hey guys welcome back today I have a post hike yoga class for you so I
actually backpacked up here and my hips are tight and so this class is really
just all about the hips and stretching through the body all those muscles that
get tight while you're out on the trails so grab your mat take a deep breath and
let's do this
all right so since I know you've been hiking we're gonna just keep it on the
mat here and come into the tabletop position so the hands are gonna go right
underneath the shoulders the knees underneath the hips inhale here and then
walk your hands out and exhale your forehead down so just taking a nice
little puppy dog stretch here press your fingertips into the mat engage the arms
and just with every exhale just melting a little bit further into this nice
chest opener take two more deep breaths here all right and then inhale keep your
hands where they are and we're just gonna take nice big hip circles here so
inhaling as you come forward and exhaling as you come back flowing with
your own breath here your own pace then you can switch directions
and then come back to neutral spine here bringing your hands underneath your
shoulders tuck your toes I'm going to come into down dog to just release any
stress through the calf muscles so pedal out the knees bring the heels down to
the mat if that feels good take a few breaths on each side all
right so from down dog look forward between your hands and just walk your
feet up to your hands I'm going to spin an honest you guys can see we're going
to come into a nice low squat here malasana so your toes can point out
and then your hips come down and your hands come to your heart and I just like
to wiggle myself down into this nice hip opener here and then if you would like
to you can take some twists so inhale the arms right hand comes up to the sky
and then exhale maybe take a bind totally optional and then inhale come
back to center take one full breath here and then on your next inhale lift the
left arm up and maybe you take the bind on the exhale and then inhale back to
center bring the hands to the mat and step back to that downward facing dog
inhale bring your right knee just underneath your chest and we're going to
pivot towards the left and inhale get a nice side body stretch on the left here
so the left leg is straight gaze is up towards the sky and then exhale down
come back to that down dog switching sides so inhale the left knee comes down
just underneath the test the chest and then pivot to the right
keep the hips high and then exhale side body stretch and then exhale look down
come back to that down dog one last time shake the head no shake the head yes
hmm and then make your way to seated
and extend the legs straight in front of you roll the shoulders back tuck the
belly in the shoulder blades are drawing down the back really have a nice steady
sturdy seat here and then inhale exhale fold over the legs and just melt into
this pose you've been hiking no need to push it especially if your muscles feel
worked and pretty tight just exhale and release any tension but don't try and
force it two more breaths inhale up exhale release bend your right knee
bring the bottom of your right foot to the inner thigh on your left leg same
thing inhale the top and then exhale fold over
inhale look up exhale release the left foot and we'll switch side so this time
bend the right knee or the left knee bring the left foot to the inner thigh
on your right leg inhale and then exhale fold forward and how look up exhale
release and then bring both the bottoms of your feet together create a nice
diamond shape with the legs here so we're gonna really start to work into
the hips now inhale and exhale fold forward
oh yeah this is the one that feels amazing after hiking like yesterday when
we were backpacking I just kept thinking it I cannot wait to do yoga I cannot
wait to do yoga because it just feels so good on the hips take a couple more
breaths here inhale look up exhale see you a nice wide leg forward fold so you
might need to spin on your mat spinning on where you are I have a lot of dirt
all around me white pants are probably not the greatest choice here flex your
toes towards you inhale and then exhale fold forward and whatever is comfortable
so you can actually grab your big toes or the outside edges of your feet or
just hang out like I am with my on my elbows just kind of relaxing into this
two more breaths and then inhale come on up bring the legs together and you're going to roll
over onto your side kind of like this I don't even know what you would call this
like a beach model pose here and then grab your so you're gonna be on your
left side and then grab your right ankle and just get a nice quad stretch here
and then release the foot and you can just spin around I'm gonna twirl around
this way so that you guys can still see me so
we're just hanging out like this support the head with the hand on the right side
and then grab the left foot and just pull the ankle towards your butt
and then release the foot roll around come back to down dog for one last
breath here before we jump into pigeon pose for a little deeper hip opening so
inhale the right foot back and then exhale bring the right knee just
underneath the right wrist and just sink down into this nice pigeon pose the
further that your right ankle is out the harder it will be so if you hug it in
towards your inner thigh be a little easier and then exhale fold down and
just hang out here for a few breaths
inhale come on up press the hands into the mat tuck your left toes and then
lift back into down dog inhale the left leg up and then exhale the left knee
right underneath the left wrist and just kind of melt down into this and when
you're ready exhale down for a few deep breaths
and then inhale come on up and we'll just come to down dog
really quickly pedal out the legs and then come to seated and you can just
stay seated for a few breaths here maybe roll the shoulders back shoulder
blades are drawing down and just take a few moments here to reconnect with the
breath and the body and you can lay down in final resting pose if you choose
thank you so much for practicing with me I hope you enjoyed this post hike yoga
stretch I really tried to target all of those muscles that get really tired out
on the trail leave me a comment below if you like this video and be sure to
subscribe for more yoga and I'll see you soon