Yoga stretch for hips

Yoga for Tight Hips & Hip Flexors [Flexibility Flow w/Adee]

1
00:00:00,800 –> 00:00:03,750
hello everyone thank you for tuning in

2
00:00:03,750 –> 00:00:06,899
this yoga flow focuses on relieving

3
00:00:06,899 –> 00:00:08,910
tightness in the hips and the hip

4
00:00:08,910 –> 00:00:12,030
flexors I would recommend you warm up

5
00:00:12,030 –> 00:00:14,309
slightly before you begin this flow just

6
00:00:14,309 –> 00:00:16,500
getting the muscles nice and warm and

7
00:00:16,500 –> 00:00:19,680
ready to be stretched so we’ll go ahead

8
00:00:19,680 –> 00:00:22,830
and begin lying on our backs our knees

9
00:00:22,830 –> 00:00:25,140
bent to a comfortable distance and our

10
00:00:25,140 –> 00:00:28,279
palms face open towards the ceiling

11
00:00:28,279 –> 00:00:30,599
taking some time at the beginning of

12
00:00:30,599 –> 00:00:33,180
practice today to settle ourselves in

13
00:00:33,180 –> 00:00:35,940
bring attention to our breath into our

14
00:00:35,940 –> 00:00:38,360
bodies

15
00:00:50,730 –> 00:00:52,980
begin by pulling the right knee to your

16
00:00:52,980 –> 00:00:55,140
chest and interlacing the fingers below

17
00:00:55,140 –> 00:00:57,840
your knee allowing your left leg to

18
00:00:57,840 –> 00:01:00,740
extend long

19
00:01:04,729 –> 00:01:07,100
pulling your right knee slightly out to

20
00:01:07,100 –> 00:01:12,740
the right side of your body and back to

21
00:01:12,740 –> 00:01:15,130
centre

22
00:01:17,970 –> 00:01:21,330
to the right

23
00:01:23,659 –> 00:01:27,070
and center

24
00:01:29,060 –> 00:01:31,990
to the right

25
00:01:34,630 –> 00:01:37,420
and Center giving that knee a big hug in

26
00:01:37,420 –> 00:01:40,930
pulling in a little closer as you pull

27
00:01:40,930 –> 00:01:44,520
the knees slightly out to the right

28
00:01:44,520 –> 00:01:48,130
right back at Center beginning to take

29
00:01:48,130 –> 00:01:50,970
some circles here in the hip joint

30
00:01:50,970 –> 00:01:53,649
allowing to relax through your leg as

31
00:01:53,649 –> 00:01:55,289
much as you can

32
00:01:55,289 –> 00:02:01,210
moving the knee with your hands picking

33
00:02:01,210 –> 00:02:04,229
some small circles

34
00:02:09,288 –> 00:02:11,209
holding the knee right back in that

35
00:02:11,209 –> 00:02:16,670
Center I’m getting to activate through

36
00:02:16,670 –> 00:02:19,250
the left leg pressing it long see if you

37
00:02:19,250 –> 00:02:20,810
can feel a slight stretch along your

38
00:02:20,810 –> 00:02:23,420
left hip flexor by extending through the

39
00:02:23,420 –> 00:02:28,010
toes and releasing the right foot spring

40
00:02:28,010 –> 00:02:30,349
left knee into chest and releasing the

41
00:02:30,349 –> 00:02:33,250
right leg long

42
00:02:34,120 –> 00:02:38,689
giving the left knee a big hug in and

43
00:02:38,689 –> 00:02:40,489
moving it slightly out to the left side

44
00:02:40,489 –> 00:02:47,349
of your body to Center

45
00:02:47,500 –> 00:02:51,300
and the left

46
00:02:53,500 –> 00:02:56,580
to Center

47
00:02:58,740 –> 00:03:01,880
and the left

48
00:03:03,520 –> 00:03:06,180
Center

49
00:03:08,660 –> 00:03:11,380
left

50
00:03:14,170 –> 00:03:17,170
Center

51
00:03:19,360 –> 00:03:22,470
and left

52
00:03:26,170 –> 00:03:28,180
drawing back to Center and giving that

53
00:03:28,180 –> 00:03:31,090
knee a big hug in there you need to take

54
00:03:31,090 –> 00:03:34,800
