WEBVTT 00:00:00.190 --> 00:00:02.920 - Hello my sweet friend and welcome to Yoga With Adriene. 00:00:02.920 --> 00:00:05.680 Today we have a morning hip release. 00:00:05.680 --> 00:00:09.113 So hop into something comfy and let's get started. 00:00:09.113 --> 00:00:14.418 (upbeat music) 00:00:21.510 --> 00:00:24.840 Alright, let's start in a seat. 00:00:24.840 --> 00:00:28.160 Come on down to the ground. 00:00:28.160 --> 00:00:29.600 Cross the ankles. 00:00:29.600 --> 00:00:33.760 You can sit up on your blanket if you brought one. 00:00:33.760 --> 00:00:36.040 Just allow the hands to rest gently in your lap. 00:00:36.040 --> 00:00:38.160 We're gonna take three deep breaths here. 00:00:38.160 --> 00:00:41.320 You can close your eyes. 00:00:41.320 --> 00:00:43.160 And as soon as you're ready, 00:00:43.160 --> 00:00:45.974 take a deep breath in through the nose. 00:00:47.520 --> 00:00:51.934 And as you exhale, just relax your shoulders. 00:00:53.520 --> 00:00:57.496 And again, deep inhale in through the nose. 00:00:58.920 --> 00:01:02.630 And exhale, relax the shoulders. 00:01:03.600 --> 00:01:06.882 And one more time, deep breath in. 00:01:07.880 --> 00:01:10.960 Exhale, shoulders drop away from the ears 00:01:10.960 --> 00:01:14.105 and maybe the jaw softens. 00:01:15.240 --> 00:01:16.160 Nice. 00:01:16.160 --> 00:01:19.920 Now keep a consciousness going with your breath. 00:01:19.920 --> 00:01:22.840 Find what feels good, trying to deepen the breath 00:01:22.840 --> 00:01:26.680 throughout the duration of our practice here together. 00:01:26.680 --> 00:01:28.440 We're gonna come to all fours. 00:01:28.440 --> 00:01:29.920 Hi, sweet Benji. 00:01:30.960 --> 00:01:35.292 So slowly move to a Tabletop Position. 00:01:36.280 --> 00:01:37.400 Sorry, buddy. 00:01:37.400 --> 00:01:39.400 And you can use your blanket here. 00:01:39.400 --> 00:01:42.040 Go ahead, go ahead. 00:01:42.040 --> 00:01:44.080 You can use your blanket here to pad the knees. 00:01:44.080 --> 00:01:46.120 Oh, okay. (chuckles) 00:01:46.120 --> 00:01:49.000 It's like a comedy of errors over here. 00:01:49.000 --> 00:01:51.560 Commedia, okay. 00:01:51.560 --> 00:01:55.880 Commedia dell'arte, Benji Edition. 00:01:55.880 --> 00:01:57.510 You're like, "What, lady?" 00:01:57.510 --> 00:02:00.080 Okay, Cat-Cow, drop the belly, 00:02:00.080 --> 00:02:02.955 open the chest, look forward. 00:02:04.000 --> 00:02:07.880 Exhale, round through the spine, chin to chest. 00:02:07.880 --> 00:02:09.400 Just a couple of these. 00:02:09.400 --> 00:02:12.528 Inhale, drop the belly, open. 00:02:13.660 --> 00:02:17.067 Exhale, round through. 00:02:19.160 --> 00:02:21.760 Nice, from here we'll come back to center. 00:02:21.760 --> 00:02:23.480 You're gonna press into the palms, 00:02:23.480 --> 00:02:25.800 press into the left foot and lift your right knee. 00:02:25.800 --> 00:02:30.150 We're gonna do some stirring with the right knee. 00:02:30.150 --> 00:02:33.600 And you'll feel your low abs turn on a little bit here. 00:02:33.600 --> 00:02:34.880 Same with the glute, 00:02:34.880 --> 00:02:40.369 but focus on drawing a circle with your knee. 00:02:41.880 --> 00:02:46.000 And then draw your attention up to that hip socket. 