Warming for Loosening Hips

Warm up the body and work on loosening the hips. Don't let the work day get you down or make you tight - hop on your mat, and stretch it out. This short flow is effective and just what your day needs.

Transcript

I do think we'll take a twist in our runner's lunge today. So if you want to have a block nearby to bring that floor a little bit higher when we get to that twist, That might be helpful or handy to have. Otherwise, Let's just settle in. Make our way to our map. Anchor and settle in those sit bones. Lift up nice and tall out of the seat. Release the shoulders. Blow that breath. Maybe blink the eyes closed here as we take just a few moments, A few deep, Slow breaths to bring ourselves to practice, To give ourselves that permission. To leave the world aside for just a little while. Sending that inhale into the belly. Following that exhale. One more nice big deep breath. And then we're going to let that right ear drop over toward the right shoulder. Maybe those left fingers find the mat. And maybe we want to bring that right hand just to place on top of the head. Not to press, But just for a little wait. Release that right hand, Sink the chin down toward the chest through center and over to that left shoulder. Now those right fingers could be on the mat and that left hand to rest on top. And we'll release. Think that chin down towards the chest. Take your time. Coming all the way back into neutral. With that tall spine, We're going to bring the hands in front and we'll walk it forward. Find a stretch where you're still anchored in those sit bones. Hang the head. You don't have to go very far here. And we'll walk it all the way back up and into a twist. Right hand behind us. Left hand toward that right knee. On our inhale we'll reach up tall. Exhale, Twisting to the left. Inhale tall, Exhale twist On our inhale, We'll reach up tall through center. Exhale. As we release, We're going to look at which leg we have in front. And we're going to switch. We're going to bring that other leg. In front and then we'll repeat. Hinging forward first, Folding over those legs, Hang the head. And then we'll walk all the way tall. Let's twist to the left first this time. On our inhale we'll reach up tall. Exhale, Twisting to the right. Inhale, Reaching tall. Exhale as we release. Let's start to make our way to our tabletop, Hands and knees. And we'll draw some hip circles, Get some of those pops or cracks out of the way. And we'll circle the other way. And then at neutral, Let's cat and cow. Inhaling to lift the gaze, Drop the belly button. Exhale, Round for cat, Rounding the spine, Tuck the chin. And just take your pace going back and forth. One more. And as we release back to neutral, We're going to walk our hands forward to our modified plank. Shifting those shoulders over the wrists, Really pull that core in nice and tight. Then we're going to lower with control all the way down, Squeezing those elbows in along the body. On our inhale, We'll peel the chest off the mat. Exhale, Send it back to a child's pose. Round the spine, Sink the hips toward the heels. On an inhale we'll flow forward. Modified plank, Exhale, Lowering with control. Inhale, Baby cobra. Exhale, Child's Pose. Inhaling to plank. Exhaling to lower inhale lifting the chest exhale child's pose As soon as we inhale forward, We're going to exhale up and back to that first down dog. Bend those knees, Pedal things out, Get settled here. And then we'll travel to the top of our map. And find a ragdoll. You can bend the knees as much as you want to. Grab opposite elbows. Maybe sway a little. And as we release, We're going to take our time rolling all the way up. Into that mountain Maybe roll those shoulders at the top, Squeeze them up, Roll them back and down. And then the other way, Squeezing up, Rolling forward. On that inhale, We'll reach tall. Exhale, Hinge from the hips and fold. Inhale, Halfway lift, Nice flat back. Exhale fold. Inhale, Sweeping tall. On that exhale, We're going to sink for chair, Keeping that chest lifted, Hips going back. Exhale will fold. Inhale halfway lift. Exhale fold. Inhale tall. Exhale, Chair. Exhale, Fall. Inhale, Halfway lift. Exhale, Fold. Inhale, Top. Exhale, Sink for that chair pose. You can always have hands at Heart Center as well. Exhale, Fold. This