Hello and welcome everyone!
This is day 18 of 30 days of yoga and yoga nidra.
Today we'll have a quick hip opening sequence and as always you might want to use your blocks to help you into the poses.
Let's get started!
So walk straight to the front of your mat.
Press your feet into the ground.
Have a big inhale,
Stretch the arms overhead,
Lift the chest a little,
And exhale,
Nose to the knee,
Forward fold.
Inhale,
Halfway up,
Into tabletop,
And exhale,
Release,
Back down.
Now,
Inhale,
Bent knees,
Feet stay parallel,
And exhale,
Forward fold.
Inhale,
Bent knees,
Look forward,
Feet stay parallel.
Parallel for this time inhale bend knees look forward exhale forward fold now next time come into deep squat so you're opening both of your feet like a V as you bring your hips between your heels,
Elbows against the inside of your knees.
Then.
.
.
Close your hands in front of your chest.
This is yogic squat,
Great position to loosen up the hips if you're sitting a lot in front of your computer.
Then this is grade 2.
Rejuvenate your hips from all this tension.
So in this pose,
If you can't just get your heels down,
You can use your blocks.
If you need to,
Just get into that hip stretch.
And then slowly,
Maybe with a book,
Lower the heels down until they touch the floor.
Then again,
Turn your feet parallel,
Come back into forward fold.
Then inhale,
Bend knees,
Ground your hands,
Step back into plank,
Navel pulls in.
Inhale,
Knees come down.
Exhale,
Lower halfway.
Chaturanga and then exhale onto the floor.
Inhale,
Lift the chest.
Exhale,
Lower down.
Inhale,
Press up.
As you exhale,
Into forward,
Into downward facing dog.
Now inhale,
Lift into your toe mounds and exhale,
Release.
Inhale,
Right leg comes up.
Exhale,
Step forward into lunge position.
Now on your next inhale lift into high lunge.
Or even crescent pose.
Into a slide back bend.
Interlacing those fingers,
Lifting the chest as we ease.
Into that hip stretch.
Take a big inhale.
Exhale,
Lower those hips.
Inhale.
Exhale,
Lower the hips.
Nice.
Then exhale,
Hands back on the ground,
Then lower that back knee down and either just stay here,
Having that knee bent,
Knee on the ground,
Or if that is available to you,
Lift the chest,
And grab the inside of your back foot.
As we are in a combination of a shoulder opener and a hip opener.
Fantastic,
Amazing pose.
Whoever invented this deserves a reward.
And the reward is that we practice this pose.
To rejuvenate our hips.
Shoulder.
Then.
.
.
Release,
Back down.
Now loosen that back leg up.
Come back with your hands on the ground.
Now we're gonna shoot that right foot all the way up to the sky or ceiling into three-legged down dog.
Try it.
Press into your hands,
Lift that right leg up to the sky or ceiling.
As you arrange your body.
Into down dog,
Then bend that right knee and open your hips.
So your right knee is pointing towards the sky.
But your shoulders,
Both of your shoulders are still pointing towards the floor.
So you're feeling your right Back of your hip.
Your right glute.
Should feel contracting and that is what we want.
We're going to warm up,
We're going to bring blood into our But as we come forward,
Right knee behind your right wrist.
And your right foot somehow behind your left wrist.
Into pigeon pose.
Release that back leg.
You might need a block.
Underneath your right butt.
And I'll see you.
Wherever you can go,
Either have your hands on the floor or maybe your elbows.
Can reach the ground.
So listen into that right hip joint,
That right butt.
We've been bringing all that blood in there so we can now Dissipate The tension.
One deep inhale.
And exhale,
Let everything go.
Out of that hip.
Nice i know we could stay here forever but we gonna Shoot that right leg back up to the moon.
So prepare for three-legged dog.
As you get that leg back out and up.
Into three-legged dog,
Then step your right foot forward as we now twist.
To the center.
And first of all,
Stand up.
Into that straddle pose.
Now open both knees,
Open the hips,
Open the feet.
Make sure your thighs,
Your knees and your feet are pointing into that same direction as we come down into sumo squat,
So your hips travel down to the floor.
Use your hands,
The back side of your hand,
To press against those knees to prevent them from rolling in.
Now stay here,
Sitting down,
Big inhale,
Exhale,
Just a little lower.
Inhale.
Exhale,
Just a little lower.
And now move your elbows against your knees.
So really pressing that legs out now.