your circles here on this side

55
00:03:53,980 –> 00:03:56,129
pulling the left knee and strongly

56
00:03:56,129 –> 00:03:58,720
pressing out extending through the right

57
00:03:58,720 –> 00:04:00,730
leg seeing if you can feel a stretch

58
00:04:00,730 –> 00:04:04,349
along your right hip flexors

59
00:04:13,530 –> 00:04:17,488
and releasing the left knee bending the

60
00:04:17,488 –> 00:04:19,560
right knee so that the right foot comes

61
00:04:19,560 –> 00:04:24,270
right in line with the left allowing the

62
00:04:24,270 –> 00:04:25,680
knees to fall in towards one another

63
00:04:25,680 –> 00:04:28,890
releasing the lower back keeping the

64
00:04:28,890 –> 00:04:30,360
feet where they are and allowing the

65
00:04:30,360 –> 00:04:36,780
knees to fall out to either side coming

66
00:04:36,780 –> 00:04:39,350
to Center

67
00:04:43,320 –> 00:04:46,850
and open legs

68
00:04:50,790 –> 00:04:53,070
taking a few more here just moving with

69
00:04:53,070 –> 00:04:54,780
your breath allowing the knees to fall

70
00:04:54,780 –> 00:04:57,180
in towards one another and then out to

71
00:04:57,180 –> 00:04:59,720
either side

72
00:05:15,700 –> 00:05:17,800
go ahead and pull your knees in towards

73
00:05:17,800 –> 00:05:19,780
your chest your hands are on the tops of

74
00:05:19,780 –> 00:05:22,330
your knees as you inhale pressing the

75
00:05:22,330 –> 00:05:25,630
knees away from you as you exhale

76
00:05:25,630 –> 00:05:28,150
pulling the knees in and slightly out to

77
00:05:28,150 –> 00:05:34,240
either side extending the arms and pull

78
00:05:34,240 –> 00:05:37,060
in the knees in loosening up through our

79
00:05:37,060 –> 00:05:42,210
hips here warming upper body a little

80
00:05:59,250 –> 00:06:01,530
pulling the knees tightly into the chest

81
00:06:01,530 –> 00:06:03,930
and crossing at the ankles you’re gonna

82
00:06:03,930 –> 00:06:07,280
take some rock and roll’s up and back

83
00:06:07,280 –> 00:06:09,450
seeing how much you can roll through the

84
00:06:09,450 –> 00:06:11,070
back and make contact with each

85
00:06:11,070 –> 00:06:14,640
vertebrae on the mat one time as you

86
00:06:14,640 –> 00:06:16,170
come up go ahead and plant your feet

87
00:06:16,170 –> 00:06:19,050
plant your hands and step back finding

88
00:06:19,050 –> 00:06:25,380
your down dog walking out your down dog

89
00:06:25,380 –> 00:06:29,540
a little clarifying your position here

90
00:06:36,990 –> 00:06:39,960
you’re next in house send your right leg

91
00:06:39,960 –> 00:06:46,199
up high behind you pulling it forward in

92
00:06:46,199 –> 00:06:47,970
through the chest and stepping the foot

93
00:06:47,970 –> 00:06:52,099
right between the hands to a low lunge

94
00:06:52,099 –> 00:06:55,380
begin to take some slight rocks forward

95
00:06:55,380 –> 00:07:00,690
and back an inch or two forward an inch

96
00:07:00,690 –> 00:07:04,620
or two back really focusing on sinking

97
00:07:04,620 –> 00:07:08,720
down into that left hip flexor

98
00:07:22,730 –> 00:07:25,550
feel free to move as slow or fast as you

99
00:07:25,550 –> 00:07:29,390
like here eventually bring yourself back

100
00:07:29,390 –> 00:07:31,580
to a neutral position so the knee is

101
00:07:31,580 –> 00:07:34,280
aligned right over the ankle dropping

102
00:07:34,280 –> 00:07:37,990
the back knee down towards the mat

103
00:07:37,990 –> 00:07:41,620
inhale lifting up

