Yoga To Open Hips | Back & Hip Pain Relief, How To Beginners Stretch Routine, Total Wellness Austin

new videos every day hi guys i’m lori from total wellness austin and today we’re going to do some hip opening exercises make sure that you favorite this video and try to follow along with it at least three times a week to begin with we’re going to start on our hands and knees so you’re going to begin with your right foot forward like you’re coming into a lunge you’re going to be on your left knee place your hands on the inside of your right foot and you’re going to lean into a lunge so as you lunge you’re opening the left hip flexor or psoas muscle you can also take the right knee and let it open slightly away from your body which will also stretch the right inner thigh you’re going to want to hold this position for at least 30 seconds remember to breathe in and out through the nose as you breathe in your belly is going to expand and as you exhale belly is going to come in towards your spine if you would like to take this pose a little bit further you can come out into your forearms so your options are your hands or your forearms remember to keep breathing in and out through the nose focusing on relaxing this muscle stretching the inner thigh and then you’re going to draw the right knee back towards your body you’re going to curl the toes on the left side under and you’re going to raise the knee so the left knee is going to come up off the mat okay so now you’ve got a little bit more stretch on the left side of the psoas so as your knee is up you can press the left heel towards the back wall and you’re opening up that muscle even more continue to breathe if you want to add some movement to the pose you can rock this also gives some stretching to the foot gets the blood flow into the foot and the toes and again about 30 seconds and then begin to lower the knee slowly and then we’re going to stretch the right hamstring so your hands can remain on the inside of the right foot and then you’re going to straighten the right leg without locking the knee so you want to keep a tiny bend or a micro bend in the right knee and you’re just going to fold your body forward so now you’re going to begin to feel a stretch in the back of the leg the calf and the hamstring watch my low back as i breathe so i’m actually really breathing into the back inhale my back is rising up exhale it’s coming in and then you’re going to just begin to come back up bending the right knee and then taking the right foot back and back to your knees and then we’re going to do the other side so you’re going to take your left foot bring it forward hands are on the inside of the foot your knee right knee is down and you’re coming into a lunge so now we’re stretching the right hip flexor or the right psoas remember you’re breathing in and out through the nose and then you can take your left knee and let it open slightly away from you so now you’ve got a stretch on the inner thigh and on the right side of the hip flexor and if you want to take the pose a little bit deeper you can come again down to your forearms inhale exhale as you exhale really focus on relaxing the muscles in the hips okay then bring your knee the left knee in towards you slightly curl your right toes under and lift your right knee up off the mat so now you’ve come into a little bit deeper lunge because you can take your right heel and press it towards the back wall and then if you want to add some movement you can rock back and forth and the toes just remember to keep breathing you do not have to rock back and forth if you want to hold the post just in this position that’s completely fine just remember the most important thing is to continue to breathe and then lower the right knee toes go flat on the right side and then you’re going to straighten the left leg don’t lock out the knee keep a micro bend in the knee and then fold forward stretching the hamstring in the calf as you inhale focus on your back muscles are coming up on an inhale exhale they’re coming in and you’ll begin to notice after every exhale you will come deeper and deeper into the stretch and the reason for that is you’re sending more and more oxygen to the muscles which is helping the muscles start to get blood flow and then they begin to release and relax and then begin to come up and take your left foot back and then come to seated so now you begin to feel a stretch in the psoas probably in the clutter stuff as well we’ve also addressed the hamstring and the calf if you don’t have any hip or joint problems and you can proceed into the next position we’re going to come into pigeon which is going to make more of a stretch in the glutes so you’re going to start in downward dog curl your toes under press your hips up take your feet about hip distance and press your heels back relax your head and just take some deep breaths so you’re getting the back of your hamstrings and your calves and then on an exhale you’re going to bring your right leg through you’re going to bend it at a 90 degree angle if possible and you’re going to slide your left leg back so if you can’t take this leg to 90 degrees you have another option you can slide this foot closer into you so now it takes this hip and it puts less of a stretch on the right glute so this is fine and then you can come to your elbows the reason i want you to come to your elbows is to protect the low back okay so you can be here or as you advance into the pose take your foot out and come here the other thing that you need to look at is don’t lean to the right or to the left you want to stay on top of the back leg so when you’re completely centered you’re getting a really good stretch on the right glute and you’re stretching the left so as as well and then again come down to your elbows and just relax and begin to breathe as you exhale focus on your right glute relaxing the muscle on an exhale inhale through the nose exhale through the nose okay and then you’re going to come to your hands you’re going to curl the toes under on your left foot use your arm strength to push yourself up bring yourself back into downward dog pedal your feet let the blood flow get back into the leg and then on an exhale you’re going to take your other leg and you’re going to bring it forward and you can come here or you can bring your foot out and come into the full pose now if your hips are extremely tight there is one other modification that you can do you can grab a mat or a pillow and you can place it underneath your hip so if you want to continue to get a really good stretch but your hips are tight when you come into the pose place the pillow underneath the hip of the leg that’s bent so now i have a little bit of support but i’m still getting a complete stretch in the glute okay so i’m on top my right leg is extended i’m not leaning to one side or the other and then i’m going to come down to my elbows so the reason the pillow works is because it’s giving you support and without the support sometimes you want to tighten up that muscle because you’re wanting to protect it but with the pillow the muscle’s able to start to relax and then eventually you’re going to get closer and closer to the ground inhale and exhale remember on your exhale relax the muscles and then come to your hands again curl the toes on the right foot under use your arm strength and press yourself back into dumber dog pedal your feet come to your knees and then come to seated so that was our exercises for opening up the hips thank you for joining me and i look forward to seeing you in the next videos make sure that you favorite this and follow along with me at least three times a week you
Video source: https://www.youtube.com/watch?v=k-PYY_f1is4