And you might need to pull your feet.
A little closer to be able to do that.
Now you can move here.
This already isn't as hard anymore.
And it gets better,
I promise.
So here we are opening the inside of our hips,
The adductors,
And those are important to allow our feet to roll freely as we walk.
Then let's move to our right side.
I'm mirroring you right now.
So bend that right knee.
If you're on the wrong side,
Doesn't matter.
As we are in half squared here.
And you will feel intensify the stretch on the inside here.
That is too much.
Use your block to sit on.
You don't have to try too hard.
Use your block to help you ease into poses that just don't feel quite as if you're there yet.
That is totally fine.
Then moving back through sumo squat onto the other side.
Half squat here,
Again pressing the elbow against the knee,
Feeling that stretch on the inside of your leg.
And that is all fine.
Right,
One last inhale.
And as we move back into sumo squats,
You can now stretch out both legs.
As we fold forward into that wide forward fold and this feels quite lovely.
This actually feels quite amazing.
The person who invented this pose also deserves an award,
Right?
So then we need to figure out where the front of our mat is as we slowly walk our hands.
Back to the front of our mat.
Now here we are.
Now step back into plank.
Pulling the navel in.
Inhale,
Knees down.
Exhale,
Chaturanga.
Hold it.
And now release.
Inhale,
Small cobra.
Exhale,
Release,
Pressing up,
Navel pulls in.
And exhale,
Roll over into downward facing dog.
Let's have that same adventure on the other side.
So both feet together.
Inhale,
Left leg is coming up.
To the sky or ceiling.
And then step forward into low lunge first.
Bring those hips down as much as you can.
Remember,
This is hip opening sequence.
Then big inhale,
Stay strong in your legs,
Lifting up into high lunge.
Or interlace the fingers except the thumb and the index finger.
To come into Crescent.
Lifting the chest,
Crescent pose.
Now this is the Opening.
The overture.
The hors d'oeuvre,
The starter.
To our hip opening sequence.
Then exhale,
Slowly release,
Hands first.
Then lower the knee back down.
Now you can either have your lower leg Completely relax,
Simply lifting.
And putting your hands against your knee as you ease into that stretch,
Pushing the hips forward,
Maybe contracting your glutes a little or you want to come deeper into that whoop.
Award-winning hip and shoulder opening.
There should be an awards ceremony once for yoga poses,
Shouldn't there?
I bet the winner would be the final resting pose,
Right?
It's just the best.
All right,
Let's focus on our hip stretch.
Just release.
Wonderful.
Then find your balance,
Loosen everything up.
Now that left leg comes up to the sky into three-legged dog.
So push your hand into the ground,
Lift the right leg as your left leg is coming up to the sky.
Now bend the left knee.
If you open the hip to the sky.
The knee should point.
To this guy,
The foot.
To the ground,
But your shoulders are still facing parallel to the ground.
Now contract that left hip,
Contract that left glute.
We want to move some blood there.
Want to warm that up as we then go into a pigeon.
So that left knee comes behind the left wrist,
Left knee,
Left wrist,
Right foot,
Right hand.
And you want to flex the foot here a little to protect the knee.
Now get your block in whatever height you need so you're comfortable.
And especially your knee is comfortable.
So we're stretching exactly that muscle or group of muscles that we have been contracting in three-legged dog.
Now maybe you can come down here.
Relax as much as possible,
Everything.
Youth.
Just as much tension.
As is necessary to hold the pose.
Little bit of yin yoga little bit of letting go.
Now are you ready?
To get that leg flying back up to the sky.
Then let's see,
Slowly move your hands back into the floor,
Press into the mat,
Tuck the toe and fly the left leg back up to the sky.
Right,
Here we are.
Now,
Simply close the foot back down and we're almost there.
Almost there,
So you can enjoy downward facing dog and you can enjoy and be proud of yourself for having done some great hip openings.
Then simply bring your knees down to the floor,
Careful,
Bring those blocks out of the way.
And then sit back.
As we now come into seated diamond.
And if seated diamond simply.
With your feet,
With your hips on the ground is too hard as you're hunching,
Then you can simply put your block underneath your hips and this gives you into another angle or provides a different angle so you can actually lean forward and it feels Just great.
It feels as if you were.
A ballerina,
Right?
So feed a closed.
.
.
Knees open,
Grab your toes.
Pull your toes,
Just.
.
.
Keep them warm.
And then try to lift the chest and bring the navel down.
