Hey! Here are your four yoga exercises for your tight hips. Get your gentle hip opening stretches.
If you don't know me yet, my name is Chi and you're welcome to The Body Conditioner. Here
we work in, not out. If you're new to the channel, Hi! Please say hi in the comment section further
below because I really want to get to know you. What we're all about here at The Body Conditioner
is working in, I want to make sure that you have the right tools for your body to heal
inside out. If you like that too then remember to click the like button, also subscribe to the
channel right here. Click that notification bell to get notified anytime I go live or upload a new
video and then share this video with one or two people. Let's get started! So lie on your back,
you can bend the knees. Check in with your body, perhaps your lower back prefers this position
with the knees bent, but perhaps you want to extend the legs at this point.
If you keep your knees bent and notice that sensation, the floor holding you
and supporting you right now. Lengthen the back of the neck, tuck the chin under
and be still.
Let's meditate.
Whom have I in heaven but you? And earth has nothing I desire besides you.
My flesh and my heart may fail, but God is the strength of my heart and my portion forever.
Very slowly rest your right ankle on the left thigh.
Notice that figure 4 shape.
You can move the left heel closer to the buttocks if your left knee likes that.
Breathe into the hips and then you can shift the legs to the left side, notice that sensation here.
You can spread out your arms wide, keep the back of your head on the mat,
in contact with the mat or you can turn your eyes to the right side. Move the right knee
away from the left arm and notice that sensation at the right side of the body.
Return to the breath and notice the pace of your breath right now.
Your inhalation,
and the exhalation.
If you start to drift off, get back to the body,
get back to what's going on in your body.
And perhaps you want to meditate on
this!
Whom do we have? Slowly undo.
Feel that sensation at the right hip,
and then drop the right foot on the ground.
Notice both legs,
the shape of the legs, the back of the neck.
And let's do the other side. Rest your left ankle on your right thigh,
release the breath into the left hip
and guide the breath deep into the left side of the body.
Notice the pace of your breath right now.
With your exhalation, shift the legs to your right side, spread out your arms wide into a t-shape,
your head is nicely supported, keeping that smile on the lips.
Breathing into the left hip,
making space here at the left side of the body
and being absolutely present in the body.
Whom have I in heaven but you?
And earth has nothing I desire besides you.
Slowly undo.
And drop the left foot on the ground.
Hmm!
Notice both hips right now.
Allow your brain to map out this area. And then move the heels as close to the buttocks
as you can, if your knees like that but keep your knees in a comfortable position out of the pain
zone. And then interlock the fingers, tuck the shoulders under and lift the buttocks higher. If
that works for you, you can also grab your heels and tuck the shoulders under a little bit more,
and notice that great job here, your hips have to do, the hamstrings are firing,
great job! Notice that good work and then slowly undo. Soften the shoulders and round the back
so that you can drop the spine and then hug the knees into the chest. Awesome!
You can rock a bit from side to side and really allow the lower back to soften.
Hmm.
And keep that smile on the lips. Let your forehead soften and spread.
Let the corners of your eyes softness and spread and then undo, and drop your feet on the ground.
Second set! Interlock the fingers, tuck the shoulders under and lift the buttocks higher.
Press the big toes into the ground, and if you can, you can grab the heels with all ten fingers.
Great job! Lift the hips a bit higher, notice that great job.
Awesome! And then slowly dismantle the pose. Soften the shoulders, round the back,
and then hug the knees into the chest again. You can pull the knees with your palms,
you can rock the pelvis from side to side and just be still for a few moments, right here, right now.
Perceiving the sensation, and then you rest the soles of your feet against each other. Your right
knee points to the right and the left knee to the left. Relax your arms to both sides of the body,
and reconnect with your breath.
Notice the rising and the falling of the belly.
Notice the flow of oxygen.
Lengthen the back of the neck and tuck the chin under,
and really allow the floor to support you, to hold you.
So beautiful to take a few moments to reconnect body and mind.
Isn't that an awesome sensation?
Then write YES further below in the comment section after you finish this video.
Let the thoughts come and go.
And then very slowly undo the position of the legs, bend the knees,
feel the soles of the feet in contact with the ground. At the beginning of the program,
I was feeling very stuck, it was just post-covid, I wasn't doing well emotionally or physically. I
went from feeling very inflexible and sort of a heaviness and it's kind of an inability to make
decisions to becoming much mentally clearer and having more energy and having more resilience
to kind of face the stresses of everyday life. This really has meant the world to me,
it was the restart that I needed after Covid and I, I absolutely loved it. Are you still on
the fence? Then listen to what Julia has to say! I really, really have to say that I feel a big
difference and a big transformation within my body and I never thought this could be reachable. First
of all, I really got rid of my knee problems even after a few weeks, and also my shoulder,
shoulder pain is now completely gone. And yeah, so actually I'm really now addicted to yoga and
I'm implementing it in my daily life and so if you, if you need that um I can just highly
recommend to take part in this program. Have fun! I really look forward to serving you too. So send
me an email at thebodyconditioner@gmail.com or visit me at thebodyconditioner.com and
I'd gladly be of service to you too. See you inside the program![Music]