Deep Hip Opener Yoga Class, Gentle for Hip Flexibility, Complete Hip Opening Practice

Hey there, welcome back. My name is Liberty and today we're gonna be doing a gentle flow that focuses on opening your hips. We are gonna use two blocks for today's class. Let's go ahead and get started. If you're in a place where you cannot practice with me right now, save this on your watch later and join me whenever you can. Okay, we're gonna start in today's class in a child's pose. So go ahead and bring your big toes to touch. For this time, open your knees as wide as you can and allow for your body to fall in Bring your forehead on the ground and take a deep breath in. Deep breath out. Two more rounds of breath like that. Full inhale and let it go. With the next breath in, see if you can walk your hands a little bit more to the front. As you breathe out, maybe your chest go closer to the ground. Take an inhale to start walking your hands towards the right side of your space. Left hand going on top of the right. Reach as far right as you can. Breathe in here and breathe out. Inhale, bring yourself back to center. Exhale, walk your hands to the left side. Looking underneath your left armpit, take a deep inhale. Deep exhale. Good. As you inhale, bring yourself back to center. Breathe out to slowly start coming out of this pose and into a tabletop position. Bring in your knees right below your hip bones, your hands right below your shoulders, pointing finger facing forward. Spread your fingers wide. As you inhale, bring your belly down, shoulders up, gaze high. Breathe out, chin to chest, push the floor away. This is Cat. Inhale, belly down, gaze up, Cow Pose. Exhale for Cat. Nice. We'll take three more here. Inhale, open. Exhale, push away. Good. Inhale, Cow. Exhale, Cat. Last one. Inhale, Cat. Exhale for Cat. Inhale, come back to center. As you breathe out, slowly open your right foot to the right side of your space. Your right heel wants to stay in the same line as your left knee, right toes facing to the front. As you inhale, start rock and rolling back and forward. You can tuck the back toes and lean a little bit more back. Good. Take a few rounds of breath here. Another option will be that whenever you're going to the back of your space, you can flex your right toes and send your right toes to the ceiling. Inhale to lean forward. Exhale to press back. Inhale forward. Exhale back. Good. Last one coming up. Send it all the way back and down. Sit on your left heel. You can stay here or maybe you walk your hands to the right side of your space, trying to reach for your right heel. Take one more inhale. One deep exhale. Breathe in to bring yourself back to center. Breathe out to lean all the way forward and slowly start sinking your hips to the ground. Bend your right knee. Flex your right toes. Keep your right knee as high as your hips. Your hands are pushing the floor away. Untuck the left toes. This is a half cobra pose, half frog pose. Take a deep breath in. Deep breath out. One more full inhale. Exhale to slowly bring your forearms on the ground. Keeping in this pose, reassess the position, making sure your left right knee is staying still right next to your hip. You're making your leg bent in a 90 degree angle. Take one more round of breath. Let it out. Good. With the next inhale, slowly start coming into your belly. Bring your left arm to the left side of the mat. Right hand underneath your right shoulder. Spend your right foot all the way to the left side for a shoulder extension. Your right knee is pointing to the ceiling. Take an inhale. Take an exhale. Good. Inhale. Bring yourself back to center. Breathe out. Hands underneath your shoulders. Inhale. Tuck your toes. Exhale. Push your body up and come back into that tabletop position. Just to rinse it off, take an inhale. Belly down. Shoulders up. Exhale. Push the floor away. Good. Inhale. Come into stillness. Exhale. Left foot to the left side. Left heel as high as your right knee. Left toes looking at the front of your mat and start rocking back and forward. Remember you can tuck the back toes to give you some more stability here. If you did on the other side, as you spin back, flex your left toes. Send them to the ceiling. Inhale. Back forward. Exhale. Sit on your heel. Last one. Sit back and forward and sit back. You can keep your toes tucked or untuck your toes. Sit on your heel. You can stay here or walk your hands to the left side of your space. Take a deep inhale. Deep exhale. Good. Breathe in to bring yourself back to center. Breathe out. Start dropping your hips forward and down. Bend your left knee. Left foot is flexed. Left knee as high as your hips. And take a second here. Engage in your glutes. See if you can keep pushing the floor away and lifting your heart a tiny bit more. Take a deep breath in. Breathe out. Slowly coming down on the ground. Sphinx pose. Two more rounds of breath