And this should be a nice easy stretch here on the inside of your legs.
Nice.
Another big inhale and as you exhale,
Mabel comes.
Down.
Towards the mat.
Perfect,
Then get the block.
Out.
And as we roll back down,
Take one knee with you,
Maybe the right.
Right knee comes with you.
Stay with the right knee up.
Left knee stays bent.
Figure four stretch or Thread a needle pose.
Right knee opens up.
Just a variation.
Of pigeon,
So.
As you remember,
Pigeon pose.
You should now feel the stretch right at the same spot.
But with much less effort.
And as This is going to be our inversion as well.
Just to get the blood back.
From the leg.
Lift the left leg up a little.
This is our final hip stretch.
That.
Quick but intense.
Keep opening sequence.
And change sides.
Left ankle over right knee.
Pull with the left thigh.
Sorry,
That's the right thigh is pulling towards you.
Left knee is opening and then as this is also our inversion.
Lift the right foot.
To the sky.
To slow the breathing down.
This is our final stretch before we come into The winner pose.
Shabbat shalom.
Bye now.
Just relax down.
And come into final resting pose.
Find a comfortable position.
Extend your legs and arms.
And let your palms face up.
Allow your feet to gently fall outward.
Creating a feeling of openness in your hips.
Close your eyes.
Take a deep breath in.
And exhale fully.
As you let go of any tension in your body.
As you begin.
This journey of relaxation.
Imagine a flickering light.
Before you picture the soft Gentle glow.
Dancing and shimmering.
Creating a calming atmosphere.
As the light flickers.
Feel the release of tension.
From your body.
Letting go.
With each exhale.
Now envision a large Lowering cherry tree.
Feature its branches adorned with delicate blossoms.
Swaying in a gentle breeze.
Feel the serenity and peace.
That surrounds this beautiful tree.
Allowing it to melt away.
Any stress.
Or worry.
Now shift your focus to a large fir tree.
Standing tall and strong.
Visualize the green needles.
Covering its branches.
Symbolizing resilience.
And stability.
As you breathe deeply in.
Let these qualities infuse your being.
Releasing any lingering tension.
Now look up to the sky.
And notice.
Colored clouds.
Nature yellow clouds.
Ray clouds.
And pink clouds.
Each you.
Representing.
Different emotions.
And experiences.
As you observe these clouds.
Let go of any emotions that no longer serve you.
Allowing them to dissipate.
Like clouds.
In the sky.
Now bring your awareness to a foggy morning.
Feel the mist enveloping you.
Creating a sense of mystery.
And tranquility.
As the fog clears.
So does any residual tension.
Leaving you.
With a sense of clarity.
Now picture yourself.
Basking in the warm sunshine.
Of a clear.
Fresh air day.
Feel the warmth on your skin.
Breathe in the rejuvenating air.
Releasing any lingering stress.
Allow the sun shine.
Nourish.
Your spirit.
Now imagine a starry night.
And a moonlit night.
Bake through the full moon.
Illuminating the darkness.
Feel the calm and peaceful energy.
Surrounding you as you release.
Any tension.
To the night sky.
Envision a moment of laughter with friends.
Hear the joyous sounds.
Feel the lightness in your heart.
Laughter has the power to dissolve stress.
So let it wash over you.
Leaving you with a sense of joy.
And E.
Imagine receiving a warm hug.
Feel the embrace.
The comfort.
And the support.
As you soak in the warmth.
Let go of any tightness.
In your body.
Envision Daybreak.
The moment when the night transitions to day.
Feel the promise of a new beginning.
Releasing any remnants of the past.
And welcoming the fresh possibilities.
Of the present.
Take a few moments.
To stay and linger.
This state of calm.
Allowing the visualizations to settle within you.
And when you're ready.
Gently bring awareness back to your body.
Gradually awaken.
With a renewed sense of peace.
And release.
Thank yourself for taking this time for self-care.
And carry the calm with you into the rest of your day.
Then turn.
Onto one side.
And as we lift,
You can take with you what you want to bring with you from the mat and leave on the mat what you don't need anymore.
There's always something that we can let go.
Something that we can invite.
So come into seated pose just to get your body back into gravity.
Take a big inhale,
Join the arms overhead.
Join the thumbs with your forehead.
With your chin.
And your chest.
Namaste.
Thank you so much for joining.
Have a wonderful rest of your day and I'll see you all tomorrow.
Bye.
