Hip Opener Series - Mat Yoga
25 STEPS
Happy Hip Day!
Lie on your back and let’s start in corpse pose.
1
Perfecting this corpse pose create more space for shoulders and hips.
2
Set your intention. You can control the intention, let go of the outcome and enjoy the journey.
3
You can use a strap or towel. Keep a soft grip. Nice balance between effort and ease.
4
Breathe into places that you feel are tense or holding stagnant energy.
5
Adjust hips to align the spine and gentle spinal twist. Keep shoulders grounded on the mat.
6
Adjust the hips to center. Breathe and release. Take it to the other side.
7
Breathe into the ankle. Keep lower back grounded. Gentle twist other side.
8
Keep shoulders on the mat. Imagine ringing out the belly like a towel massaging the tummy.
9
Let the lower back relax for a moment. Soften the back body.
10
Hug both knees in this time and massage the spine. Rock and roll.
11
Breathe deep into the belly.
12
Big circles in hips and lower back. Take your time and be kind to yourself.
13
Breathe into the inner thighs for reclining butterfly.
14
A block under the feet can help create a deeper stretch.
15
Windshield wiper the knees to counter that pose.
16
Right ankle over left thigh. Check in to see how the hip feels.
17
You can come into reclining pigeon and soften to get deeper into the hip.
18
Release and take it to the other side.
19
Breathe deep into the hips and keep the lower back grounded.
20
Find your favorite hand placement for happy baby, and smile!
21
You can rock your baby if the lower back is grounded and giggle.
22
Coming back for final meditation.
23
Take a moment to feel the benefits of everything you just did.
24
Enjoy that peace and bow to honor yourself. You did it great job!
25
Grateful for you!