Hip Mobility Yoga

Explore hip mobility through gentle strength work and mindful movement. This guided practice combines hip-opening shapes with attention to stability, body control, and steady breathing. Move gradually through a comfortable range without forcing a stretch. Bring your mat and use the session to explore how your hips feel today.

Transcript

Hi, My name is Shalaka. This short flow is focused on hip mobility. We'll begin with bringing awareness in your body, In your hips. Just notice where your areas of tightness are and then slowly work our way into using breathing to move into flexibility and then using your strength to increase your mobility. We'll do the best we can in the limited amount of time we have but you can always come back to the flow and work on it on your own. So let's begin laying down on the mat. You can extend your legs. Place both hands on your belly, On your lower belly. Please send your breath into your belly. As if you're trying to push your hands out and away. Maintain a certain ease in your breath. And start to notice your shoulders relax, Your chest broaden. We tend to hold a lot of tension in our hips. So use this opportunity to connect with your breath. And signal to your nervous system. That everything's safe. That your belly is allowed to expand. Your hips are allowed to take up space. That you're ready to work on your mobility. We'll invite some soft movement, Rolling your wrists and ankles. Then hug your right knee into your chest. Draw it in as far high as you can. Towards your right armpit. And keep your left heel onto the mat. Take a deep breath in. Then bring your right knee over to the left side. Use your left hand to press your knee down. Extend your right arm to the right. Imagine you're trying to. Send your right hip away from your shoulders. Create some length, Some space in your lower back. We'll come back to center. Hug your knee in. And we'll switch sides. Left knee comes in Draw it in as high as you can. Deep breath in. Over to your right. Extend your left arm, Gaze to the left. Allow your shoulder to settle. Allow your breath to expand. And bring it back to center, Hug your knee in. Hug your right knee in. Rock from side to side. Then rock forwards and back onto your mat. Using your core strength to come up Lower back down, Come back up. Then lower down to your mat, Reach your feet up. Hold and there. Take your thumbs and place them on your abdominals. Take a deep breath in. With your exhale, Slowly lower your heels down towards the mat. Feel your abdominals engage. Inhale, Hug your knees in. Extend your legs up. Exhale, Slowly lower your heels down to the mat. Continue on your own. Use your inhale to restore, Use your exhale to really keep your abdominals engaged. Hug your knee in. Notice if you start to compensate with your lower back. If you feel that, Reduce the load on your body, Reduce the load on your abdominals. You can reach your heels down as far as you feel like you're integrated in the movement. One more. And hug your knees in. Nice job. Rock from side to side. Then grab your feet. Come into happy baby. Draw your heels down, Your feet down towards you. And breathe into both hips. Bring your knees together, Rock forwards and back. This time come up to seated. Lift your spine tall, Broaden your shoulders, Bring your hands behind your thighs, Lift your feet off the mat. Can stay there or extend your arms forward keep your core engaged Maybe straighten your legs. Cross your ankles, Plant your hands. Step your feet back into downward dog. Plant your hands firmly, Soft bend at your elbows, Press your mat away. Deep in your breath. Walk your feet all the way to the front of your mat, Find your forward fold. Inhale, Rise to stand. Reach your arms up, Lengthen through your sides. Exhale, Hands to heart. Inhale, Arms reach up. Grab your left wrist, Lean to the right. Failure. Left hip. Breathe into it. Rest your left foot down. Reach your left arm over, Create that length And switch sides. We're starting to. . . Create some space. In both hips. Simply using a red anchoring our foot. Come back to center. Fold forward and release the back of your head. Let your neck release. Inhale halfway up flatten your back Exhale, Release down. Inhale rise to stand reach up Exhale drawing your hands together. Inhale, Arms reach up. Exhale, Fold forward, Release. Halfway up, Inhale exhale right foot