Hello everybody,
Today we're going to be working on hip mobility and flexibility.
So let's get started by coming into your butterfly shape.
So we're going to do some 1990s,
Some inner thigh stuff,
Hip carbs,
A lot of mobility and stretch today.
From here,
Hold on to your ankles and lengthen the spine by pulling on the ankles as you stretch the spine forward.
So you should feel inner groin,
Inner thighs.
The head and neck can soften.
Hold it here.
Now straighten your left leg.
Take the sole of the right foot to your left thigh,
Sitting up tall,
Hinge forward.
And bring it back up.
And again hinge forward.
And three more.
And up last two.
Add last one.
And now hold here.
I want you to twist towards the left leg.
Now place the hands on the floor.
Point the left toes.
Keep the thigh firm and try to lift the left leg up.
And down.
Two more like that.
And down.
One more up and hold for three.
Two,
One.
Really?
Good switching sides.
Right leg straight.
Solo the left foot to the right inner thigh.
Hinges first Do we hinge?
Yes,
We did inhale tall,
Exhale hinge.
And come back.
Four more.
And back up.
Go for three.
Ah,
Yeah.
Last one.
And upstate now point the right toes Twist towards the right side,
Right leg straight,
Right thigh strong.
Here,
Now keeping this lift.
And that works.
Go for two.
And lower,
Last one.
Lift and hold for three,
Two,
One.
Lower and lift.
Bend any,
Come back into your butterfly shape.
Inhale toe,
Exhale hinge.
Coming back up.
Again,
Inhale,
Exhale,
Hinge and come back up.
Last one,
Inhale.
Hey.
And coming back.
Adding a flexion into this series.
Inhale.
Spine straight,
Exhale to hinge.
Now to come back up around the spine.
To stand.
So just a little bit of spinal.
Articulations to get into your upper body.
Inhale tall,
Exhale hinge,
Chin to chest,
Round the spine,
Coming all the way up.
One more time,
Hinge.
Tinta Jess Rowne.
Coming up.
We're going to go the other way.
Now chin to chest,
Round the back.
Send the head forward,
Spine flat.
Makeup.
Two more around the back.
Send the spine forward and so almost like a little wave.
Last one,
Chinter Chess Round.
Send this button forward and back.
Okay let's come into a 1990 sit actually windshield wipers first so feet wider than hip width hands can come to the base of your base of the spine now from here lower both knees to the right Pelvis can come off before.
Back to center to the left.
Box center to the right.
Back to center to the left.
One more to the right.
Back to center to the left.
Come back to center and stay.
Now,
Right shin parallel to your mat.
The left knee will come back into like an L shape.
So you're sitting in like a little Z-shaped position.
Now,
Hands hold opposite elbows.
From here,
We're going to rotate towards the left.
So the soles of your feet are stepping onto the floor.
Now,
Left shin will touch the mat.
Right knee will touch the floor.
Come back to center so that the feet touch the floor then the knees come down again so that if you touch the floor Knees coming down.
So if you're a little bit tighter,
Just work through your range.
No need to push or force the joint.
Tomorrow.
Soul of the feet.
Pass through center.
Sole of the feet than knee.
OK,
Release.
Coming back into your cross leg position.
And then come into your downward dog.
Okay,
1990s,
We did that.
Coming into your hip cars now.
Take your knees to the floor coming into a cat cat position we're just going to take a few rounds of cat cat Let's keep the hands one hand in distance,
Wider than the shoulders.
A little bit more space to push the chest forward.
From here,
Inhale to arch,
Sending the chest forward.
Pull the wrists back to stretch the upper spine.
Accenture.
Again,
Inhale to arch.
Shoulders come down.
X altura.
One more inhale to our And exhale to round.
Now find your neutral spine,
So just in between the arch and the round.
Walk the hands back,
Hip width apart.
Now,
From here,
Can you pull the right knee into your chest?
So right knee off the floor,
Right knee into your chest.
Now open the right knee out to the side.
Take the right knee down.
And circle it back and rightly comes out.
Right knee points down circle all the way back again right knee comes out circle down and all the way back switching directions right knee comes back Circle around.
Back to center.
Right knee comes back.
Circle around.
Back to center.
Last one.
Knee comes back.
All the way around.
And release.
Knead to the floor.
Child's Close.
Come back to all fours.
Switching sides.
Lift the left knee off the floor,
Draw it into your chest.
Now the left knee comes out to the left.
Keep the foot high as you lead with the knee,
With the hip,
Circle it all over.
Again,
Into the chest,
Open wide and circle.
Last one knee comes in,
Open,
And circle.
Coming back knee comes back up and around again back Up and around.
Arms stay straight.
Knee comes back.
Up and around.
And release child's bugs.
Come amongst the center,
One last thing.
Tabletop position.
Tuck your left toes.
Now open the right knee out towards the right.
Try to keep the shin parallel,
Hold it here.
Audio.
So we're starting to activate the glue.
The smaller muscles in the hip.
And release.
Left side,
Left knee,
Draw it out to the left.
See if you can bring the left knee higher.
Without tilting towards the right.
Stabilize the core.
And release.
So I was close.
Ending with a forearm flex.
Interlace the fingers,
Forearms grounded into the mat.
Now step the feet back,
Thighs off the floor,
Knees off the floor.
Now bring your hips a little bit lower.
So your shoulders are on top of your elbows.
You'll walk a bit more forward and hold here.
Gazing forward.
Just in front of your race.
Elbows pushing into the matinee and strum.
Hold for another five.
And one nice and four.
Coming up into a kneeling position.
Take both arms up.
Not next every week.
Again,
Both thumbs up.
And release.
Last one,
Both arms up.
And release.
That's it for today.
Thank you for joining me on the mat.
