Hip Stretch For Flexibility & Relaxation

In this practice, you'll release tension through the hips, glutes, hip flexors and spine using slow, mindful stretches and deep breathing. We'll move through deep lunges, pigeon pose, spinal mobility, and gentle twists to help improve flexibility while encouraging the body to relax. The practice finishes with restorative positions and guided relaxation to help calm the nervous system and create a sense of safety and ease. Move within a comfortable range and use cushions or folded blankets for support whenever needed.

Transcript

Take a tabletop position. Ground your weight through the hands and the knees. Active shoulders. No collapsing. Inhale. And curve your spine up to the ceiling. Relaxing the neck. Exhale. Arch the belly down to the floor. Head comes up. Inhale. Cow. Exhale. Move in your own time. Slowing down the breath. And really feeling. Each vertebra moves as one. One at a time. And come back. To your neutral position. Bring the right foot forwards in between your hands. And move the left knee slightly back. Shifting into a lunge position. Make sure your heel is directly underneath your knee. Forming a 90 degree angle. If you can, Get your hands flat on the ground. And square up. Your hips. And breathe here. Feel the sensation through the front of the hips. Feel it through the quads. Deep and slow breaths. And now shuffle your foot over to the left hand. And carefully lower. Your butt. To the floor. Opening up the front knee. And resting. Into your pigeon pose. Place your hands in front of your shins. And focus on squaring up through the hips. Trying to get the front of that left hip down to the mat. And you can rest here on your elbows. Focus on the sensation through the right glute. Opening up through the hips. Try and relax your neck. And breathe into the area of discomfort. Let the breaths go deep. And push yourself up with your hands. And let's change legs. Slowly moving into the lunge position. Left leg in front. Heel directly underneath the knee. Hands by the sides of your foot. Square the hips. And breathe down into the right hip. Let it open with every breath. Shuffle the left foot over to the right hand and carefully lower yourself down. Into your pigeon pose. Place the hands in front of the left shin. And work on bringing the front of the right hip down to the floor. And lower down into the elbows. Breathe into the left glute. Relax the neck. With every breath. Let your muscles relax further. And carefully push yourself back up with your hands. Move back into your tabletop position. Take an inhale. And as you exhale. . . Sit your butt back. Onto the feet. Resting here in your child's pose. Forehead on the mat. Relax the glutes and hips. Relax the spine. And sink your butt down onto the heels. When you think you can't relax any further. Relax again. Feel your belly drop to the floor with every breath. Thread your right hand down under. The left arm. Resting your head. On the right side of your skull. Twisting the spine and working through the shoulders. Get as comfortable as you can in this position. And swap sides. Threading the left hand. Underneath the retcon. Push your body up. And carefully. Make your way onto your back. It's time to rest. Bring the knees up to the chest. Give them a hug. And rock from side to side. Massaging through the hips and the sacrum. Now is your time to release any yawns or sighs of relief. Decompress through the lower back and send your hips some love. And release your legs down straight. Full body relaxation. The only area of your body moving. Is the lower ribs and the belly. There's nothing else to do. Besides breathe. Slow down the breath. Slow down the heart. And let your nervous system shift into safety mode. Stay here for as long as you need.