00:02:46.000 --> 00:02:48.760 And think about what's going on there 00:02:48.760 --> 00:02:53.200 as you keep this movement nice and slow. 00:02:53.200 --> 00:02:55.800 And then reverse it. 00:02:55.800 --> 00:02:58.240 Again, start by just stirring with the knee and then draw 00:02:58.240 --> 00:03:01.560 your awareness up to the hip socket eventually. 00:03:01.560 --> 00:03:05.573 Focusing on the quality of movement here. 00:03:07.800 --> 00:03:09.280 Nice, then from here you're gonna 00:03:09.280 --> 00:03:13.840 take that right knee all the way up like we do for Pigeon, 00:03:13.840 --> 00:03:15.660 but you're gonna turn, 00:03:15.660 --> 00:03:16.880 can peek at me if you need to, 00:03:16.880 --> 00:03:18.560 to the left side of your mat to 00:03:18.560 --> 00:03:22.340 sit here with the right heel 00:03:24.494 --> 00:03:27.200 in front of the left. (chuckles) 00:03:27.200 --> 00:03:28.480 Then we're gonna take the fingertips 00:03:28.480 --> 00:03:30.000 and we're just gonna spider fingers, 00:03:30.000 --> 00:03:34.080 crawl all the way out into a Forward Fold here. 00:03:34.080 --> 00:03:38.610 Breathing love, awareness 00:03:38.610 --> 00:03:40.280 into that right hip. 00:03:40.280 --> 00:03:42.361 Stretch it out. 00:03:49.600 --> 00:03:53.040 Breathe, feel free to find some soft, easy movement here 00:03:53.040 --> 00:03:57.560 whether that's walking the arms to the right and then the 00:03:57.560 --> 00:04:02.564 left or maybe swaying a little from side to side. 00:04:13.080 --> 00:04:16.480 And then slowly begin to rise up. 00:04:16.480 --> 00:04:17.800 Now listen carefully. 00:04:17.800 --> 00:04:21.230 You're gonna take your right foot to the ground and 00:04:21.230 --> 00:04:23.880 you're gonna turn towards the back edge of your mat now. 00:04:23.880 --> 00:04:28.672 So you're on all fours at the back. 00:04:29.840 --> 00:04:32.840 Take a second to shift the hips 00:04:32.840 --> 00:04:34.800 a little side to side and then when you're ready, 00:04:34.800 --> 00:04:36.080 ground through your foundation 00:04:36.080 --> 00:04:39.560 and we're gonna stir on the left side now. 00:04:39.560 --> 00:04:43.874 So left knee comes up and we start to draw circles. 00:04:45.360 --> 00:04:50.800 And again, really focusing on that hip socket sensation. 00:04:50.800 --> 00:04:52.120 Careful not to collapse into 00:04:52.120 --> 00:04:55.720 your wrists but lift the chest up. 00:04:55.720 --> 00:04:59.280 And whenever you're ready, you're reversing it. 00:04:59.280 --> 00:05:03.218 Keeping it nice and slow. 00:05:05.040 --> 00:05:08.488 Remembering to breathe. 00:05:13.880 --> 00:05:15.560 And then slowly release that. 00:05:15.560 --> 00:05:16.880 You'll bring it up and in like 00:05:16.880 --> 00:05:18.880 you're going to Pigeon and then you'll turn to the left 00:05:18.880 --> 00:05:22.320 side of your mat but I'm gonna turn to the right here. 00:05:22.320 --> 00:05:23.680 Or you can really go to any side. 00:05:23.680 --> 00:05:25.520 Just make sure that left foot 00:05:25.520 --> 00:05:29.040 is in front of the right and then when you're ready, 00:05:29.040 --> 00:05:31.850 crawl the fingertips out in front 00:05:31.850 --> 00:05:35.155 and we'll find this Forward Fold here 00:05:35.155 --> 00:05:37.880 in Siddhasana. 