FEEL GOOD STRETCH to unlock tight hips at home
Hello everyone. Welcome to your daily relaxing practice for
body and mind. Allow yourself to dive deep into your peaceful
moment of the day. And now let’s start. We will start in Child’s Pose. Exhale as you lower the hips to the heels,
bringing your belly to rest between your thighs and rooting your forehead to the floor. You can keep the knees together or spread
them slightly apart if it feels more comfortable.
Stretch your arms in front of you with the
palms on the floor, relax the shoulders and allow yourself to release into this pose,
breathing in.. and out. Beautiful. From here slide your left arm beneath your
right arm, keeping your palm facing up. Turn your head so you gaze to the right. And hold it here. Keep your breath smooth and even. The deeper you breathe, the more your body
will be able to relax. With every exhalation, release your shoulders
a little more into the pose. And release. Slowly move out of the pose and repeat on
the opposite side, moving your right arm under your chest, sliding it to the point when your
right shoulder is softly resting on the mat. Wonderful. Release and slowly transfer on your hands
and knees, placing your palms directly under the shoulders with your hips stacked over
your knees. Turn your hands so that your fingers are pointing
back towards your knees. Slowly lean back, feeling a stretch in your
wrists and forearms. Hold it here for a moment.. and return back
to neutral.
Now repeat – lean back, hoold it here, and
come back to neutral. Beautiful. Release, lift both knees off the floor and
straighten your legs to come into a high plank, now step your left leg to the front of your
mat. And from here bend your left knee into a half-squat,
turning yourself to center. Keep your right leg straight and flex your
foot so that your toes leave the floor and you are rooting into the right heel. Now come into your WIDE-LEGGED FORWARD FOLD
aand repeat on the other side, bending your right leg into a half squat this time. Wide legged forward fold, change the side. And one more time. Wonderful. Now release, stand up with your feet out wide. Turn your toes outward. And from here sink down into a squat, raising
your arms all the way up as you lower down. Return back to neutral and continue in the
same rhythm, exhaling as you lower down into a squat and inhaling as you grow tall.
Beautiful. Now place your feet slightly closer. Take a deep INHALE and as you EXHALE begin
to slowly bend your knees lowering your hip towards the floor. Join your hands in front of your chest at
prayer position and continue to press hands firmly together while at the same time pressing
elbows against your inner thighs. This pose works amazingly on our digestive
tract and It also gives an intense stretch at the hip, hamstrings and lower back. It strengthens the core and pelvic floor and
relieves tension in the hip.
Beautiful. Now transfer back into your wide legged forward
fold, rotate towards your right side, place your left arm on your right shin and extend
your left arm all the way up to the opposite side. And now change the side and stretch the top
arm further back. Make sure that you keep your hips stable and
in one place while you are twisting side to side. And release. Wonderful. Stand tall, rotate your right foot so that
your toe is pointing forward and slowly transfer into your lunge, keeping the back leg extended
and the front leg bent at a 90 degree angle.
Place both hands on your mat and now stretch
your right arm up towards the ceiling rotating your body to your right, hold it here for
a moment and return back to neutral. Now again, extend your right arm all the way
up and back to neutral. Continue in the same rhythm. And release. Beautiful. From here lower your left knee to the floor
and raise your arms up overhead, keeping your hips squared to the front. Now lower your arms in front of you and from
here exhale as you add a slight torso twist towards your right side, stretching your arms
wide out at shoulder level. Return back to neutral and repeat, inhale
– raise your arms overhead. Exhale – twist towards your right, stretching
your arms out to the sides. And release. Very nice. Now through the same high lunge position transfer
to the other side of your mat, bending your left leg this time and extending your right
leg long behind you. We will repeat the same twisting sequence
here, so place your hands on the mat.
As you keep your right hand on the ground,
lift your left hand all the way up, opening your chest to the side and gently twisting
your body to the left. Hold it here for a moment. And return back to neutral. Now repeat and continue in the same rhythm. Beautiful. Place your right knee to the floor, transferring
into a low lunge position. Inhale and raise your arms above the head. Now lower your arms in front of you and from
here twist to your left, stretching your arms out to the sides. One more time – inhale – lift your arms up. And exhale – turn the shoulders and the chest
toward your left. And release. Step your left leg back, lower the knees down
and slowly transfer to your child’s pose. Close your eyes, take a few deep breaths and
take a moment to appreciate how good your body feels after this stretch. So be grateful to yourself for the time you
offered yourself, for your motivation, for the attention you gave to yourself. Thank you for joining me! I wish you a really beautiful rest of your
day..
