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Hip Openers

Hey

I'm Christina with Caravan in this session

we will focus on opening through the hips much of our

stress is carried in this area deep stretching throughout

the hips can alleviate anxiety and release emotional

stress will flow through a series of postures and

hold them for an extended period of time to create

space for healing

let's begin in a downward facing dog

Grounding through all four corners of the feet and

all four corners of your palms bending knees a bit

here

hip tie belly in exhale inhale

raise your right leg up

keeping the leg in line with the hip foot is flexed

and then bend the knee and open the hip to the right

side of the room

you can look under your right arm making sure the shoulders

are in line here let's do some hip circles moving the

knee in one direction

Lubricating the hip flexors the joints and the other

way

Back to your downward dog split

Look forward and come into a low light your knees directly

over your front ankle keeping the back leg activated

foot flexed

Bring your head down come onto your fingertips

Nice stretch for the left him here

Bringing the left knee down point the toe and raise

the arms up finding length on your inhale and coming

up and then moving deeper into your head

Brings each bring the palms down both them inside

of the right foot

walk your right foot out to the right corner of the

mat moving into a lizard pose here

you can keep your left knee down if that's enough for

you

or you can come up onto your tippy toes there let's

shift forward and backward

If you have enough space

you can even come down onto your elbows and just hold

here

We'll hold this for a little bit longer because the

longer we hold these poses the easier it is to create

the condition to release that unnecessary tension

Bring your left knee down if it's not already come

onto your palms and from here keeping your left palm

down bending your left knee bringing the right arm

up and around grab the foot and kind of kick your foot

into your palm here

this is an amazing stretch from the front of the hips

He gazed toward the back of the room

Breathing through any discomfort

gently bring that foot down palms back down find your

way back into a downward facing dog

let's take a few breaths here

Inhale exhale signing it out

Moving on to the other side inhale to raise your left

leg up into a downward dog split same thing leg in line

with the hip foot flexed

you want both hip points facing down towards the mat

inhale to bend the knee and open up the hip toward the

left side of the room

you can look under your left arm making sure your shoulders

are in line

let's do those hip circles

one direction

Maybe shaking the leg out then in the opposite direction

Come back to your three-legged dog

Inhale bringing the left foot forward into a low lunge

Come onto the fingertips making sure that right leg

is activated and strong

Bringing the right knee down pointing the foot inhale

raising up finding that thing

And an exhale going deeper into the hip stretch

Bring both palms down inside of the left foot

walk your left foot out a little bit towards the left

side of the mat moving into our lizard pose you can

stay here again doing the same variation

you did on the other side shifting backward and forward

Perhaps coming down on to the elbows and holding here

Breathing through that any of that discomfort that

may come up

If your right knees knocked down already bring it

down to the mat point

the foot come onto your palms

Leaving the right palm down start to bend your right

knee and bring your left arm up and around to grab the

foot and they'll kick that foot into the palm and then

stretch into the front of the right hip here

Gently bring that right foot down both palms onto

the mat come back to our downward facing dog

Taking a few breaths here

Moving into pigeon pose inhale

raise the right leg up and then bend it

bringing your right knee toward your right wrist

and your left ankle towards your left wrist

Try and keep this right foot flexed look behind you

and make sure the leg is straight and your ankles not

sickling

Come up onto the fingertips find length first

You can put something underneath here like a block

or a pillow

if you feel like you can't really make your way down

to the mat

otherwise inhale find length and then exhale coming

into our pigeon half pigeon pose

we're gonna hold this pose for ten full breath

Trying to bring your heart closer to the earth

When you're ready come back up bring the palms to the

mat back into downward facing dog

we'll do our half pigeon on the other side

so inhale to lift the left leg up and then exhale bring

that left knee toward the left wrist flexing the left

foot making sure your leg is straight behind you

the ankles not sickling inhale to find length and then

exhale slowly get yourself down to the ground

Breathing here for ten full breath

Slowly roll out both palms onto the mat come back into

a downward facing dog

Step forward to the front of the mat

then bring your butt down

find the center of the mat

extend the legs out in front of you let's flex our left

foot and bring the sole of our right foot to our thigh

here twist over to your left leg inhale

raise the arms up and then exhale draping yourself

over the front leg

Pull yourself back up

bring your right palm behind you we're gonna come

onto our right shin into a stargazer pose lifting

the hips up as high as it goes

Feeling a nice stretch through the front body

Come back down

slowly extend both legs out in front of you again

This time flexing the right foot extending that leg

out bringing your left sole of your foot to your right

thigh kind of twist yourself over to the right leg

inhale

raise the arms finding length exhale stretching

over his right leg

Roll yourself back up

Placing your left pug behind you coming onto that

left shed inhale up into a stargazer pose raising

the hips as high as they can go stretching the front

body

Come back down slowly gently both feet flat on the

mat scoot your butt toward your heels slowly roll

down squeeze the knees into the chest

Come into a supta baddha konasana opening up the front

hips here

Use your hands to your knees back together from here

bring both knees in toward your armpits making your

way into a happy baby pose holding the outside of your

feet and pressing the knees toward your armpits

By extending one leg out

Massaging back and forth rocking your happy baby

Bring the legs back in roll up to seated position

I'm Christina with Caravan

thank you for joining me for this hip opening practice

enjoy your journey with Caravan