what's up guys welcome to day number two
of the ten days yoga challenge today
we're going to be focusing on one of the
tightest body parts that we all have and
that's our hips the reason being is that
we sit down for so long during the day
that our hips just get tighter and
tighter so we need to do something in
order to contrast that tightness so if
you're a person that sit down for too
long during the day or if you're playing
to get displayed the post play middle
plate
this workout is right for you so I'll
see you in your mat alright guys so
let's begin on the same position we
began yesterday which is kneeling pose
bring your hands to your heart center
and close your eyes
bring your attention to your breathing
activating your who you breath let's can
your physical body all the way from the
tip of your toes to the top of your head
set an intention for your practice maybe
there is something going on in your life
right now and this is a good time for
you to let it go and a set things as
they come and as they are the yoga
practice is here to teach you that there
is nothing else besides this precise
moment and whatever else do you think is
real being in the future or in the past
it's actually an illusion so let's begin
by planting your hands and going into
plank pose press firmly into the mat
engage your core and be aware of your
entire body we're gonna hold here four
three two one
lean forward come down chaturanga inhale
upward facing or Cobra and exhale
downward facing again please feel free
to bend one knee at a time don't worry
your hamstrings still too tight
I promise you that if you keep
practicing day by day your hamstrings
will feel open over time and you'll be
able to get your heels to the ground but
once again it's not about getting your
heels to the ground it's just about
doing your practice bend your knees look
forward a step or float to the top of
your mat inhale halfway lift and exhale
full inhale rise all the way up look at
your thumbs exhale hands to your heart
center inhale rise back up and exhale
fall forward inhale halfway lift
plant your hands a step or float to the
back of your mat lower down chaturanga
inhale upward facing and exhale downward
facing from here we're going to take a
big inhale and rise our leg left to the
back of our mat we're on a hole here for
two or three seconds then you're gonna
bring your knee to your chest wall
exhaling plant your left foot and inhale
for high lunge
this is different from a warrior one
since we got our heels off the mat clasp
your hands lower down chaturanga and
move through your vinyasa
we are back in downward facing dog from
here inhale your right leg up that's all
for two one exhale bring your knee
towards your chest to your nose plant
your feet and inhale rise up to lunge
exhale plant your hands keep excel while
you're lowering down to chaturanga
inhale upward facing and exhaling
Child's Pose
take a moment to reset your breathing
slow the body down slow the mind down
plant your hands go back to
downward-facing dog
bring your left foot to the top of your
mat and lower the right knee down from
here inhale and rise up a little back
bend opening up the chest the shoulders
sending your hips forward and down lower
down and we got a couple options here we
can stay on our hands if our hips are
feeling too tight or if you are a little
bit more flexible you can lower your
forms to the mat you can also keep your
toes tuck under or you can release them
like I just did this pose is called
lease or lunch and we're going to be
holding it for about half a minute to a
minute and every time we're holding a
position for a long time which one
minute is not that much but once you
start getting into the range of 1 2 or 3
minutes you don't want to go to your
maximum depth right away because that's
only going to send pain signals to your
brain it's going to tell your body to
contract and we wanted to actually relax
and open up so go to a place where you
feel comfortable you feel the stretch
but it's not too intense plant your
hands and bring your right foot next to
the left foot then your knees squat down
lift your chest and push your knees out
with your elbows opening up the hips
if this pose looks really hard for you
or your heels doesn't get to the ground
yet don't worry just put something to
elevate your heels
and that's a progression to eventually
be able to hold these pose plant your
hands and fall forward your feet a
little wider this time lend your hands
you can float or step back to your map
lean forward
chaturanga inhale updog and exhale to
down up
we're going to work on the other side
bring your right knee towards your chest
lower your left knee down to the mat and
once again you can stay in your hands
you can lower down to your elbows your
toes can stay talked under or not just
go to a place where you feel comfortable
you may start on your hands and as you
feel your body opens up you can lower
down to your elbows just if it feels
right for you you may find that you have
one side tighter than the other that's
completely normal don't judge it and
don't compare it just watch it and be
aware of it
slowly come up place your hands on the
map you're going to scoop your right
foot towards your left for Pigeon pose
we'll be working on our inner hips but
these post targets the other side which
is or other hips or so us and our glutes
