Hi lovely people,
Welcome to this hip opening UI class.
We are dealing with a bit of a different background today,
Which you will probably see changing over the next couple of weeks.
Anyway,
This class is suitable for all levels and I will give you some modifications where that might be necessary.
In general,
You don't really need any props for this class.
However,
If you are feeling a little bit more tight,
Then having two blocks nearby might be really nice.
If you're ready,
Grab some water,
Grab your mat,
And let's begin.
Let's come to the front of our mat.
Planting your feet on your mat.
Legs are slightly active and just nice and open.
In your inhale,
Let's take the arms a little way up.
Reach,
Find length.
Exhale,
Coming into a forward fold.
So folding from your hip.
In your inhale,
Coming halfway up,
So hands on your shins or maybe fingertips on your mat.
Your exhale,
Plant hands down,
Stepping back.
And to play.
And choose your way down.
So maybe placing your knees on your mat,
Bending the elbows,
Chaturanga.
Through your inhale,
Open your chest.
Call our effort all.
Exhale,
Curl those under hips up and back.
Downward.
First down our dog of our claws,
So feel free to take a nice bend in your knees,
Maybe bring some movement into it.
Bending one knee then the other as if you're walking on the sports.
A few nice deep breaths here.
One last breath.
With your next inhale,
Step your right foot forward in between the hands.
Blend your left knee onto your mat,
Coming into a low lunge.
Now,
If you are starting to really open your chest here,
You can use your blocks for a bit more support,
Find a bit more height,
So feel free to do so.
Wherever you are,
Knee is above your ankle.
Really roll your shoulders back and down.
One more nice deep breath here.
Plant your hands into your neck,
Stepping back into your downward dog.
With your next inhale,
Step your left foot forward.
Right knee onto your mat coming into your low lunge again.
It's an option to use your blocks for a bit more height.
One more nice deep breath here.
Your next inhale,
Lift your knee.
Exhale,
Step all the way forward.
Forward folds.
And inhale,
Circle your arms all the way up.
Reach fine legs.
Exhale.
Inhale,
Take your arms all the way up.
Exhale,
Forward fold.
If you're English up your right foot forward,
Right knee onto your mat.
Lola.
Going right through,
So your exhale,
Plant your hands onto your mat,
Stepping back into a plank.
Choose your way down.
Your inhale open coming all the way up into an upward dole And exhale,
Down.
With your next inhale,
Step your right foot forward.
Left knee under your mat.
Open your chest.
Exhale,
Plant your hands down,
Stepping back into your plank,
Choose your way down.
Your inhale open And exhale down.
Nice deep breath here.
With your next inhale,
Step your left foot forward in between your hands.
Right heel turns into your neck.
Coming all the way up into our warrior tube.
So your front knee is again above your ankle back leg.
Nice and straight.
Arms,
Shoulder height.
Gazing forward over your front.
Shoulders away from your ear.
Holding for our last breath.
All right.
Inhale,
Straighten both legs.
Exhale,
Reach forward,
Forward,
Forward,
Forward,
Forward.
Rotating through your hips.
So you're.
.
.
Left hip is going down,
Right hip up.
Reach,
Reach,
Reach.
And if you cannot go any further,
Open up through the arms.
Coming into Trikonosana.
Much space in between the hands as you can get.
And then option two,
Again,
Use your blog for a bit more support for your lower hand.
If you like.
Tagging your shoulders on top of each other.
And really focus on stacking the hips.
So your right hip is on top of your leg.
Last breath.
Inhale,
Coming all the way up.
Turning the toes of both feet towards the long side of your mat.
Hands on it.
Exhale forward,
Coming into a wide-legged forward fold.
Placing your hands on your mat,
If you cannot reach all the way down,
Again you have the option to use your blocks to place your hands onto your box.
On your inhale,
Really find length in the spine,
Open through the chest.
Axle may be folding a little bit Keeping your legs nice and active.
And then if you have the option,
Maybe placing your hands in between your feet.
So your fingers and your toes are coming into one line.
Maybe even bringing your weight slightly more forward to go a little bit deeper.
Holding for a last breath.
Inhale,
Coming halfway up,
So making a table soup with that.
Exhale,
Plant your hands onto your hips.
Stay halfway up.
And it is coming all the way up.
Dose.
There goes my balance.
Toes are pointed out heels.
Live in.
In your next exhale,
Bend your knees,
Coming into your goddess pose.
Arms up in a 90 degree angle.
So kind of cactus arms.
Elbows in line with the shoulders shoulders nice and low really sitting nice and And if possible,
Keeping your knees in line with the ankle.