here. Let it go. Last inhale. Exhale. Coming down onto your chest. Right arm opens to the right side. Left hand underneath your left shoulder. Left foot goes outside of your right leg. Forearm and the shoulder opening here. Keeping your left knee towards the ceiling. Deep breath in. Deep breath out. Good. As you inhale bring yourself back to center. Breathe out. Tuck your toes. Inhale. Push the floor away. Exhale. Coming to your child's pose. One round of breath here. And let it go. As you inhale slowly start coming up. Tuck your toes. Breathe out to lift your legs off the ground. Send your hips up and back. Downward facing dog. Wiggle your tailbone here on your down dog. You can bend one knee than the other. Do whatever feels good for you here. Try and keep the navel up to your spine. Your back straight. Your knees can be bent. Your heels can be off the ground. As you inhale reach the right foot all the way up and back. Exhale. Bring your right knee to your nose. Hold there. Take an inhale. Exhale. Flex your right toes. Place the right ankle on top of your left knee. Then bend your left knee a lot. Forfeet your forearm dog. Good. Deep breath in. Deep breath out. Two more rounds of breath there. Let it go. Keep your right toes very flexed. Good. As you inhale start leaning forward. Exhale. Send the right foot outside of your right hand. Reach for your blocks for this one. Blocks can be on the middle or higher setting right underneath your hands as shoulder width apart. Lift the back knee off the ground for the first time and rock a little bit back and forward. Back and forward. Your toes and fingertips want to stay in the same line. Your right knee is close to your right arm or right shoulder. As you inhale imagine cow pose. Send your hips a little lower. Shoulders back. Ears up. Exhale. Modified pyramid pose. Lengthen both legs. Back heel will stay off the ground and maybe you flex your right toes and lift them with you. Nice. A few more like that. Breathe in. Come low. Breathe out. Push away. Inhale. Lower. Exhale. Lengthen. Breathe in. Low. Breathe out. Open. Last one. Low. Exhale. Open. Good. Inhale. Come low. Exhale. Release the back knee on the ground. Second inhale. Flex your right toes. Exhale. Open your right knee to the right side of your space. You can stay here or maybe you come onto your forearms on the mat or on your blocks. You can stay here or maybe you bend your left knee and reach for your left toes with your right hand. Your right foot is very flexed to protect your knee. Take a round of breath here. Let it out. Deep breath in. Let go. Last inhale. Good. With the next exhale, slowly start releasing that foot. Come back onto your right onto both of your hands. Inhale to lengthen the front leg. Keep your right toes very flexed. Full inhale here. Deep breath out. Good. Last breath in. As you breathe out, re-bend your right knee. Take an inhale. Tuck the back toes. As you exhale, start moving your blocks out of the way. Full inhale. Press the far waist and the right leg all the way up and back. Exhale. Bend your right knee. Stack your hips on top of each other. Stare. Take an inhale as you relengthen the right leg. Breathe out. Lean all the way forward. Right foot down. Hold your height plank. Take an inhale. Exhale. Bend your elbows. Chaturanga. Breathe in. Up dog. Open heart. Breathe out. Down dog. Send your hips up and back. Good. We're gonna do this on the other side. Take an inhale. Send the left leg high. Exhale. Bring your left knee to your nose. Hold here. Flex your left toes. Left ankle on top of your right knee. Press back. Your left hip is opening. Your left toes are flexed. Keep trying to send your belly towards your thigh. Good. As you inhale, start coming out of this pose. Exhale. Left foot outside of your left hand. Reach for your blocks once more. Taking a lizard pose. Hands are inside of your left foot. Your left foot is towards the edge of your mat. And rock a little bit back and forward. Up and down. Your choice. Good. Slowly start releasing the back knee on the ground. Take an inhale to start maybe bringing your forearms on the mat. Flex your left toes. Press your left knee away from you. Sinking your hips a tiny bit lower. You can stay here or reach for your right foot with your left hand. Deep breath in. Deep breath out. Two more rounds of breath here. Let it go. Last inhale. Exhale to release your foot. Hands are staying back on your blocks. Tuck the back toes. Lift the back knee off the ground. Take an inhale to bring your hips lower. Shoulders back. Exhale. Modified pyramid pose. Maybe you flex your left toes and bring them with you. Two more like that. Inhale. Lower. Exhale. Push back. Breathe in low. Exhale. Open. Inhale down. Exhale up. Good. Last one. Come low. And push away. Good. Slowly bring it back down. Send your blocks out of the way. Take an inhale. Send the left leg all the way up and