it just see what's doable right now Bring the hips down.
Again,
Feel free to grab some support if that feels good for you Really open your chest,
So roll the shoulders back and down.
Staying here for two breaths.
Gently coming down onto your forearm.
Option to again use your blocks for a bit more height if this is better for you One last breath here.
And walk your forearms over to the L.
Two breaths.
And you can kind of decide for yourself like how far left you're going.
So again,
See what feels okay today.
Last breath.
Blend your right elbow down.
Feel free to use some cushioning if that feels better.
And I'll stack the left on top coming into that twist.
Your pigeon pose.
And now it's intense,
You're holding for one last breath.
Gently Plant your forearms back down.
One breath here.
Back towards the middle.
One breath.
And from there,
Coming back up onto your hands.
Again,
A long breath here.
Blent.
Your hands down.
Curl the toes under,
Stepping back into a downward.
Nice deep breath here.
From there on the inhale bend your knees,
Look forward.
If you can jump through to a seated position,
Feel free to do so.
Otherwise,
We are stepping our feet forward,
Feet across,
And then sitting down on your mitts.
When we're there,
Blend your feet down in front of you.
Stretch out the arms in front of you around your back.
Vertebra by vertebra you're rolling all the way onto our bed When we're there,
Take your right knee into your chest,
Stretch the left leg out onto your mat.
And really pull your knee into the chest for a moment.
Deep breath here Then bring your right arm out towards the side.
Exhale,
Bring your right knee all the way over towards the left,
Coming into a spinal twist.
Raising over the right shoulder.
Two nice deep breaths.
Try to keep both shoulders grounded on your mat.
The next inhale gently going back towards the middle and then switching sides so taking your left knee into the chest right knee stretched onto your neck And really pull your knee into the chest for a moment.
There bring your left arm out towards the side your exhale bringing your left knee towards the right again coming into that spinal twist Two nice deep breaths.
Again,
Try to keep both shoulders grounded on your mat.
Gazing over the left.
Shoulder.
Take this all the way up into your neck.
Last breath.
Your inhale gently coming back towards the middle take both knees into your chest for a moment give yourself a nice big hug make yourself small And from there,
Gently find your way into Shavasana for a very short,
Final relaxation.
So allow the feet to fall open,
Arms slightly away from the body,
Palms facing up,
And eyes gently close.
Letting go of any conscious control of your breath.
Just taking a moment to feel the contact of your body in the mat.
Allowing yourself to melt into your mouth.
Let go of any tension you may still be holding.
Take rest.
If you would like to stay here for longer which i highly recommend if you have the time I will make sure to link a guided Shavasana for you if you like.
Or if you're ready to come back up.
Then gently bring some movements back into your fingers and your toes.
Hands and feet.
Gently allowing the movements to come a little bit bigger And then from there gently find your way back up into a seated position to close off.
Our practice.
Your next inhale,
Circle your arms a little way up until your hands touch your friend.
Exhale gently,
Bring them down in front of your chest.
Take a nice deep breath for yourself.
Take a nice deep breath for someone you love.
Finally,
Take a nice deep breath for the worlds in which we live.
Gently bowing down towards yourself to thank yourself for your practice that you took the time out of your day to follow the clock.
You can gently open up your eyes again.
Thank you so much for practicing with me today.
If you would like to practice on,
I will have some up on the screen.
And if not,
I wish you a lovely rest of your day and I hope to see you soon.
Bye.
