In today's video we are going to learn how to do yoga for tight hips and glutes. So we are going
to explore hip adductor and hip abductor stretching exercises. So lie on your back,
settle into this shape, relax your arms to both sides of the body, turn the palms up
and stretch out the legs. Remember if you like my content then click the like button,
share this video with one or two people, and then subscribe to the channel to get more tools
for better well-being, and comment further below and let me know why you think your hip adductors
and hip abductors are so tight. So slowly bend the knees, press the soles of the feet together,
separate your legs so that the right knee points to the right, and the left knee to the left. If
your hip adductors are super tight then you can also use pillows to support the legs. And then
with your inhalation, lift your arms up, fingers pointing up towards the ceiling,
soften the shoulders on the ground, and as you inhale you take your arms backwards,
and as you exhale you take your arms back to the center. So just a few of those, flowing
at your own pace, releasing the breath through the arms, the fingers into the space around you.
Great job!
Getting the breath deep into the shoulder blades,
and allowing more and more mobility at the shoulders. Synchronize
this motion with your breath, and move right arm and left arm at the same time,
then undo. Remove the support for your head if you like, and then you open up the left leg into
a tree shape, so the knee pointing out to the left side and you press your left sole into
the right thigh. Activate your right leg, flex the right leg, keep the pelvis square
and try to curl the belly in. So by scooping the belly slightly, we keep the pelvis here compact
right, this is it. So perhaps you notice that by squaring the hips you get
more of a stretch here at the left hip, and as you inhale take your arms overhead.
Lengthen the back of the neck, tuck the chin under, let your forehead soften,
and take the breath all the way through the arms and the fingers into the space around you.
Keep that smile on the lips,
slowly dismantle, hug the left knee into the chest.
And then what we want to do is to move that leg across the body all the way to the ground.
So what you could do is if the stretch is a bit too intense for you
then you can support the left knee with the pillow, make sure that your
head feels okay so you can also support your head with a pillow, and then bend your right knee,
grab the right ankle with your left hand and get that good stretch here for the hip flexors.
Slowly undo, pulling that left knee back into the chest and then roll up, lift your arms up
and as you exhale get into a forward fold. Relax neck and shoulders, your palms are facing up,
your legs are activated, lifting your arms up again and as you exhale rounding the back,
vertebrae by vertebra until your head lands on the ground again. So let's explore the other side,
so if you like you can get your support again, open up the right knee, the knee
pointing out away from the midline, resting your right ankle on the pillow or on a blanket.
Activating the left leg, you can support your head with your palms if you like
and take a few breaths here in this shape. Curl the belly in, again we want to square the hip,
we want to keep the hip activated, a posterior pelvic tilt here. Keep a smile on the lips,
and with your inhalation, lift your arms up off the ground, and as you exhale
take them backwards. So again a few of those, flowing, allow your shoulder blades to soften,
lengthen the back of the neck and be present here in your body, breathing regularly in and out.
Great job! This is exactly it.
Breathing, softening
and receiving.
Perceiving the sensation in the body and the breath moving through the body.
Your left leg is activated
and you're absolutely present in the body. Hug the right knee into the chest,
move the right knee all the way across to the ground,
and then spread your arms into a T-shape. Feel free to support your right knee,
your head is supported,
breathing here through the body,
inviting the breath into the ribcage.
If you like to get the same hip flexor stretch here on the left side then you can bend your
left knee and grab the left ankle. I'm not going to do it here on this side
but feel free to do it if you need to do it.
If you suffer from imbalances then you may need to work every side of your body differently,
and sometimes this requires us to do different things on different sides of the body. So if
you would like me to take a look at that then reach out to me. Send me an email at
thebodyconditioner@gmail.com or check out my website at thebodyconditioner.com/services. So,
hair is fine, come on all fours and press the palms onto the ground.
And inhalation, you extend the spine, exhalation you round the back. So a few of those, and then
you come and lift the knees off the ground, you rest your right ankle on the left thigh
and here we're getting a good hip abductor stretch, and a strong pose
here for your arms and the shoulders and then you can take that right knee forward,
getting into the pigeon shape. Make sure that your right knee is absolutely happy
and then rest your forehead, you can always support right and left knee with pillows,
also grab another pillow for your forehead if you like and let go. Breathing in and out,
noticing the sensation. Then slowly push yourself back up,
come back on all fours, inhalation extending the spine, exhalation rounding the back,
lifting the knee, knees off the ground, and rest your left ankle on the right thigh.
Breathing into the body,
and then slowly moving the left knee forward.
Find a good and healthy angle here for the left knee,
support left knee and right knee with pillows, and soften.
Breathing through the body, being present in the body.
This is your body,
listen to the cries of the body, learn how to be present in the body.
And if you would like us to help you
own your physical health, then remember to send me an email at thebodyconditioner@gmail.com
or visit me at thebodyconditioner.com/services. Do a few rounds of cat and cow, and then rest
the buttocks here on your heels, stretch out your arms, and fully, fully, fully let go. Great job!