Hi! In this video you will get three hip and shoulder mobility exercises.
Get your flexibility for your joints. Please lie on your back, bend the knees,
relax your arms to both sides of the body, lengthen the back of the neck and tuck the
chin under. Stay here for a moment or two and feel the heaviness of your body against the ground.
If you like my content, 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.
If you can, you can interlock the fingers behind your head for a moment, and what I show you here
is how to flatten the curve at the lumbar spine, at the lower back. This is very, very important,
especially for those of us who have a hollow back. Breathe here into this, and with your exhalation,
you curl the belly in, with your inhalation, you let go a bit, and as you exhale you curl in again.
You can either relax your arms to both sides of the body or you can
interlock the fingers behind your head but really make sure that your neck and shoulders are happy.
Notice that good work, pin down the big toes into the ground, and with every exhalation,
you curl the belly in, you scoop the belly in, and as you inhale, you let go. Fantastic job!
Flow, breathe, connect and let your forehead soften and spread,
let the corners of your eyes soften and spread, let the corners of the nostrils soften and spread,
and let the corners of the lips soften and spread. And then slowly rest your left
ankle on the right thigh, move your right heel as close to the buttocks as you comfortably can,
and rest your arms to both sides of the body.
Release the breath into the left hip,
notice the sensation of the left leg,
possibly at the outer side of the outer hip or at the inner thigh.
Notice what's going on at this particular moment and try to let other thoughts come and go.
It's absolutely normal for the mind to wander but it always takes us into the past or into
the future out of the present moment. Slowly dismantle, drop the left foot on the ground,
notice that sensation, and then change. Rest your right ankle on the left thigh,
lengthen the back of the neck, your right knee pointing away from the midline. You can move
your left heel as close to the buttocks as you comfortably can but keep your left knee
in a pain-free range and keep supplying the right hip with oxygen. Breathing regularly, in and out.
Again, notice that sensation here at the right hip,
notice the breath flowing here into the hip, the spaciousness here at the hip,
keep supplying your right hip with oxygen,
and then slowly undo. Dropping the right foot on the ground and then hug the knees into the chest.
Get your legs into a rectangular shape
and activate your lower abdomen. Again, I want you to see what's going on,
so I interlock the fingers behind my head and you keep curling the belly in and you hold it there.
There is no space or hardly any space at the lower back, so you keep curling in, it is hard work.
I know it looks as if nothing is going on and this means you're working hard, if your legs
keep moving up and down then that really means you are not working your abs the way we want to do it.
Lengthen the back of the neck, tuck the chin under,
breathe regularly
and notice that good work. Great job!
Remember to breathe regularly, you do not want to suffocate and then slowly
undo. Drop the feet on the ground, take a moment here, invite the breath into the lower abdomen
and then please grab a belt. You can also use a towel if you like, and then we
wrap that belt around your elbows, if you do not have a belt you can also do it without.
Your palms are facing inward and try for your arms to be parallel and make sure
that the length of the belt is really, so that your shoulder blades are in a good position.
So not too open, not too narrow but you do feel some resistance at your arms. Your
arms are kind of weightless and then with your inhalation, take your arms backwards, overhead.
It is possible that your arms, the hands do not touch the ground, that's absolutely okay.
If you get a good stretch then just lean in and spend some time here,
if you get a painful sensation at the outer shoulder then move out of the pain zone
and then slowly work your way into this exercise.
Be kind to yourself, your body is absolutely unique and you want to
heal at your own pace. Invite the breath into the backs of the lungs,
release the breath through the arms, through the fingers into the space around you. Fantastic work!
And if you would like us to take a deeper look, understanding how to transform your body and not
just fix it, then I would really love to work with you. I will send you five-minute yoga sequences
straight to your phone and that for 100 days in a row you will join a group of people
and we will hold each other accountable. Before we start the course we will do an online quiz
just to make sure that the exercises that you get are the right fit for your body.
Slowly dismantle the pose, relax your arms and if you want to get to know more about
this 100 Day Transformation Program then send me an email at thebodyconditioner@gmail.com
or visit me at thebodyconditioner.com. I really look forward to serving you.
Stay here for a little bit, returning to your breath, and stay blessed!