once again go to a place where you feel
comfortable
maybe stay on your hands maybe on your
forms or you can lay all the way down
you may be wondering what the title of
video means the yin yoga part so for
this practice I want to focus on opening
the hips but I also wanted to make
emphasis in a particularly other style
called yin yoga in yield style
we're holding posters for longer than
you would on a regular practice if you
were to go to an a yoga studio and take
a yin yoga class you'll find that you
actually hold the posters for way longer
than we're actually doing here they hold
it for three for even two five minutes
so slowly come up
plant your hands tuck your toes under
and go back to plank from here lean
forward lower down chaturanga inhale
updog and exhale downward facing dog
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now bring your left knee to the middle
of your hands bend your knee and go to t
impose on the other side find a
comfortable place maybe your hands maybe
your forms or you can fold all the way
down remember it's not about how deep
you can get into a pose it doesn't
matter how it looks it just matter how
it feels for you and in your body and in
your body today because it might not be
the same as your body yesterday and
you've got to be for yesterday or your
body tomorrow
and there is something that the other
practice will teach you is that yes you
will progress over time but you're gonna
have good days and you're gonna have bad
days and it is your choice to be
attached to that and feel that you have
a bad practice and I'm actually doing
quotation marks with my hands because
there is no such thing as a bad practice
actually those practice were you don't
feel quite right aren't the practice
that teaches you the most about yourself
plant your hands slowly come up and
you're going to bring your right leg
around for butterfly or bakasana win the
soles of your feet together you can stay
here standing tall or you can fall
forward try to keep your back straight
first and then you start round you try
to on every inhale lift your chest a
little higher and on every exhale fall a
little deeper you might be on your
forums or you can fall all the way down
if you're a girl probably you're more
flexible than most guys on the hips
cause guys tend to be like really really
tight especially on our inner hips and
I'm gonna say it once again
it's never too much to hear this
whichever your form looks even if you
can't even sit tall on this position
that's totally fine just find a place
where you can stay and I promise that
your body will open over time grab your
left foot with your hands and bring it
over to your hip inch from there you are
going to fall we're doing a half Lotus
with the left leg and then we are
folding forward you can grab a towel or
a resistance band to wrap it around your
food and bring it closer to you but
remember it's not a matter of grabbing
your food it's just a matter of going to
a place where you feel the stretch lift
your chest up and bring the opposite
foot towards your hip
fold forward if you feel any pain on
your knee on this position please avoid
it completely that means that you're
actually forcing your knee to to bend
which is not a movement natural movement
for your need to do so you want to make
sure you're actually using the outer
part of your hips to a stretch instead
to actually folding from the knee now
we're going to inhale lift your chest
keep your legs as they are laid down
bend your left knee and bring your arms
1 is going to be in the middle of the
legs and the left hand is going to be
across you're gonna grab your shin your
left shin and you're gonna bring it
towards your chest
here you should feel the stretch on the
outer part of your hips again like on
pigeon pose now we're going to switch
sides bring your left knee across and
push it with your right knee towards you
with your arms across grab your shin and
bring your knee towards your chest
actively send your lower back towards
the net for a deeper stretch
we're almost at the end of the practice
couple more poses next one is gonna be a
happy baby and they're gonna see why
that is the name swing I grab both
ankles or toes which are so comfortable
you're gonna bend your knees and you're
not actively bring your foot towards the
mat so you're opening up the hips you
can strengthen the legs if you like you
can move around you need to be static
you can rock back and forward like an
actual happy baby then you're going to
bring the soles of your feet together
and we're going to be doing this
reverse bakasana or butterfly from here
we're going to finish up with a twist
bring your knees to your chest and
twisting over to your right side looking
over to your left shoulder take a moment
to slow everything down prepare your
body and mind for shavasana bring your
knees again to Center twist over to the
opposite side and look to your right
side this is a time of the practice
where you congratulate yourself for
showing up for being gentle with
yourself and for doing the practice the
best that you could so now bring both
knees together and straighten your legs
relax into shavasana you can stay on
this pose for as long as you like
thank you for letting me share my
practice with you I'll see you guys all
tomorrow on your mat
number three
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