back. Exhale. Bend your knees. Tuck your hips on top of each other. Breathe in to re-lengthen the right leg. Breathe out. Lean all the way forward. High plank. Bend your elbows. Chaturanga. Inhale up. Exhale. Child's pose. Take two rounds of breath here. If your hands feel tired, you can bring them towards your heels. Palms facing up. Maybe you rock your forehead a little side to side. Or your hip side to side to massage your hip flexors. Take an inhale. Take an exhale. Good. As you breathe in, slowly start coming into a seated pose. Breathe out to start bringing yourself back into your downward facing dog. Inhale to bend your knees. Look forward. Exhale. Walk to the front of your space. Forward fold. Inhale. Halfway left. Exhale. Forward fold. Breathe in. Come high mountain pose. Exhale. Hands onto your heart center. Good. Again. Inhale. Reach up. Exhale. Hands forward and down. Forward fold. Breathe in. Halfway left. Exhale. Forward fold. Inhale. Come all the way up. Exhale. Hands to your heart. Again. Inhale. Reach up. Exhale. Forward fold. Breathe in. Halfway left. Exhale. Forward fold. Inhale. Come all the way up. Mountain pose. Exhale. Hands onto your heart center. Open your feet a little bit wider than your hips. As you inhale, reach your arms high. Exhale. Bring your hands into prayer. Bend your knees. Come all the way down for malasana yogi squat. Your elbows are pressing against your inner thighs or your knees and you're trying to send the sternum, the middle part of your chest, to the front of your space. It's normal that we arch our spine here. Can you actively try and lengthen up? Shoulders going down and back. Heart going forward and up. Take a deep inhale. Deep exhale. Good. Once more. Breathe in here. As you breathe out, slowly bring your hands behind you and start finding yourself in a comfortable seated pose with your legs forward. Keep your feet as wide as your mat and start rocking your knees a little bit side to side. Take two more rounds of breath and slowly send your right knees to the right side of your space. As you breathe in, reach your left arm high. Exhale. Left hand outside of your right knee. Inhale to pull and twist. Exhale to walk your hands to the back of your space. Forearms on the ground. Maybe your chin to your chest and relax. Take a deep inhale. Deep breath out. Good. As you breathe in, slowly bring yourself back up. Breathe out. Send it to the other side. Inhale. Bring your right arm high. Exhale. Right hand outside of your left knee. Breathe in. Pull and twist. Breathe out. Come down onto your forearms. Chin to chest. Deep breath in. Let it go. Last inhale. And let it out. Inhale brings you back up into center. This time as you exhale, keep your legs as they are. Bring the right ankle outside of your left knee. Maybe you bring yourself back into center a tiny bit more. So your right knee is lifted. Your right foot is outside of your left eye. Take an inhale. Reach the right arm high. Breathe out. I mean left arm high and twist towards the right side of your space. Take an inhale here as you're trying to lengthen the spine a little bit more. Good. Breathe out. Release this twist. Send your left foot a little bit more to the front of your space and bring your right knee on top of it. This is double pigeon pose. Might feel too intense. You can always grab a block and place it underneath your legs. Maybe even two blocks. You're trying to make a triangle shape in between your legs. Take an inhale to reach your arms high. Breathe out. Maybe you just bring your hands here. Maybe you walk your hands a little bit forward. Maybe you can forward fold towards the front of your space onto your blocks. Or maybe all the way down to the ground. Trying to keep your feet very flexed here. Two more rounds of breath. Slowly start bringing yourself up. Breathe out to bring your right foot all the way up towards your left hip. Inhale. Lengthen your left foot to the front of your space. Flex your left toes. You can stay here. If this feels too intense you can keep your right foot on figure four. If this feels good and you like a tiny bit more see if you can wrap around with your right hand behind your back and grabbing onto your right toes around yourself. Left toes are flexed. Reaching straight up. Take an inhale. Reach your left arm high. Exhale. Forward fold towards your left toes. See if you can pull the foot a little closer. Look forward. Take an inhale. Take an exhale. Good. Once more. Breathe in. Breathe out. Good. As you breathe in slowly start coming up. Exhale. Release your bind. Option one will be bringing your foot on the ground. Lift it onto your right knee for stargazer's pose. Option two will be keeping your feet your forelegs. This will give you a deeper stretch and lift onto your right knee pressing your hips forward for a half lotus stargazer's pose. Take a deep inhale. Good. Exhale. Bring it down on the