104
00:07:42,590 –> 00:07:53,060
dropping and lifting dropping

105
00:07:54,150 –> 00:07:58,710
and lifting few more here continue at

106
00:07:58,710 –> 00:08:01,790
your own speed

107
00:08:06,780 –> 00:08:09,490
extending through the front leg getting

108
00:08:09,490 –> 00:08:11,200
big stretch here and on the exhale

109
00:08:11,200 –> 00:08:23,730
bending in extending and bending extend

110
00:08:23,730 –> 00:08:33,870
and Bend right and hold here for breath

111
00:08:33,870 –> 00:08:36,460
bending into the front knee and dropping

112
00:08:36,460 –> 00:08:38,380
the back knee all the way down to the

113
00:08:38,380 –> 00:08:47,110
mat inhaling the arms up high to either

114
00:08:47,110 –> 00:08:52,150
side and exhale sinking down into the

115
00:08:52,150 –> 00:08:54,550
hip feel free to bring your hands or

116
00:08:54,550 –> 00:08:56,170
over is comfortable I have mine on my

117
00:08:56,170 –> 00:08:59,140
hips or you can bring them to the front

118
00:08:59,140 –> 00:09:01,410
knee

119
00:09:05,600 –> 00:09:09,770
inhaling and lifting a little exhaling

120
00:09:09,770 –> 00:09:12,980
sinking deeper into the stretch now this

121
00:09:12,980 –> 00:09:15,260
is such a simple stretch but in my

122
00:09:15,260 –> 00:09:17,210
opinion the best for stretching hip

123
00:09:17,210 –> 00:09:19,520
flexors really taking the time and

124
00:09:19,520 –> 00:09:22,310
allowing yourself to sink down melting

125
00:09:22,310 –> 00:09:26,530
towards the floor once again lifting and

126
00:09:26,530 –> 00:09:29,360
exhaling sinking down to the stretch see

127
00:09:29,360 –> 00:09:32,800
if you can come a little further

128
00:09:44,300 –> 00:09:46,430
releasing your hands to either side of

129
00:09:46,430 –> 00:09:48,910
the front foot and as you exhale

130
00:09:48,910 –> 00:09:51,320
reversing the stretch so that your hips

131
00:09:51,320 –> 00:09:54,170
come right over the back knee don’t

132
00:09:54,170 –> 00:09:55,550
worry about it if that front knee

133
00:09:55,550 –> 00:09:57,500
doesn’t come completely straight that’s

134
00:09:57,500 –> 00:09:58,630
not the point

135
00:09:58,630 –> 00:10:06,580
sinking forward and back forward and

136
00:10:06,580 –> 00:10:13,430
back taking a few more here at your own

137
00:10:13,430 –> 00:10:16,820
pace just rocking out to the front into

138
00:10:16,820 –> 00:10:19,070
the back feel free to stay in one

139
00:10:19,070 –> 00:10:21,080
position a little longer if that feels

140
00:10:21,080 –> 00:10:23,530
good to you

141
00:10:53,050 –> 00:10:56,950
bring yourself forward bring your hands

142
00:10:56,950 –> 00:10:59,200
to the center and tow healing your right

143
00:10:59,200 –> 00:11:03,270
foot out to the right side of your mat

144
00:11:03,420 –> 00:11:05,890
holding here seeing how much you can

145
00:11:05,890 –> 00:11:08,950
lengthen through your spine sitting up

146
00:11:08,950 –> 00:11:13,600
as tall as you can pressing down for the

147
00:11:13,600 –> 00:11:16,320
hands

148
00:11:22,220 –> 00:11:25,140
always an option to lower down onto the

149
00:11:25,140 –> 00:11:27,000
elbows or straighten out through the

150
00:11:27,000 –> 00:11:28,980
back leg to get a little deeper into the

151
00:11:28,980 –> 00:11:33,870
stretch this is another awesome place to

152
00:11:33,870 –> 00:11:35,670
practice dropping the knee and lifting

153
00:11:35,670 –> 00:11:39,560
