hey guys welcome back my name is Amanda and today I have a short series of
stretches that really target the hips so I've been out hiking all day so if
you've been hiking this is the perfect class for you and it's also great if you
have just tight hips in general so grab your mat take a deep breath and let's
begin we're gonna start in a nice tabletop position but a little bit wider
so walk your hands forward and then your knees are underneath your hips inhale as
you bring the hips forward and round them back on the exhale so we're just
taking some nice circles here with the hips warming things up take one more
circle in this direction and then we'll switch again inhaling as you come
forward and exhaling as you push those hips back one more circle nice big
breath and then we'll meet in the tabletop position hands right underneath
the shoulders tuck your toes lift your knees and come into downward facing dog
then you can pedal out the knees here a little bit stretching the backs of the
legs press the fingertips into the mat fingers are nice and wide inhale and
then look forward between the hands exhale step your right foot to the
outside of your right hand so nice wide kind of lizard lunge here inhale and
then exhale step back down dog inhale exhale step the left foot forward to the
outside of the left hand hold and then exhale down dog so we're going to one
more each side a little bit faster now
you know let's do one more seven forward exhale back last one on the left side
okay look forward between the hands step the
right foot forward again drop your left knee so it's kind of a wider low lunge
here and then you can stay on your hands or come down to your forearms and it's
alright if your right knee kind of tips out towards the right maybe you even
roll on to the right side of the right foot and that's pretty deep so just kind
of go wherever feels good you don't want to push it too hard but like I said this
feels amazing after hiking all day two more deep breaths here and then come
back to your hands if you were on the forearms lift your left knee up and then
exhale step your right foot back into down dog and we'll get ready for the
other side so inhale look forward between the hands hand step the left
foot to the outside of the left hand and bend that right knee optional you can
come down to your forearms and maybe roll on to the outside edge of that left
foot as a knee comes out to the side and just breathe into this nice deep hip
stretch take two more deep breaths here
on your next inhale bring your hands back to the mat if you if you were on
your forearms lift your right knee and then exhale step your left foot back
into down dog look forward between your hands
and just walk your feet to the outside edges of your hands and come into this
nice low squat milazzo not at the front of your mat so your shoulders come down
in between your knees your toes can point out about 45 degrees
I'm just kind of wiggle down into this bring your hands to your heart and just
take a couple deep breaths here you can close your eyes all right bring your
hands down to the mat lift your hips up and then step back to that down dog
inhale your right foot up and back and then exhale bend the knee drop the knee
just underneath your right wrist and come on down to pigeon pose so the
closer your heel is to your inner thigh the easier this will be and you want
this to be kind of relaxing so find what feels good and then exhale as you fold
down maybe bringing your forehead to the mat
and then slowly come back up bring your hands to the mat tuck your left toes and
then lift back into down dog we'll get ready for the other side so inhale the
left leg up and back exhale bend the left knee is you drop the left knee
underneath the left wrist and then just sink those hips down
maybe inhale at the top and then exhale fold down
take one more breath here and then inhale slowly come on up tuck your right
toes lift your right knee and step back into that downward facing dog and just
peddle out the knees here if you need to take one full breath and down dog look
forward between your hands again and then step back into that low squat
bringing your hands to your heart maybe going a little deeper noticing it feels
a little different as we're loosening things up and just take one more breath
here and then reach your arms forward reach reach reach and then slowly drop
the bum down to the mat so I'm going to slide back a little bit here create a
nice diamond shape with the legs bring the bottoms of your feet together roll
your shoulders back inhale and then exhale fold forward bring your face
towards your feet
take two more breaths here inhale slowly come on up slide the feet in closer now
to the inner thighs again inhale roll the shoulders back and then the shoulder
blades down the back so we're not crunching up towards the ears inhale and
then exhale fold forward again
and then inhale slowly come on up and roll to your back keep your knees bent
so that your the bottoms of your feet are on the mat and we're just gonna let
the knees fall to the left in to the right just kind of back and forth
and then take happy baby so grab the outside edges of your feet and then draw
the knees in towards the armpit and wrap around definitely a funny looking pose
hug your knees into your chest give yourself a nice big hug and then exhale
relax you can lay on your back for a little while or just take a couple
seated breaths
and then when you're ready make your way up to seated if you were laying on your
back and we'll just take a final breath together here so bring your hands to
your knees you can keep your eyes closed we're just gonna inhale through the nose
and then exhale sigh out through the mouth so inhale ah thank you so much for
practicing with me I hope you enjoyed this we hold so much tension in the hips
and so I just want to share the beautiful nature with you and just
release through that tight area if you like this please subscribe and share it
with your friends I love hearing from you in the comments below and I'll catch
you in the next video