time we'll plant the hands. Find our way to a plank, High or modified. Exhale to lower down. Inhale to lift the chest. Exhale, Up and back, Down dog. On that inhale, Step walk or hop to the top of your mat. Binding your way to that fold. Inhale halfway there. Exhale, Fold. Inhale, Sweeping tall. Exhale, Chair. Exhale, Folding, Finding plank. Using that exhale to lower. Inhale, Baby cobra, Lifting the chest. Exhale, Down, Down. Inhale, Traveling to the top of the mat. Exhale fold. Inhale, Halfway lift. Exhale fold. Inhale tall. I tail chair. Axial folding, Finding plank. Exhale to lower. Inhale, Baby cobra or up dog. Exhale. Up and back. Down dog. Inhale, Traveling to the top of the mat. Exhale, Fold. Inhale, Halfway lift. Exhale full. Inhale tall. I feel chair. Exhale, Fold, Binding plank. Exhale to lower. Inhale, Baby cobra or up dog. Exhale, Down, Down. Inhale, Traveling to the top. Exhale fold. Inhale halfway lift. Exhale fold. Inhaling tall. Exhale, Chair. Exhale, As we fold, We're going to step our left foot back, Crescent lunge. Then we're going to open up and make our way to that warrior two. Settling in Nice and strong, But also soft. Flipping our right hand, We'll reverse our warrior, Gazing up at that right hand, Relaxing the left arm, Breathing in the back. We're going to windmill those hands all the way down to a runner's lunge. Hands framing that front right foot, Ball of the back foot. Maybe rock a little as we settle in. Right knee over right ankle. And then we'll plant the hands and step it back. Down down. On that inhale we'll travel to the top. Exhale, Fold. Inhale, Halfway lift. Exhale, Fold. Inhale, Tall. Exhale, Think for chair. Exhale, We'll fold. Right foot's going to step back to find that nice high crescent lunge. Really lifting that back heel. And then opening up, Warrior two. Flipping the left hand, Reverse warrior. We'll windmill those hands. Runner's lunge framing that front left foot We'll plant the hands, Step it back, Down, Down. As you're ready, Let's take those knees nice and wide. Sink it back for that child's pose. Slow the breath. Breathe into the hips across the lower back. On our inhale, We'll flow forward. Exhale, Up and back, Down, Dog. And we'll travel to the top of the mat. Exhale fold. Inhale, Halfway lift. Exhale, Fold. In your sweeping top. Exhale for chair, Sink it back, And let's bring those hands to heart center here. You can hold your chair or we're going to add. A twist, We're going to revolve our chair, Left elbow up toward the sky, Right elbow toward the outer part of that left knee. Back to center, Exhale, Folding, Right foot back. Present lunch. Same thing here. You can stay. You can hold this strong crescent lunge or bring those hands to heart center and revolve left elbow up. Twisting toward that front left knee. Back to center as we open up. To Warrior II. Reverse warrior, Left arm up. And we'll windmill those hands. Runner's lunge. Add that block here if you want to. For the twist, We'll leave the right hand. Open up the left. And as we lower that left hand. We'll step it back. Down dog. If you want to add the bottom of a salutation, You can do that. Rolling to your plank. Exhale to lower. Inhale, Baby cobra or up dog. Exhale. Down dog. And we'll travel to the top. Exhale, Fold. Inhale, Have a free lift. Exhale, Fold. Inhale, Sweeping top. Exhale, Sink for chair. And so that heart center. You can stay or, Again, We'll twist, Right elbow up. Left elbow to the outer part of that right knee. Back to center. We'll fold and we'll step our left foot back. Crescent lunge, Rising tall. Again, You can stay, You can hold, Or we're going to revolve our crescent right elbow up. Left elbow toward that right knee. Back to center, We'll open up, Warrior two. And reverse lawyer, Right arm up. On that inhale, We'll windmill the hand all the way down to that runner's lunge. And our twist, Leaving that left hand on the mat or the block, Open up the right. And we'll bring that right hand back down. Leg the hand, Step it back. Down dog. And again, You could add the bottom of your salutation if you want to. And then whenever you're ready, Take those knees nice and wide. And sink it back, Child's pose. And as we did at the beginning, We're going to take three of the bottom of our sun salutations. So on our inhale, We'll