steps back, Lower your right knee down. Inhale to rise, Lengthen. Bring your awareness to your right hip the front of your right hip Imagine sending your breath into your right hip. Especially if you tend to sit all day, You might find that your hip flexors tend to get tighter, More tense. Press into your front foot actively, Keep that leg active, Drag your front heel back. Maybe a slight arch in your back if it feels inviting. Exhale, Straighten your front leg. Release your head. Breathe here, Soften your hamstrings. Inhale, Shift forward, Rise. Exhale, Reach back straighten your front leg, Inhale forward rise up Exhale, Release your hands to the mat, Step back to plank. Hold a strong plank whether you have your knees on or off the mat try to keep your hips in line with your shoulders and knees Keep your core engaged, Your neck is long, You're gazing down. Squeeze your glutes together. Your entire body is working. With your exhale, Bend your elbows lower down to your mat. Inhale, Lift your chest up, Broaden your shoulders. Hold for your exhale. Soften your shoulders. Face is soft. Draw your shoulders away from your ears. Hug your elbows in. Notice the front of both hips now creating that space and then tuck your toes, Hips up and back, Downward facing dog. Deep breath in. Deep breath out. Inhale, Right leg up. Exhale step it through Come into low lunge on the other side. Press your front foot into the mat. Inhale to rise. Reach through your fingertips. Soften your face. Notice your left hip flexors. Notice which side was tighter than the other. Straighten your front leg, Hamstring stretch. Inhale, Shift forward, Lengthen. Exhale, Draw your belly in, Half splits. Inhale, Shift forward, Reach up. Exhale to half splits. Stay for a breath. And then shift forward. Pick up your back foot, Step it forward, Find your forward fold. Take your feet wide. You can grab your big toes with your peace sign fingers. Take a deep breath in. Deep breath out. You can bend your knees if you need to. With your inhale, Drop your hips, Lift your chest up. You can go as low as you feel comfortable. Exhale, Lift your hips up, Forward fold. Inhale drop your hips lift your chest up exhale forward fold Inhale, Down. Lift your chest up. Exhale up. Fold forward, Release your head. And a couple of more on your own just at your own pace. Use this time to Build some awareness while you are Getting the benefit of the stretch, The length. Using your glute strength to hold a steady squat. Keep that balance, Keep that stability between both sides. Using your big toe as your anchor. Then walk your feet together. Inhale, Rise to stand. Exhale, Hands to heart. How are you feeling? Let's take a quick self-check. One hip versus the other, Front of your hips, Sides. Inhale, Arms reach up, Create length. Exhale fold forward, Notice your lower back releasing, Inhale halfway up exhale step your left foot back lower your left knee down. Inhale, Rise Exhale, Open arm twist to the right. Spread your fingers wide, Reach your fingertips away from each other Deep breath in. Deep breath out. Inhale, Arms reach up. Exhale, Hands to the mat. Step back to plank. Bend your elbows, Lower down to your mat. It didn't help. Exhale, Twist to the right. Inhale center, Exhale to left. Inhale center, Exhale down dog. Inhale, Left foot up. And step it through to low lunge. Inhale, Rise, Steady lower lunge. Exhale, Open arm twist to the left. Hold your twist, Press into your front foot, Actively reach your fingertips away from each other. Inhale, Arms reach up. Exhale, Hands to the mat. Step your right foot forward, Forward fold. Walk your feet apart Grab your big toes once again. Take a deep breath in, Lower down to squat. Just hold or you can pulse your hips up and down. Just make sure you're squeezing your glutes together. Using your glute strength to lower your hips down. Come all the way up to your forward fold. Bring your feet together. Nice job. Inhale, Rise up. Exhale, Hands to heart. Deep breath in, Arms up. Exhale, Fold. Half way up in here. Exhale step your right foot back Coming to runner's lunch. Hold it here. Keep that length in your spine. Draw your belly in. Walk your hands all the way to your right hip and lower down into your right hip. Find your side lunge. You can stay as high as you need to, As low as you need to. Feel that hamstring stretch, Your inner thigh stretch Really use your