Yin Yoga for Hips - Hip Opening Yoga Stretches for Beginners

So your knees and thighs drop over to the right left arm stretches out to the left and I like to use my right hand to help kind of press the legs a little closer to the floor .

So what is it that you need today ?

Maybe choosing one word that captures your intention and float the knees back up with your feet flat to the floor .

You can tuck your chin to your chest and we're gonna lift on up , taking a seat and now bring your hands a little back behind you .

I'm just gonna shift back on my mat here really tapping into the power of our core and into our abdominals .

You can hold onto the back of your thighs and just rock back onto your sit bones here .

Variation of Nava and a boat pose .

Roll your , your shoulders down and away from your ears and point your toes , see if you can lift .

So your right chin is parallel to the floor and then tap it down and switch .

So lifting the left chin and left foot and tapping it down , keep going .

We're gonna do five on each side .

What I want you to focus on here is that you're opening and lifting through your chest , not rounding or slouching forward .

And if this feels relatively easy to you , you can always make it harder by reaching your arms out rather than holding on to the back of your thigh .

Stay lifted .

We'll do one more on each side , squeezing and lifting up .

And once you finish , tear come all the way up , soles of your feet together , knees apart , grab a hold of your big toes with your two pinky fingers .

So you're really holding onto your feet here and you can choose whatever distance is appropriate for you with the legs .

We're gonna do cat and cow from this position .

So as you inhale all open up through your chest and think of in your shoulder blades behind you as you exhale round and contract , bringing your chin to your chest just going in and out of those two poses , inhale and exhale and how open and exhale one more in and exhale , curl it in , come all the way back through to center and now let's go ahead and straighten our right leg in front of us and keep your left foot to the inside of that right thigh as you inhale , stretch your arms up overhead and find some length in your spine .

Try to maintain this length as you exhale and hinge forward from your hips .

So especially in the morning , it's normal not to be going very far in this pose .

So no expectations , just whatever amount of the fold feels good for the back of your leg and through your spine , push into your hand so you can start to walk and lift on up and we'll take a little baby wild thing so you can bring your left hand back behind you and you're gonna swing that right arm up and over as you lift your hips up towards the sky .

And we're trying to press them up as high as they'll go .

Take another big breath here and now bring it all the way back , lift your left knee up and we're gonna cross the left foot over the top of that right thigh coming into a little twist .

And once you finish , tear come all the way up , soles of your feet together , knees apart , grab a hold of your big toes with your two pinky fingers .

So you're really holding onto your feet here and you can choose whatever distance is appropriate for you with the legs .

We're gonna do cat and cow from this position .

A little bend in that left knee is totally fine , relax your shoulders away from your ears .

Keep breathing deeply into your belly and make this a passive forward fold just letting your spine naturally round and folding on in .

You can let your head dangle so your neck is relaxed and push into your hands as you lift back up , then we'll find that baby wild thing on the other side .

So right hand goes back behind you for support and you can swing that left arm up and back , lift your hips up as high as they can go .

So a bit of a back bend , but mainly focusing on stretching through the side of our body and set your hips back down .

We'll prepare for a twist , lift your right knee up and you can cross your right foot over the top of that left thigh lengthen up and you can grab a hold of your right thigh with your left arm .

Right hand goes back behind you rotate , maybe looking over your right shoulder and let's release , facing forward , cross out your ankles .

We'll find our first downward facing dog .

So you want your hands shoulder with distance apart , walk your feet back .

So I want my hands to be a little bit past my shoulders , not directly over the top , feed our hip with distance apart as you tuck your toes under and lift your hips all the way up and back .

So especially in the morning , back of the legs might be feeling really tight .

So bend your knees as much as you want here .

Don't worry about your heels touching the floor , even with a decade of practice , that just might never happen .

A lot of this is just based around your anatomy .

So try not to judge or compare .

You're going to tuck your back toes under , lift your back knee off the floor and spin your back heel .

So it's parallel to the shorter edge of your mat .

Your front heel should be aligned with the middle of your back foot .

Vera in a two , you're a warrior two .

You really need to push in order to lift yourself up here , palms facing down , shoulders over your hips , one more full breath in this pose and just bring your hands to your heart .

And we're going to step to the top of the mat , finding your mountain pose , bring your feet hip with distance apart .

Shine the palms forward .

Really anchor in here .

A little bend in that left knee is totally fine , relax your shoulders away from your ears .

Keep breathing deeply into your belly and make this a passive forward fold just letting your spine naturally round and folding on in .

Find your balance and that inner stillness , we'll take a little flow .

Inhale , arms stretch up over head , fold forward and down .

Exhale .

You can bend your knees here if you'd like halfway , lift , bring your fingertips to your shins spine is parallel to the floor .

Exhale , bend the knees , plant your palms and step your feet back .

Hold in your plank here .

You can do your plank pose with your knees on the floor or lift it up , whichever one you prefer .

We're just gonna take three breaths here .

You got this .

So which everyone you're doing think of shrugging your shoulders away from your ears , pulling the lower belly in and now let's all have our knees to the mat .

Right hand goes back behind you rotate , maybe looking over your right shoulder and let's release , facing forward , cross out your ankles .

We'll find our first downward facing dog .

So you want your hands shoulder with distance apart , walk your feet back .

So I want my hands to be a little bit past my shoulders , not directly over the top , feed our hip with distance apart as you tuck your toes under and lift your hips all the way up and back .

So especially in the morning , back of the legs might be feeling really tight .

So bend your knees as much as you want here .

Don't worry about your heels touching the floor , even with a decade of practice , that just might never happen .

A lot of this is just based around your anatomy .

So try not to judge or compare .

We do this because we want to feel really good and we want to start our days with a little bit of mindful movement and connection .