it back up if you find that helps you

154
00:11:48,610 –> 00:11:50,649
allowing your body to melt a little

155
00:11:50,649 –> 00:11:53,250
deeper

156
00:12:31,000 –> 00:12:33,189
if you’re on your elbows go ahead and

157
00:12:33,189 –> 00:12:36,250
press back to your hands and total your

158
00:12:36,250 –> 00:12:38,939
foot to the center line of your body and

159
00:12:38,939 –> 00:12:41,860
all the way across to the left will be

160
00:12:41,860 –> 00:12:45,870
setting ourselves up for pigeon pose

161
00:12:49,010 –> 00:12:52,350
taking a moment to ensure the back foot

162
00:12:52,350 –> 00:12:54,390
is pointed straight out or the toe is

163
00:12:54,390 –> 00:12:57,200
tucked to protect the knee and the ankle

164
00:12:57,200 –> 00:13:00,240
sitting up tall and then engaging the

165
00:13:00,240 –> 00:13:02,430
inner thighs pulling them in towards one

166
00:13:02,430 –> 00:13:05,180
another so you lift up a little bit

167
00:13:05,180 –> 00:13:08,370
reaching the arms high and exhaling to

168
00:13:08,370 –> 00:13:10,500
heart center keeping that engagement

169
00:13:10,500 –> 00:13:14,310
between the thighs the next exhale

170
00:13:14,310 –> 00:13:19,260
sinking down a little lower and with the

171
00:13:19,260 –> 00:13:21,380
next exhale sinking down even lower

172
00:13:21,380 –> 00:13:24,870
always an option to stay seated tall if

173
00:13:24,870 –> 00:13:26,730
that feels like a big enough stretch for

174
00:13:26,730 –> 00:13:30,740
you or find your edge

175
00:13:35,680 –> 00:13:37,740
you

176
00:14:32,590 –> 00:14:35,840
pressing into the hands engaging your

177
00:14:35,840 –> 00:14:37,430
inner thighs again towards one another

178
00:14:37,430 –> 00:14:45,500
as you lift up taking a twist to the

179
00:14:45,500 –> 00:14:47,380
right

180
00:14:47,380 –> 00:14:50,960
pressing along the right knee reaching

181
00:14:50,960 –> 00:14:55,280
for the left leg behind you then

182
00:14:55,280 –> 00:14:59,060
twisting to the other side if it’s

183
00:14:59,060 –> 00:15:01,100
available reaching for your left leg and

184
00:15:01,100 –> 00:15:03,020
giving yourself a little quad stretch

185
00:15:03,020 –> 00:15:03,770
here

186
00:15:03,770 –> 00:15:06,110
if you’d like to play around this more

187
00:15:06,110 –> 00:15:07,850
feel free to pause the video and really

188
00:15:07,850 –> 00:15:10,160
get deep into the hip flexor and the

189
00:15:10,160 –> 00:15:14,480
quad I squaring your body towards the

190
00:15:14,480 –> 00:15:16,160
front of the room you’ll bring the

191
00:15:16,160 –> 00:15:18,890
stretch more into the hip flexor so

192
00:15:18,890 –> 00:15:20,780
reaching with the opposite hand towards

193
00:15:20,780 –> 00:15:23,600
a leg or reaching over your head for a

194
00:15:23,600 –> 00:15:26,590
king pigeon pose

195
00:15:30,529 –> 00:15:33,510
again feel free to pause the video or

196
00:15:33,510 –> 00:15:36,209
release the hand and continue on to the

197
00:15:36,209 –> 00:15:42,779
other side meeting in down dog and with

198
00:15:42,779 –> 00:15:44,670
the next inhale sending the left leg

199
00:15:44,670 –> 00:15:47,700
high so we can do all the stretches on

200
00:15:47,700 –> 00:15:49,709
the left side stepping the left foot

201
00:15:49,709 –> 00:15:53,490
right up in between the hands taking

202
00:15:53,490 –> 00:15:55,740
those hinges a little forward and a

203
00:15:55,740 –> 00:15:58,190
little back

