Hi, I'm Christina and welcome to my channel ChriskaYoga in today's video
We will be doing a yoga sequence for tight hips.
If your hips are tight that is generally an indication that you are stressed anxious
maybe
Emotional about something we carry a lot of our emotions our stress or anxiety in our hip joints in our hip muscles
So it's always great to release them out and make sure that they are stretched out relaxed
Tension free and this is a great sequence to help you do that before we get started if you aren't yet subscribed to this channel
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So if you're ready grab your mat, and let's get started we're going to begin by lying on the ground
Once you're lying on your back
We're going to straighten the left leg and hug the right leg in
We're going to from here manipulate the leg with just our arms
So release control from your leg
And you're just allowing your hands to move the leg at the hip joint
forward and backwards
This just adds some mobility into your hip
gently
Softening it so that we can stretch it a bit deeper throughout the sequence
Then you're just moving it repeatedly forward and backwards towards your shoulder
using your hands
Releasing control from the leg completely
From here hold on to the pinky toe side of your right foot with your right hand
Raise the leg so the bottom of the right foot is facing the ceiling and bring your right knee in towards your right armpit
This is half happy baby on the right
so from here place your left hand on your left thigh to help ground the hip down towards the floor and
Remain here for several deep breaths
Release your hand from the foot and release the leg down onto the ground and we'll take that entire sequence on the other side
Keep both feet
Active and engaged and we're going to move the left leg forwards and backwards
using the hands
releasing control from the left leg completely
Then just gently softening the hip joint so that you can get a bit more
mobility in the joint
From here hold on to the pinky toe side of your left foot raising the leg
Bring the bottom of your foot to facing the ceiling the knee towards your left armpit
Place your right hand on your right thigh to ground it down towards the floor and relax here in your half happy baby pose
Release your hand from your foot and release your leg down onto the ground and we're going to take thread the needle pose
Bending both of your legs cross your right ankle over your left thigh and bring your right knee out to the side
Holding on to the hamstring with both of your hands lifting the left leg off the ground
flex both of your feet and
Hold here as you hug your legs in towards your shoulders
Stretching the right hip the outer edge of your right hip and your glute
Softening the left hip socket in and breathing here
Release your hands from your leg
Set your left foot down onto the ground and release your foot from your ankle
Switch sides take the left ankle cross it over the right thigh bring the knee out to the side
lift the right leg off the ground
Hold on to the hamstring with both of your hands keep both of your feet flexed
Hugging the legs in towards the shoulders
Feeling a stretch in the outer edge of your left hip soften in the hip sockets in
breathing deeply here
Release your hand from your leg uncross your ankle we roll on to the right side of your body
Use your hands to help you come up, and we'll come through hands and knees position
From here we're going to step the right leg forward
And between the hands bringing the right knee directly above the right ankle and
The back leg it's on the diagonal. You're gently pressing the hips down towards the floor
Looking down
Breathing here and relax into the stretch
Feeling a stretch in the front of your left hip
softening the right hip socket and deflection
breathe in here
From here
we're going to take this a bit deeper bring the hands on the big toe side of your foot on the ground and
Walk the foot all the way out to the edge of your yoga mat
Feel free to stay up on the hands or for an even deeper hip stretch drop down onto your forearms
And sink those hips down towards the floor once again looking down
breathing here
You
Slowly come up onto your hands
If you aren't already flop your foot back into the center line of your body bring your hands to frame
Your right foot once again and from here. We're going to continue
To walk that foot over to the left
Press into the ground with your hands so that you can shift your weight
bringing your outer edge of your shin on to the ground and
The left heel in towards the hip feel free to place a blanket underneath your hips for some extra support here
And wherever you are in your pigeon pose
Be sure your foot is pointed back behind you in the top of your left. Leg is on the ground and walk your hands down
bringing your head to the floor you can place your hand on top of your hands snapping your hands on top of one another and
Remain here sinking your hips into pigeon pose
Slowly lift your head off the ground bringing yourself up out of your forward fold
Tuck your left toe press into the ground with your hands, and then send your right leg back coming on to your knee
We'll take that whole sequence with lunge and pigeon pose on the other side
So step your left foot forward bringing your left knee
Directly above the ankle on the left side sinking the hips down towards the floor stretching the front of your right hip
softening the left hip socket
remain here breathing deeply
From here bring your hands on the big toe side of your foot
Walking the left foot out to the left to the Andrew very yoga mat
You can remain here on your hands or drop down onto your forearms
Once you're settled in this pose sink your hips down towards the floor and breathe
Bringing yourself back up onto your hands
Bring your hands to frame your left foot walking your foot back towards the right and then keep walking that foot
to the right edge of your yoga mat
Press into the ground with both of your hands
So you can shift and bring the outer edge of your left shin to the ground your left heel is by your right hip?
Wherever you are if you have a blanket underneath your hips
find your pigeon pose the top of your right leg is on the floor behind you foot is pointed backwards and
When you're settled come into your forward fold
Stacking your hands the opposite hand on top this time elbows out to the side as we did on the other side
And bring your forehead to your hands and hold here
Slowly lift yourself up
Back out of your forward fold tuck your right toe press into the ground with both of your hands
Send your leg back
Coming on to your knee and from here make your way to lying on your back once again
Bring your feet to meet each other at the center line of your body and your knees out to the side
Feel free to place props underneath your knees if this hip stretch is too intense for the hips or the inner thighs
Wherever you choose to be here
You can place your hands down on the floor with your palms facing up by your sides
Close your eyes and begin to deepen your breath
Breathing deeply in and out through your nose quiet your mind
focus all of your attention on your inhales and your exhales and remain here
Bring some slight motion back into your body by gently moving your hands your arms your feet
Use your hands to help your legs back in towards each other to meet
And then roll onto the right side of your body remove your props if you were using them
Rest here with your arm underneath your head for support
You use your hands to help you come up to a seated cross-legged position
Cross your shins flex your feet underneath your knees bring your hands to your legs close your eyes
Take a deep breath in and out through your nose
Take a moment to say thank you to yourself for taking the time out of your busy day to
Practice yoga, and do what you need to do to be healthy?
And
Bring your hands to meet at the center of your chest bow your head to your fingertips
namaste
Thank you so much for watching. I hope you enjoyed this class if you liked it
Give it a thumbs up leave any questions or comments you might have in the comment section below and don't
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Thank you so much. See you next time!
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