One more nice deep breath here.
Inhale,
Straighten the leg,
Straighten the arm.
Your.
.
.
Left toes are going to rest alongside of your mat.
Right toes towards the short side of your mat.
So we're facing the back of the mat.
In your next exhale,
Bend.
Your right knee.
Coming into our warrior two again.
This time on the other side.
So just like last time,
Knee is above the ankle.
Shoulders in line with the hip.
Arm,
Shoulder height.
Holding for one last breath.
Inhale straight on both legs.
Exhale,
Reach forward.
So again,
Rotating through the hips.
Right hip down,
Left hip up.
Reach,
Reach,
Reach,
Reach,
Reach.
And then if you cannot go any further,
Open up through your arms.
If possible gazing all the way up towards your left hand.
Again,
Option to place your lower hand onto a plug for a bit more support.
Really stacking your hips.
So left hip on top of the right.
Left shoulder on top of the right.
Holding for a last breath.
All right.
Inhale coming all the way up again toes are pointing towards the front of your mat This time,
Grabbing hold of your hands behind your back,
Inhale,
Open and just really push your hands away from you.
Exhale again,
Folding forward from the hip.
And allowing your hands to come all the way forward.
Over your hands.
Again,
If you dare,
You can slightly bring your weight forward.
Which can feel a little bit unstable.
So just notice that that's doable for you right now.
Holding for a last breath.
And with your next inhale coming all the way up in one big swoop.
And turn out.
Hear your talk?
Exhale,
Go to spose.
Calling for a last breath.
And then from there,
Planting the hands all the way down,
Down,
Down,
Down.
Bringing the hips down,
Down,
Down,
Maybe slightly.
And come and sit on the air with.
Startening out both legs.
Toes are pointed up.
Flex,
Nice and active.
Nice long spine.
Now,
If you notice you are really falling back around in the back,
Go ahead and find some heights.
So maybe sitting onto a pillow or on a blanket,
Anything to lift you up a little bit.
From there,
On your next inhale,
Really find nice length in your spine,
Nice active length.
Exhale floating forward from your Try to keep your spine nice and long as we are coming forward.
Just keep your hands in front of you on your mat or maybe lean on something or if you want you can keep your hands on your legs Try to keep lengthening your back wherever you are.
Toes pointed up towards your face.
Last breath here Yeah,
Next inhale gently.
Come back up.
I'm just going to turn.
Hold on that for a moment.
Knees are bent,
Grab hold of your backs of your knees.
Really nice long spine and on your inhale lifting your feet up.
Coming into a boat.
From there we are opening up our knees and see if you can grab hold of your big toes.
Try to keep your spine nice and long if possible.
Now from there,
Let's see if we can gently start to straighten.
So we are coming back into that.
Straight or full except this time our feet are up so we're basically Trying to balance on our butt.
If at any point you fall out,
No problem Try to do your best.
I know this can be a bit of a challenge,
But it's really fun to play around with.
Try to keep opening your chest,
Really push your chest forward,
Shoulders down and back.
Holding for a last breath.
Gently coming back down.
Place the soles of your feet together,
Allowing your knees to fall open.
Now,
If this is very sensitive for your groin,
Feel free to support your knees with a block or a pillow.
So do whatever feels good for you in that sense.
Then straighten out your arms in front of you,
Around your back,
And now vertebra by vertebra.
We are rolling all the way back,
And I'm just going to scoot a little bit forward,
So I'm actually staying on my mat.
Gently going back And see you back.
I'm going to do this job to better.
Alright,
So solstice,
Feet are together,
Knees nice and open.
And then you have a few options.
You can just allow your hands to rest slightly away from you,
Palms facing up.
You can allow your hands to rest onto your belly or maybe onto your hips.
Let's see if we can focus on our nice deep belly breath.
Feel and you can close your eye.
Last nice deep breath here.
And gently bring your knees back together.
Take your knees into your chest for a moment.
Give yourself a nice big hug.
Make yourself small.
And then.
.
.
Rolling all the way up and coming into a seated position to close off our practice.
Through your next inhale,
Circle your arms all the way up until your hands touch overhead.
With your exhale chin,
Leaving your hands down in front of your chin.
Taking a nice deep breath for yourself.
Take a nice deep breath for someone you love.
Take a nice deep breath for the world in which minute.
And then gently bow down,
Search yourself to thank yourself for your practice that you took time out of your day to follow the class.
You can gently open up your eyes again if you have them closed.
Thank you so much for practicing with me today.
I wish you a lovely rest of your day and I hope to see you soon.
Bye.