204
00:16:29,290 –> 00:16:31,420
holding up neutral and dropping the

205
00:16:31,420 –> 00:16:35,070
right knee down towards the mat and

206
00:16:35,070 –> 00:16:44,610
picking it up lowering and lifting

207
00:16:45,630 –> 00:16:48,300
being a few more here at your own pace

208
00:16:48,300 –> 00:16:51,000
really pressing down towards the knees

209
00:16:51,000 –> 00:16:52,800
sinking your hips as low as you can

210
00:16:52,800 –> 00:16:55,639
towards the map

211
00:17:07,140 –> 00:17:09,970
go ahead and hold back in neutral with

212
00:17:09,970 –> 00:17:11,500
the leg extended behind you

213
00:17:11,500 –> 00:17:13,000
straightening out through the front leg

214
00:17:13,000 –> 00:17:20,160
and exhaling bending down straightening

215
00:17:20,160 –> 00:17:33,090
and lunging straightening and lunging

216
00:17:34,640 –> 00:17:37,419
one more

217
00:17:41,210 –> 00:17:43,650
holding here and dropping the back knees

218
00:17:43,650 –> 00:17:46,010
sweeping the arms up high to either side

219
00:17:46,010 –> 00:17:49,860
and as you exhale sinking down bring

220
00:17:49,860 –> 00:17:51,990
your hands to where wherever is

221
00:17:51,990 –> 00:17:54,200
comfortable

222
00:17:59,960 –> 00:18:06,700
lifting a little and sinking a little

223
00:18:13,080 –> 00:18:17,440
lifting pressing down into that low

224
00:18:17,440 –> 00:18:20,080
lunge last hold here so make it a deep

225
00:18:20,080 –> 00:18:22,379
one

226
00:18:26,119 –> 00:18:28,179
you

227
00:18:38,260 –> 00:18:40,660
dropping the hands to either side of the

228
00:18:40,660 –> 00:18:46,290
front foot and moving forward and back

229
00:18:47,040 –> 00:18:49,390
reversing the stretch bringing it into

230
00:18:49,390 –> 00:18:53,110
the hamstrings and pressing forward go

231
00:18:53,110 –> 00:18:55,150
ahead and rock back and forth just as

232
00:18:55,150 –> 00:19:00,340
you did on the other side feeling free

233
00:19:00,340 –> 00:19:02,470
to hold in one position a little longer

234
00:19:02,470 –> 00:19:03,820
if you’re feeling a good stretch there

235
00:19:03,820 –> 00:19:06,490
or you know there’s one place you need

236
00:19:06,490 –> 00:19:11,440
to work on a little more always taking

237
00:19:11,440 –> 00:19:13,030
what I’m saying and doing and applying

238
00:19:13,030 –> 00:19:16,559
it to your own practice

239
00:20:01,020 –> 00:20:03,150
slowly coming to the forward position

240
00:20:03,150 –> 00:20:05,790
bringing your hands to the center and

241
00:20:05,790 –> 00:20:08,010
totally your left foot out slightly to

242
00:20:08,010 –> 00:20:13,920
the side finding the length through the

243
00:20:13,920 –> 00:20:16,200
spine pressing the hips closer to the

244
00:20:16,200 –> 00:20:18,330
mat as you press your shoulders up a

245
00:20:18,330 –> 00:20:21,300
little higher remembering to keep your

246
00:20:21,300 –> 00:20:22,650
shoulders down away from your ears

247
00:20:22,650 –> 00:20:25,410
trying not to hunch in the neck or the

248
00:20:25,410 –> 00:20:29,910
upper back and then finding your edge in

249
00:20:29,910 –> 00:20:31,790
this posture whether that means

250
00:20:31,790 –> 00:20:34,400
straightening out through the back leg

251
00:20:34,400 –> 00:20:39,380
or lowering down on to your elbows

252
00:21:39,350 –> 00:21:41,660
if you’re on your elbows go ahead and

253
00:21:41,660 –> 00:21:44,930
press back up to your hands toe killing

254