glutes. To lower down and then switch sides, Side lunge to the left skandasana. Then use some free movement, Move from right Two left. Just on your own. Maybe with every repetition you get deeper or you just start feeling more comfortable with the movement. Turn your gaze forward, Find your runner's lunge. Plant your hands step back to plank with your exhale find your down dog Inhale, Right leg up. Step it through to runner's lunge on the other side. Find a strong runner's lunge, Press into your front foot, Engage your core. Gaze forward, Inhale. Exhale, Shift your weight to the left. Over to the right Just laundering from side to side. Might start to feel more open. Keep your core engaged, Your glutes engaged. Really use that strength to lower into your lunge. Over to the left. And then turn your gaze forward. Runner's lunch. Step your back foot forward, Find your forward fold, Release down, Inhale rise to stand, Exhale hands to heart. Inhale, Reach up, Join your palms together. Exhale fold forward hollow your belly Inhale, Halfway up. Exhale, Step your left foot back towards lunge. Inhale to rise, Reach your arms up. Exhale open arm twist to the right Deepen your lunge, Feel steady through your front foot. One more breath. Inhale, Arms reach up. Exhale Left hand to the mat, Right arm reaches up. Create that twist in your body, Use your core, Draw your belly in. Pick up your right foot, Come into side plank. Press your mat away actively. Engage your core. Maybe you gaze up. Take a deep breath in. Deep breath out. Hold your side plank, You can modify if you need to. Hug your right knee in. Extend your right leg in front of you. One more breath and release your hands down come into plank Exhale to Chaturanga. Inhale, Up dog. Excel download. Deep breath in. Deep breath out. Inhale, Left foot up. Step it through to runner's lunge Steady runner's lunge Inhale rise to crescent, Arms reach up. Exhale open arm twist to the left. Deepen your lunge, Breathe and gaze past your left fingertips. One more breath in. One more breath out. Inhale, Arms reach up. Exhale, Right hand to the mat, Left arm up. Actively create length between your shoulders pick up your left foot, Find your side plank If you feel steady here. Hug your left knee in. Extend your leg forward. Keep it off the mat. Use your left hip flexors to hold that leg. One more breath. Hands to the mat Find your down dog. Nice job! Walk your feet to the front of your mat find your forward fold and release the back of your neck let your head hang heavy you can soften your knees Inhale all the way up. Exhale, Hands to heart. Then shift your weight onto your left foot, Hug your right knee in. Can take it up as high as you can just like we did when we were laying down. Press into your left foot, Lengthen your spine, Squeeze your glutes. Maybe your core is engaged. Then grab your big toe. Once again, Take a deep breath and lengthen your spine. Exhale, Straighten that front leg. Use your hip flexors to extend that leg. You can keep a soft bend in your knee if you need to. Keep your balance, Keep your core engaged, Keep your length, Keep your breath. One more breath and hug your knee in, Release down. Nice job. Find that softness back in your face. And we'll switch sides. Shift to your right side, Hug your left knee in. Take it up as high as you can. Keep that balance on your right leg. Find the steady gaze. Then grab your big toe. You can take a moment to adjust your hips, Align them. Extend that leg, Draw your belly in, Make sure you're breathing. One more breath. Hug it back in and release down. Take a moment to notice what your hips feel like, Your core, The connection with your hip flexors. Bring your hands to heart. Settle your breath. With your inhale, Sit back in a chair. And bring your hips all the way down to your mat. Lift your chest up, Hug your knees. Extend your right leg forward. And twist to the left. And gaze over your left shoulder. Lengthen through your spine. Switch sides. Then turn your gaze forward. Lay back on your mat. Bring your arms by your side. Extend your awareness to your breath. Let your belly rise and fall. Shoulders relax. Notice the fullness in your breath as your hips feel. More open. Notice any thoughts or emotions rising. And let go. As usual, You can stay here for as long as you like, Connecting with your breath. Thank you for joining me. Hope to see you again on the mat.