15-Minute Vinyasa For Hips + Back

In this video, Jess guides a practice focused on strengthening and enhancing mobility of the Hips, Back, and Spine. We'll use one block. This practice includes supine, seated, and prone postures that are meant to prepare the body for a more traditional Vinyasa Flow Practice and can be practiced on its own to build strength and mobility.

Transcript

Namaste and welcome to this 15-minute vinyasa flow for hips and back. We're going to focus on strengthening and inviting a little bit more mobility to our hips. And our back today. So let's get started lying on our back. We'll bring in a block. So today we will use one block. Bring in a block, Keep that close, And as you rest on your back, We're going to separate the feet wide. Windshield wiper your knees, Letting your knees fall together from one side to the other. And then bringing your knees back to center here, Bring your feet about hip width apart, Heels in line with your sit bones, Arms alongside your body, Palms face down. Lift your toes and the balls of your feet, Keeping your heels anchored to the ground. On your exhale, Lift your heels, Knees up over your hips, Engaging your lower abs. Lower your heels. Inhale. Exhale. Lower your heels, Breath in. Once more in lift. Stay for an inhale. On your exhale, Press your heels high toward the ceiling, Toward the sky. Bend your knees, Breath in. Rest your heels high, Engaging our quads, Breath out. Bend your knees, Inhale. Once more, Press your heels high. Bend your knees, Opening your arms to a T, Palms face down. On your inhale, Let your knees fall to your right. Engaging your abs, Bringing your knees back to center. Exhale. Knees fall to your left, Breath in. Center, Breath out. Over to your right. Center. Knees fall to your left. Center. Once more to your right. Center. And once more, Knees fall to your left. Coming back to center here, Plant your feet on the ground. Separate your feet wide, Windshield wiper your knees. Breathe. And then bringing your knees to center, Extend your legs long, Reach your arms up overhead, Full body stretch. Slide your limbs over to your right, Keeping the back anchored to the ground. Just a little crescent shape through the body. Stretching to your left side. And coming back to center, Full body stretch. Inhale. Slide your limbs over to your left. Exhale, You can bend your elbows a little bit if your arms don't easily touch the ground. Breathe. And return to center, Full body stretch. Set your feet on the ground, Bring your arms down alongside your body. Here we'll bring in our blocks. Short edges of that block between the inner edges of your feet. Anchor through the back of your hips, Upper back, Breath in. On your exhale, Lift your feet up off the ground with that block between engaging your inner thighs, Knees up over your hips. Lower your feet to the ground. Inhale. Exhale, Strong through your lower abs. Lower your feet, Breath in. Once more left. We'll stay for an inhale, Continue squeezing that block between your feet. On your exhale, Press your heels high, Engaging your quads. Bend your knees, Breath in. Press your heels high, Breath out. Bend your knees, Breath in. And once more, Press your heels high. Bend your knees, Open your arms to a T. On your inhale, Knees fall to your right. Bring your knees back to center. Exhale. Over to your left, Breath in. Center, Breath out. Knees fall to your right. Sunter Knees fall to your left. Center. Once more to your right, Breath in. Sun too. And once more to your left. And coming back to center here, Return your feet to the ground. Slide that block aside. Separate your feet wide. Windshield wiper your knees. And bringing your knees to center, Extend your legs long, Point your toes, Reach your arms up overhead, Breath in. Slide your limbs over to your right, Couple deep breaths here. And coming back to center, Slide your limbs over to your left. And then returning to center, Full body stretch. Bring your knees up toward your chest, Hands over your shins, Hug your knees in. Option to roll to one side or rock up to a seated position. Planting your feet on the ground, Bring your hands behind you, Either side of your hip, Fingers facing forward. Fingers wide. Move through the pads of your fingers, Heels of your hands. On your exhale, Press down to your feet, Lift your hips, Reverse tabletop, Engaging your glutes and the back and the back of your thighs. Lower your hips, Breath in. Lift, Breath out, Look toward your knees. Lower your hips. Inhale. Once more lift. Okay, For a breath in. Lower your hips, Breath out. Here we're going to cross right ankle over left thigh. Open your knee to your right. One leg reverse tabletop. On your exhale, Pressing strong through your left foot, Lift your hips. Let your knee continue to fall open to your right. Lower your hips, Breath in. Lift, Breath