00:05:37.880 --> 00:05:39.400 One foot in front of the other, 00:05:39.400 --> 00:05:42.320 opening up through the hips, feeling that stretch, 00:05:42.320 --> 00:05:45.150 that lengthening through 00:05:45.150 --> 00:05:48.760 the lower back as well. 00:05:48.760 --> 00:05:52.576 And soften the jaw, find your breath again. 00:05:54.710 --> 00:05:56.880 Maybe you find some movement here, 00:05:56.880 --> 00:06:00.070 walking the hands to one side 00:06:00.070 --> 00:06:02.720 and then the other. 00:06:02.720 --> 00:06:07.838 Maybe swaying a little side to side. 00:06:20.200 --> 00:06:22.040 Take one more cycle of breath here. 00:06:22.040 --> 00:06:24.040 Really think about reaching your sits bones 00:06:24.040 --> 00:06:27.233 down towards the mat. 00:06:35.370 --> 00:06:38.240 And then slowly roll it up. 00:06:38.240 --> 00:06:40.080 We're gonna extend both legs 00:06:40.080 --> 00:06:44.200 out towards the front edge of our mat now. 00:06:44.200 --> 00:06:47.400 Inhale, reach this fingertips all the way up and exhale, 00:06:47.400 --> 00:06:50.080 drape the belly over the tops of the thighs. 00:06:50.080 --> 00:06:53.880 Come into a seated Forward Fold, Paschimottanasan. 00:06:53.880 --> 00:06:56.640 You can keep the knees nice and bent here 'cause we're wanting 00:06:56.640 --> 00:06:59.824 a nice deep stretch in the low back. 00:07:04.440 --> 00:07:06.080 Relax the weight of your head, 00:07:06.080 --> 00:07:09.440 relax your shoulders, close your eyes, 00:07:09.440 --> 00:07:12.556 listen to the sound of your breath. 00:07:19.440 --> 00:07:22.510 And then slowly release that, roll it up. 00:07:22.510 --> 00:07:24.360 Okay. 00:07:24.360 --> 00:07:27.280 90-90 or a 90-90 variation. 00:07:27.280 --> 00:07:31.080 You're gonna take your right knee, bend it. 00:07:31.080 --> 00:07:34.680 You're gonna take your left heel behind you, bend it. 00:07:34.680 --> 00:07:36.120 If you want, you can use your blanket 00:07:36.120 --> 00:07:38.600 to prop this front knee up, 00:07:38.600 --> 00:07:44.100 coming into two 90 degree angles in the hips. 00:07:44.100 --> 00:07:46.340 Or try. 00:07:46.340 --> 00:07:49.720 Alright, breathing deep. 00:07:49.720 --> 00:07:50.960 For this session, 00:07:50.960 --> 00:07:53.590 focus on sitting up nice and tall and think about 00:07:53.590 --> 00:07:56.120 an internal rotation in your left hip. 00:07:56.120 --> 00:07:59.930 You can maybe even bring your left hand to your left hip there 00:08:01.359 --> 00:08:03.240 to guide it. 00:08:03.240 --> 00:08:05.240 Then inhale in, exhale. 00:08:05.240 --> 00:08:07.960 Keep the feet where they are. You're gonna roll through center 00:08:07.960 --> 00:08:09.520 and just take it to the other side. 00:08:09.520 --> 00:08:11.560 So now you're facing the back edge of your mat. 00:08:11.560 --> 00:08:14.360 Right hand can come to the right hip. 00:08:14.360 --> 00:08:16.040 Think about lifting up through 00:08:16.040 --> 00:08:19.294 the front body and grounding through the back body. 00:08:20.424 --> 00:08:23.160 Wooo. And then we'll go one more round each side. 00:08:23.160 --> 00:08:25.845 So coming through. 00:08:27.160 --> 00:08:28.840 Again, grounding through the back body. 00:08:28.840 --> 00:08:32.778 So shoulder blades draw down, heart lifts. 