Let's stretch our right leg up as high as it will go in this three legged dog .

And you're gonna step your foot forward to the top of the mat .

You might need to hold on to your ankle in order to step it through and let your back , knee come down to the floor .

So knees over the top of your foot , push as you lift on up on Jana , your low lunge , careful not to sink into our lower back here .

Tailbone down .

Draw the belly in stretch up long .

May be looking up to challenge your balance a little bit here and let's bring our fingertips down to the floor .

You're going to tuck your back toes under , lift your back knee off the floor and spin your back heel .

So it's parallel to the shorter edge of your mat .

Your front heel should be aligned with the middle of your back foot .

Vera in a two , you're a warrior two .

You really need to push in order to lift yourself up here , palms facing down , shoulders over your hips , one more full breath in this pose and just bring your hands to your heart .

And we're going to step to the top of the mat , finding your mountain pose , bring your feet hip with distance apart .

Shine the palms forward .

Really anchor in here .

Find your balance and that inner stillness , we'll take a little flow .

Inhale , arms stretch up over head , fold forward and down .

Exhale .

You can bend your knees here if you'd like halfway , lift , bring your fingertips to your shins spine is parallel to the floor .

Exhale , bend the knees , plant your palms and step your feet back .

Hold in your plank here .

You can do your plank pose with your knees on the floor or lift it up , whichever one you prefer .

We're just gonna take three breaths here .

You got this .

So which everyone you're doing think of shrugging your shoulders away from your ears , pulling the lower belly in and now let's all have our knees to the mat .

We'll lower down elbows in all the way your cobra pose , point your toes back , push into your hands , lift on up , keep those elbows hugging in exhale , release .

Fine child's pose , belo big toes together , heels apart , forehead down to the earth .

Take three breaths here in the post .

What is your intention for the day ahead ?

Maybe just choosing one word .

Let's find our downward dog again .

Keep bending generously into that front .

Neath .

Hands at your heart .

We're just going to step to the top of the mat into our mountain pose .

Hands by your sides , close your eyes .

Find that internal point of focus .

Mhm .

Connecting to your breath and will take a little sun salutation of inhale .

Arms rise , exhale , fold forward all the way down , halfway lift and hail flat back .

Exhale , step back .

We're going to hold a plank pose for three breaths again .

So choose knees lifted or knees down , lengthen your tailbone towards your heels .

Draw your lower belly in .

Imagine you're hugging a beach ball , squeezing through your upper arms and lower down all the way .

And a cobra pose open and expand through your hearts .

Exhale release .

And rather than pressing back to a child's pose , we're just gonna come to take a seat and I'm gonna turn to face over towards you guys .

So bring your right leg out to the side and left foot in .

So this is very similar to what we did at the beginning .

But when we first did this , we had our hips squared and we were facing directly towards that right leg .

This time , I want you to open up as much as you can .

So it's more of a straddle and we'll just take a side bend first .

So keep your legs as they are , you can slide your right hand down your right leg , reach your left arm up and go all the way over .

And I like to let my head be heavy so the neck can relax here one more breath here in the pose and come all the way up .

Another similar variation of baby wild thing plant that left hand down , swing your right arm up and over , press and lift your hips up .

So this one might feel a little bit different than the first variation just because of the angle of our hips and our legs .

Big breath in here and release your hips down to the floor .

So it's more of a straddle and we'll just take a side bend first .

So keep your legs as they are , you can slide your right hand down your right leg , reach your left arm up and go all the way over .

And I like to let my head be heavy so the neck can relax here one more breath here in the pose and come all the way up .

Another similar variation of baby wild thing plant that left hand down , swing your right arm up and over , press and lift your hips up .

So this one might feel a little bit different than the first variation just because of the angle of our hips and our legs .

Big breath in here and release your hips down to the floor .

I'm sure it's more scared of me than I am of it .

Just some of the joys of practicing outside .

Take another big breath here .

Really ?

Let your head be heavy and we'll come all the way up .

You're gonna bring your right hand back behind you .

Same thing .

Left arm swings up and over , lift your hips up as high as they'll go and bringing your hips back down , head to me .

Pose this time .

Let yourself fold forward and down .

There it is .

Again , I'm keeping my eye on it .

It's keeping its distance So it'll be ok and just get a little heavier in this forward fold coming all the way back up .

And let's find Shabana our final resting pose .

If you'd like to skip this because you're worried , you'll fall asleep .

You can just do a seated meditation instead , we'll end up joining you there .

But otherwise it might feel good just to take a few moments .

You might even want to pull your knees and towards your belly .

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Thank you so very much for joining me in this beginner morning yoga practice and joining me here in my backyard .

I hope you enjoyed this class and that you feel really ready for the day ahead .

If you'd like to stay a little longer , you could do this five minute meditation that you see right here .

And before you go , please do subscribe and leave me a comment .

I would love to know what your intention is today .

Thank you so much and maybe I'll see you again tomorrow morning for more morning yoga .

Let's reawaken , stretch it all out .

Let's all come to a seated meditation pose .

You can roll to one side and lift on up .

There's lots of birds in the trees .

I don't know if you can hear that relax your shoulders away from your ears and bring your hands to your heart .

Choose your one word intention for the day and we'll anchor this together by chanting one time inhale to chant big breath in .

Oh mhm And I must stay .

Thank you so very much for joining me in this beginner morning yoga practice and joining me here in my backyard .

I hope you enjoyed this class and that you feel really ready for the day ahead .

If you'd like to stay a little longer , you could do this five minute meditation that you see right here .

And before you go , please do subscribe and leave me a comment .

I would love to know what your intention is today .

Thank you so much and maybe I'll see you again tomorrow morning for more morning yoga .