00:21:44,930 –> 00:21:47,690
your foot through Center and over to the

255
00:21:47,690 –> 00:21:49,160
right side of your body

256
00:21:49,160 –> 00:21:53,170
preparing for Pigeon on this side

257
00:21:53,620 –> 00:21:56,000
sitting up nice and tall pulling the

258
00:21:56,000 –> 00:21:59,530
inner thighs and towards one another

259
00:22:00,460 –> 00:22:04,220
engaging your body inhaling the hands

260
00:22:04,220 –> 00:22:08,200
high and down to heart center

261
00:22:09,070 –> 00:22:12,230
every exhale sinking a little bit lower

262
00:22:12,230 –> 00:22:15,260
towards the floor maybe you allow your

263
00:22:15,260 –> 00:22:18,550
chest to come forward

264
00:22:22,340 –> 00:22:26,230
reaching the hands out in front of you

265
00:22:26,230 –> 00:22:29,330
allowing your body to melt down a little

266
00:22:29,330 –> 00:22:31,660
more

267
00:23:43,190 –> 00:23:44,900
we’re going to need to press into the

268
00:23:44,900 –> 00:23:49,040
hands engaging your inner thighs lifting

269
00:23:49,040 –> 00:23:52,070
the hips slightly and turning towards

270
00:23:52,070 –> 00:23:57,970
the left side taking a slight twist

271
00:24:04,830 –> 00:24:07,170
coming through Center on over to the

272
00:24:07,170 –> 00:24:12,270
right side option to reach back for the

273
00:24:12,270 –> 00:24:15,420
back leg maybe pull it in closer to you

274
00:24:15,420 –> 00:24:18,590
for more of a quad stretch

275
00:24:22,520 –> 00:24:24,200
if you’d like to play around with

276
00:24:24,200 –> 00:24:26,000
squaring your hips more towards the

277
00:24:26,000 –> 00:24:27,650
front of the room and reaching back for

278
00:24:27,650 –> 00:24:31,640
the back leg so this is an awesome deep

279
00:24:31,640 –> 00:24:35,890
stretch for the front hip flexor

280
00:24:38,250 –> 00:24:40,230
feel free to play around on this side

281
00:24:40,230 –> 00:24:42,510
again pause the video if you’d like I’m

282
00:24:42,510 –> 00:24:46,789
just showing some variations on camera

283
00:24:50,299 –> 00:24:52,919
returning to Center planning your hands

284
00:24:52,919 –> 00:24:54,780
into the ground tucking that back toe

285
00:24:54,780 –> 00:24:57,440
and sending your hips high to down dog

286
00:24:57,440 –> 00:25:02,030
taking some time to walk out the legs

287
00:25:05,059 –> 00:25:08,760
taking a deep breath in as you exhale

288
00:25:08,760 –> 00:25:11,010
bending the knees taking a deep squat

289
00:25:11,010 –> 00:25:17,450
and pressing one more deep squat and

290
00:25:17,450 –> 00:25:19,860
pressing this time allow your knees to

291
00:25:19,860 –> 00:25:22,289
drop wide on your mat for wide need

292
00:25:22,289 –> 00:25:23,690
Child’s Pose

293
00:25:23,690 –> 00:25:28,220
allowing your forehead to come down

294
00:25:31,070 –> 00:25:35,090
taking a few deep breaths here

295
00:25:39,130 –> 00:25:41,500
thank you all for flowing with me today

296
00:25:41,500 –> 00:25:44,500
if you’re enjoying these videos please

297
00:25:44,500 –> 00:25:48,070
let me know by subscribing and giving me

298
00:25:48,070 –> 00:25:51,190
a thumbs up I’m also taking requests or

299
00:25:51,190 –> 00:25:53,799
suggestions for upcoming videos in the

300
00:25:53,799 –> 00:25:56,679
comments so let me know there thank you

301
00:25:56,679 –> 00:25:57,250
guys

302
00:25:57,250 –> 00:00:00,000
namaste

Leave a Reply

Your email address will not be published. Required fields are marked *