00:08:34.560 --> 00:08:37.450 Breathe and then take it through center 00:08:38.756 --> 00:08:41.885 and towards the back edge of your mat. 00:08:47.800 --> 00:08:48.800 Nice. 00:08:48.800 --> 00:08:50.760 Now come back through center. 00:08:50.760 --> 00:08:52.720 Send your legs out in front of 00:08:52.720 --> 00:08:54.200 you towards the front edge of the mat, 00:08:54.200 --> 00:08:55.800 just like we did before. 00:08:55.800 --> 00:08:57.640 And we're gonna slowly roll down, 00:08:57.640 --> 00:09:01.068 nice and easy, all the way to our backs. 00:09:02.160 --> 00:09:05.800 Center your hips on your mat. 00:09:05.800 --> 00:09:06.640 And when you're ready, 00:09:06.640 --> 00:09:08.960 we're gonna bend one knee all the way up to the chest, 00:09:08.960 --> 00:09:10.912 then the other. 00:09:11.920 --> 00:09:15.032 Rock a little side to side. 00:09:16.680 --> 00:09:18.640 And headed into a Figure Four. 00:09:18.640 --> 00:09:20.960 So you'll drop the left foot down, 00:09:20.960 --> 00:09:23.040 cross the right ankle over. 00:09:23.040 --> 00:09:24.960 When you're ready, 00:09:24.960 --> 00:09:29.360 right hand presses firmly into the right inner thigh. 00:09:30.320 --> 00:09:34.600 And you might stay here or you might lift it up. 00:09:34.600 --> 00:09:39.200 Legs hug in towards the chest, the arms kind of support that. 00:09:39.200 --> 00:09:40.400 And we're gonna breathe here 00:09:40.400 --> 00:09:43.384 for a bit so you can close your eyes. 00:09:44.960 --> 00:09:46.560 Soften the skin of the forehead. 00:09:46.560 --> 00:09:51.585 Relax any tension in the neck, the shoulders. 00:10:15.160 --> 00:10:17.000 Great, take one more breath here. 00:10:17.000 --> 00:10:18.680 Inhale. 00:10:18.680 --> 00:10:20.400 As you exhale, listen carefully, 00:10:20.400 --> 00:10:24.720 you're gonna just slide your right ankle all the way down 00:10:24.720 --> 00:10:28.120 your right shin so the ankles are crossed. 00:10:28.120 --> 00:10:29.480 Then you're gonna reach and 00:10:29.480 --> 00:10:34.720 grab your big toes or the outer edges of your feet here. 00:10:34.720 --> 00:10:36.520 And then bend your elbows left to right 00:10:36.520 --> 00:10:39.000 and start to rock gently side to side. 00:10:39.000 --> 00:10:40.120 If that feels good, 00:10:40.120 --> 00:10:41.520 if that feels safe in your body, 00:10:41.520 --> 00:10:43.840 you can even take it in a 00:10:43.840 --> 00:10:48.102 little circular motion on the low back, the sacrum. 00:10:51.400 --> 00:10:53.760 And then release both feet down. 00:10:53.760 --> 00:10:54.960 We'll take it to the other side. 00:10:54.960 --> 00:10:57.280 Neck is nice and long, shoulders relaxed. 00:10:57.280 --> 00:10:59.440 Cross the left ankle over the right. 00:10:59.440 --> 00:11:03.400 Start here by just pressing firmly with the left palm, 00:11:03.400 --> 00:11:07.427 kind of guiding that external rotation of the left femur. 00:11:11.227 --> 00:11:13.620 And then you can hug the knees into the chest 00:11:13.620 --> 00:11:15.539 whenever you're ready. 