out. Lower your hips. Inhale. Once more, Lift. Stay for a breath in. Lower your hips, Breath out. Returning your foot to the ground, Cross left ankle over right thigh, Open your knee to your left. And on your exhale, Pressing down with your hands, Pressing strong with your right foot, Lift your hips. Let your knee fall open. Lower your hips, Breath in. Lift, Breath out. Lower, Inhale. Once more, Lift. Okay, For a breath in. Lower your hips, Breath out, And return your foot to the ground. Here, Make your way onto your back. Extending your legs long behind you. Reach your right arm forward, Thumb up, Left arm alongside your body, Palm down, Chin or forehead to your mat. Breath in. On your exhale, Lifting your head, Lift right arm, Left leg. Lower your limbs, Inhale. Lift. Exhale. Lower your limbs, Breath in. Once more, Lift. Stay for an inhale. Lower your limbs, Exhale. Left arm forward, Thumb up, Right arm alongside your body, Palm down. 10, Our forehead to your mat, Breath in. Lifting your head, Lift left arm, Right leg, Breath out. Lower your limbs, Inhale. I exhale. Lower your limbs, Breath in. Once more, Lift. Stay for an inhale. Lower your limbs. Exhale. Both hands underneath your shoulders, Elbows to the sides of your body, Chin or forehead to your mat. Breath in. On your exhale, Lift your head, Tilt your ribs up, Soften your shoulders back. Lower down. Inhale. Lift strong through your back, Exhale. Lower down, Breath in. One small lift. Point your toes, Lift your legs, Cobra legs lifted. Lower everything down. Both arms come down alongside your body. Here you can bring your feet together. Or bring your feet wide for a little bit less tension through the low back. So here on your exhale, When you're ready, Locust pose, Lift your head, Shoulders, Arms, Hands, Legs, Feet, Strong care back. Lower down. Inhale. Exhale. Lower down, Breath in. Once more, Lift. Stay for an inhale. Lower down, Exhale. Hands under shoulders, Tilt your ribs up for a small cobra breath in. And on your exhale, Wibble Top. Pressing down to your hands, Lift your hips. Bring your knees in hip width, Hand shoulder width. Cat cow. On your exhale, Cat, Press down with your hands, Lift your belly, Round your back. Now breath in. Past, Forward, Tailbone lift. Cat exhales. Well, Ian Hill. And a few more here, Moving on your own with your breath. Next breath in, Drop your hips to the right and back. Circle your hips to the left and forward, Breath out. Now lift and back, Inhale. Right and forward. Right and back. Left and forward. And then circling on your own from one side to the other, Moving with your breath. And then here coming back to center. Walk your hands back, Shift the weight of your hips, Swing your legs out in front of you, Heels to the top of your mat. Plant your right foot on the ground, Left hand over your chin, Right arm forward and up, Breath in. Twist to your right, Releasing your fingertips to the ground behind you. Double breath. Right arm reaches back and up. Inhale. Forward and down. Slide your right heel, Left heel rather, Out to your left, Right foot inside your left thigh. Turn toward your left leg and fold. Here, Feel free to bring as deep a bend to the knee as you need, As relaxed as you can be to your lower back. And as relaxed as you can be with your right knee, Feel free to bring the support of the block beneath your kneecap. Breathe. And rising up to a tall feet, Both legs long in front of you, Left foot planted on the ground. Right hand over your shin, Left arm forward and up, Breath in. Twist to your left, Rotating through belly and chest, Releasing your fingertips to the ground behind you. Right, Left arm reaches back and up, Inhale. Forward and down, Unwinding from that twist, Slide your right heel out to your right, Left foot inside your right thigh. Again, Feel free to bring in a block beneath your left knee for more support. We'll turn toward the right leg. Again, As deep a bend to that right knee as you need. Rising back up to a tall seat. Here, Make your way to a comfortable seated position. Feel free to find Shavasana, Rest for as long as you need before moving on to this final part. Here we're going to rest the palms on the knees, Face down or face up. Lift your shoulders up. Inhale. Roll your shoulders back and down, Chin to chest. Exhale. Chin to center, Bring your right hand behind your back. Left hand to the right side of your head, Left ear to left shoulder. Head to center, Left hand behind, Right to the left side of your head, Right ear to right shoulder. And then bringing your head to center, Palms together, Thumbs to the center of your forehead. Wisdom, Clarity, Peace, And love guide you through the rest of your day and throughout your week. Breath in. Open mouth, Exhale, Down and forward. Namaste is an expression meaning the divine in me honors the divine in you. Namaste.