flow forward. Modified plank. Nice and engaged. Nice and strong. And then nice and slowly. Lower down. Inhale, Baby cobra. Exhale, Child's pose. Inhale to that plank. Exhale to lower. Inhale, Baby cobra. Exhale, Child's pose. One more, Inhaling to plank. Exhale to lower. Inhale. Axel, Child's Pose. And then we're going to rise up to that tabletop. And let's take our hips back and forth, Side to side. We'll keep those hips all the way to the left. Look around that left shoulder, See if you can see the hip back there. And then through center. We'll take those hips to the right. We'll look around right shoulder. Back to center and a few rounds of our cat and cow with the breath. Inhale, Cow. Exhale, Cat. Last one. As you come through neutral, We'll lower a hip, Find our way into seated. And let's bring the soles of the feet together, Nice and tall. In the spine, Hinge forward, Find your stretch, Then maybe round into it. Slow the breath. And we'll rise up. Let's send our right leg out. Planting the left foot on either side of that right knee, Pulling the right toes back towards us. We're going to twist toward that left knee, Maybe hook that right arm around the knee as you reach the left hand behind, Tall in the spine, Then maybe twisting to look over that left shoulder. As we come back around, We're going to Place this left leg above the right knee. Bring our hands behind us. Spine still nice and tall. Slide the right foot in. Seated pigeon here. Only pull that right foot in as far as you want to, As far as feels okay. Breathing into the hips here. Sometimes I like to kind of move my seated pigeon a little side to side. And sometimes I don't. So whatever feels good here. Try to relax that left knee open away from you. And then we'll slide the right leg, Nice and long. And we'll switch sides. We'll send the left leg out, Planting that right foot first. We'll come into the twist, Twisting toward that right knee. And then back around to center. We'll come into seated pigeon on this side with that right leg above the left knee. Slide the left leg in. And find your pigeon on this side. Slow, Deep breaths. Relax the right leg. And we'll really plant both of those feet and let's roll all the way down onto our back. Settle in here. A little bit of bridge work first. You can take regular bridge, Planting in both of the feet. Lifting the hips, Squeezing at the top and lowering nice and slowly all the way down. If you want, We can work those hips a little bit more and take a figure four pigeon in our bridge. Maybe that right ankle first on top of the left knee and take four this way, Lifting the hips and taking your time, Lowering back down. And after those four, We'll switch sides. Just continue if you're doing both feet. No worries. Keep breathing. And we'll finish out for this other side. As we all finish, We'll relax that back, Back on the mat, And we'll windshield wiper the knees a little back and forth. Side to side, Maybe goalpost the arms. Cooling things down, Slowing the breath. And we'll drop those knees. To the left, Let them stay and settle. Maybe drop your gaze off to the right. And then we'll come up through center. Exhale, Drop the knees to the right and then maybe that gaze off to the left. And then back into center. Let's hug the knees to the chest. Feel the back against the mat and rock a little side to side. Massaging out the spine as the breath is slow and deep, Getting ready for our last pose. As you're ready, Use an exhale. To release and find that shavasana, Sending the legs long. Let the feet fall open. Walk the shoulder blades nice and low. Blink the eyes closed and just let that body. Settle in and sink into the mat. Breath by breath. Thank you, Nebraska. Maybe scanning the body from. Crown of that down to the soles of the feet, Inviting some movement in those toes. Adding the fingers. A few more deep breaths. And then we'll make our way to either side, Rolling to the left or to the right. Pausing for just a few moments, A few breaths to seal in all the good. And to exhale out anything onto the mat, We want to leave here. And pressing up, Returning to that tall spine, That easy seat. Nice big deep breath. I wish you a wonderful rest of the day. Thank you so much. Namaste.

Reviews

30 minute of great guidance and effective yoga practice!