ground. Release your foot. Bring both feet back into the edges of your mat and then send both knees to the right side. Same thing. This time your left foot will be on top and across the right thigh. Maybe you bring yourself into center. Try and find a stable stance there. Take an inhale. Reach your right arm high. Exhale. Twist to the left side of your space. Deep breath in. Deep breath out. Once more. Full inhale. Good. As you let go slowly come into center. Find your double pigeon pose. Flexing both feet. You want to stack one heel on top of your knee and then the other knee on top of your heel. You can stay here pressing yourself forward. Bringing your hands on your thighs or maybe leaning a little bit forward. We'll take three rounds of breath wherever you are. This is a deep stretch. Remember you can always place a block or a pillow or anything in between your legs to make it a little bit more accessible. Try and keep your toes very flexed there. Two more rounds of breath. One more inhale. One deep exhale. As you breathe in slowly start coming up. Breathe out to lengthen your right foot forward. Pull your left foot onto your right hip crease for half lotus pose. Take an inhale. Reach your left arm high. Exhale. Left hand behind your back. Grabbing onto your foot if you did on the other side. Take an inhale. Reach your right arm up. Exhale. Forward fold towards your right foot. Three rounds of breath here. Your right toes are flexed. Your trishti point of focus as your nose is trying to go towards your toes. Good. Take one more inhale there. As you breathe out release your foot. Come out of this pose. Left hand to the left side of your space. Stargazer pose. Whichever option you did on the other side go ahead and take that. Leaning onto the left side your left knee will be on the ground regardless of the option you're taking. See if you can keep rotating your torso to the sky. Two rounds of breath there. Deep inhale. Deep exhale. Last breathing. Breathe out to slowly bring yourself down on the ground. Bring your feet back as wide as your mat. And this time start walking your feet close, close, close. Soles of your feet are going to touch. Knees are opening wide. Use your hands to bring yourself all the way to the front of your space. Grab onto your feet and pull them even closer to you. Trying to find a strong straight stance here. And then slowly maybe you stay here or walk your hands forward, forward, forward. Maybe you lay all the way down on the ground. Taking two rounds of breath here. Allow for your feet to open like if they were a book. So the soles of your feet are pointing up to the ceiling, to your heart. Two more rounds of breath there. Good. Last breathing. As you breathe out, slowly start coming out of this pose. Take an inhale to grab your feet. Lift your heels a tiny bit. Slide your hands underneath your feet. You're gonna try and balance on your sit bones left in your legs. Maybe you stay here. Maybe you can bring the forearm all the way into your, in between your legs and then the other one. See if you can bring your feet a little bit closer to you. Your spine is gonna arch but you're trying to actively send the shoulders back towards the forward. Take an inhale there. And now we're gonna rock back as you exhale. Roll it back and up. Taking three rocks here. Two more. Last one and stay all the way down on the ground. Grab onto your toes, your heels, your ankles. Open them up for happy baby. And rock a little bit side to side here. You're trying to keep your sit bones on the ground. Take a deep inhale. Deep exhale. Last breathing. As you breathe out, see if you can lengthen both legs one at a time for a deeper sensation. Deep breathing. Good. Breathe out to slowly bring your legs to your heart. Bend both knees. Release the right foot down on the ground. Grab the outside of your left leg. Send the left knee to the right side of your space. Open your left arm to the back. Looking towards your left fingertips. Right hand is pressing the left knee down. Take an inhale. Deep exhale. Last breathing. Good. Slowly come out. Inhale. Bring yourself to center. Exhale. Change sides. Send the right foot down on the ground. Take an inhale. Pull the right leg close to you. Breathe out. Guide the right leg to the left side of your space. Right hand going towards the opposite direction. Deep breath in. Deep breath out. We start coming out of this pose. Lengthen both legs. Relax your hands right next to your body. Do any other micro adjustments you might need. And if you're ready to let go and surrender, start noticing the sensations of your body. We open the hips a tiny bit here. There's a lot of tension storing in the hips. So try to enjoy this expansion, this release that you have created for yourself. Enjoy your Shavasana. Last resting pose. Thank you so much for practicing with me. 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