Hi! In this video you will get two hip flexor yoga exercises to strengthen and stretch your hip
flexors. What you'll need is a block or a pillow to support your thigh, and then you can rest your
palms here on your chest. Your right knee turns out away from the midline, the toes turning out
slightly, and then with your inhalation, you lift your lower right leg off the ground, and as you
exhale you lower it to the ground, as you press the palms against your chest. You want to feel
some resistance and with every inhalation really expand your chest, really lift the chest out of
the pelvis. If you like my content then click the like button, also subscribe to the channel to get
more tools for better well-being, and then share this video with one or two people. Fantastic job!
Feel the work at your hips, at your quads, awesome! Breathing in and out,
try to breathe through the nose and really lift the ribcage out of the pelvis as you sit here.
Awesome!
Keep a smile on the lips and then undo.
Notice right side and left side of the body, take a moment here,
and let's do the other side. So rest the left outer thigh on that block or on the support, the
left knee points away from the midline, the toes of your left foot turning out, and get started.
As a reminder again, pressing the palms against your chest and really make sure that the toes
turn out just as the knee does. Do not move the knee inwards and straighten the leg.
Great job! If you find this hard to do
then write yes further below in the comment section below this video.
Fantastic! Keep expanding the chest, lengthening the back of the neck, tucking the chin under,
and keep that smile on the lips. Breathing regularly, in and out.
Great job! Your right leg is extended and you try to pull the toes of your
right foot towards the knee and you breathe regularly in and out.
Awesome!
Slowly undo, dismantle the pose. Notice that sensation and then come on all fours.
Press the palms onto the ground and take the left foot forward,
tuck the toes of your right foot under, feel the right knee on the ground, you can always
support the knee with a pillow if you like that, and then make sure that the left hip gets back
into the socket. Keep the pelvis square and here making sure that you scoop the belly in slightly.
Move your right hip forward, curl the belly in and then lean forward a bit, getting
that deep sensation at your right thigh. Try to keep your left knee over the left ankle,
notice the alignment of pelvis and the hips, the legs,
and really release the breath here through the right leg. Great job! This is it!
Inhalation,
and then with your exhalation drop the fingers on the ground, lift the palms off the ground and the
fingertips are touching the ground, and push the right heel away from the left. Straighten the leg,
keep the pelvis square and lengthen the back of the neck, tucking the chin under. And now we'll
get to the bonus twist, move your left hand to the left hip and then twist to the left side,
make sure that the right shoulder stays on the socket as if you want to turn the right shoulder
out a bit, and then slowly undo. Take a moment here and let's do the other side straight away.
Right foot forward, left knee on the ground, tuck the toes of your left foot under,
get that right hip back into the socket, your right knee over the right ankle,
keep the pelvis square, move the left hip forward and then lean forward slightly.
Breathing here into the leg, noticing that sensation, keeping a smile on the lips,
fantastic job! And then with your exhalation, lower the fingers to the ground,
push the left heel away from the right, keep the pelvis square, breathe into the body, notice that
sensation, and then you can twist to the right side. Take your right hand to the right hip, make
sure that the left shoulder is turning out towards the left slightly and enjoy that sensation.
If you want to transform your body in just 100 days with 5-minute yoga sequences,
sent to your phone every single day, then join the 100 Day Transformation Program.
I look forward to having you onboard, send me an email at thebodyconditioner@gmail.com
or visit me at thebodyconditioner.com