00:11:17.200 --> 00:11:21.579 Maybe close your eyes and breathe here. 00:11:23.440 --> 00:11:26.610 One little nuance for this figure four is 00:11:26.610 --> 00:11:29.640 playing around with leveling the hips so 00:11:29.640 --> 00:11:32.820 maybe pulling your right hip down 00:11:35.160 --> 00:11:38.840 a little as you squeeze up. 00:11:38.840 --> 00:11:42.532 Maybe lengthening the tailbone down. 00:11:59.960 --> 00:12:01.520 Then release your grip. 00:12:01.520 --> 00:12:06.080 Slide your left ankle down your shin to meet your right and 00:12:06.080 --> 00:12:09.560 we'll grab the outer edges of the feet or the big toes. 00:12:09.560 --> 00:12:13.320 And once again, pull the elbows left to right. 00:12:13.320 --> 00:12:17.580 Maybe rock a little side to side or draw a circle. 00:12:34.360 --> 00:12:36.080 And release the feet back to the earth. 00:12:36.080 --> 00:12:38.320 We're gonna close by opening up the front of the hips. 00:12:38.320 --> 00:12:43.040 So feet firmly planted on the ground. 00:12:43.040 --> 00:12:45.200 Hands on the earth to support you. 00:12:45.200 --> 00:12:47.240 When you're ready, ground through all four corners 00:12:47.240 --> 00:12:51.040 of the feet and start to peel up starting with the tailbone. 00:12:51.040 --> 00:12:54.920 Slowly, slowly, slowly making your way up the spine. 00:12:54.920 --> 00:12:58.573 Lifting the hip points, shins forward. 00:13:01.600 --> 00:13:05.080 Chest lifts to chin, chin lifts to sky. 00:13:05.080 --> 00:13:07.360 Breathe in. 00:13:07.360 --> 00:13:09.960 Breathe out. 00:13:09.960 --> 00:13:12.014 Breathe in. 00:13:13.240 --> 00:13:15.240 Maybe on your next exhale, 00:13:15.240 --> 00:13:20.066 you take a bind here, opening up through the chest. 00:13:22.600 --> 00:13:26.320 Lift the hip points a little bit higher. 00:13:26.320 --> 00:13:30.200 Inhale, exhale, release everything slowly, 00:13:30.200 --> 00:13:33.480 slowly, slowly to the earth. 00:13:33.480 --> 00:13:35.470 Soles of the feet come together 00:13:35.470 --> 00:13:40.040 for a nice Reclined Cobbler or, 00:13:40.040 --> 00:13:42.080 listen to your body, that could be great, 00:13:42.080 --> 00:13:43.640 or we can go opposite and 00:13:43.640 --> 00:13:46.520 go internal rotation in the hip socket, 00:13:46.520 --> 00:13:49.000 bringing the feet wide and the knees together. 00:13:49.000 --> 00:13:53.433 So choose your own ending. 00:13:54.520 --> 00:13:56.995 Hands come to the belly. 00:13:57.880 --> 00:14:02.280 And we'll close with three deep breaths here. 00:14:02.280 --> 00:14:03.970 Whenever you're ready, 00:14:03.970 --> 00:14:07.214 inhaling deeply through the nose. 00:14:08.440 --> 00:14:11.794 Exhaling out through the nose and mouth. 00:14:24.600 --> 00:14:28.650 And after your third cycle of breathing, 00:14:28.650 --> 00:14:30.040 you can allow your breath to 00:14:30.040 --> 00:14:33.440 just go back to a nice easy natural rhythm. 00:14:33.440 --> 00:14:35.280 Maybe bring the palms together 00:14:35.280 --> 00:14:40.440 and the thumbs up to the third eye to close this practice. 00:14:40.440 --> 00:14:42.520 In every end is a new beginning. 00:14:42.520 --> 00:14:46.600 I hope this is the start of a gorgeous 00:14:47.740 --> 00:14:50.680 next hour of your day. 00:14:50.680 --> 00:14:53.680 Thank you for spending this time with me. 00:14:53.680 --> 00:14:56.040 Take good care. 00:14:56.040 --> 00:14:57.538 Namaste. 00:14:58.189 --> 00:15:02.583 (upbeat music)