Deep Hip Stretch Yoga - 20 Minutes to Unlock Tight Hips

Hi my name is Amanda and today we're going to be doing a 20 minute yoga stretch that targets the hips. We won't be needing any props today so let's get started. If you're not in a place where you can do this video with me right now please save to your watch later and join whenever you can. All right let's get started in butterfly. So first you're going to bring your feet together and open them up like the pages of a book. This pulls the knees down and you're going to be energetically pulling the knees down with your strength. Simultaneously you want to tighten the core and extend the spine nice and straight and tall like there's an invisible string pulling the top of your head up to the sky. So pull those heels in energetically pull the knees down and if you need some assistance you can use your elbows to gently press them away down towards the mat. Otherwise we're going to be holding here just a few deep breaths long spine tight core deep belly breaths. In our society we spend so much time standing sitting all in the same positions all the time. We tend to neglect our hips which is just a sin because hips are where we store so much of our tension memories trauma and they need to be activated and released. Take a couple more deep breaths pull the knees down feel that nice deep stretch. Take one more deep breath in and out and then extend the right leg long. Bring that left heel in a little bit more and flex those right toes towards your face. Inhale reach the arms up gaze follows lower the right hand to the left knee to gently press it away as you reach the left arm over to those right toes. Keep flexing those right toes and turning your heart up and open towards the ceiling. It's that gentle push pull that really extends and strengthens the spine. Breathe deep keep that core tight and keep flexing those toes towards your face. This is what activates the thigh muscles and really allows for that deep stretch. One more deep breath in and out through the nose and then inhale lift the arms reach up turn your torso to face that extended leg and fold over. Reach wherever you can if it's at your knee calf foot no need to strain just stretch. Remember to keep that core tight and locked this protects the low spine. Take one more deep breath in and out through the nose and then inhale up arms lift gently lower that left hand right behind your hips and press the hips forward turning that the front heel the front toes down look back towards the fingertips and lower the seat bring the right foot in and extend the left leg pull that heel in as much as is comfortable and remember to flex those left toes inhale reach the arms up lower the left hand to press the right hip and right knee away and lean over side bending over that extended leg. Remember to open the heart up towards the ceiling and flex those left toes activating that knee that thigh keeping all of the muscles safe and tight. Keep pressing that right knee away on every inhale you reach in every exhale you sink deeper and deeper into the pose. Take one more deep inhale through the nose exhale it out and then inhale lift back up through center turn the torso to face that extended leg and gently fold over. Remember to flex those toes breathe deep core tight nice deep breaths allowing the hips to open more and more with every breath take one one more deep inhale and exhale through the nose and then inhale back up through center lower that right hand down behind you and press the hips forward reach back gaze back towards the fingertips nice deep breaths here and then lower back down to your seat let's take it to our backs lower all the way down onto your back you can keep the left knee bent or extend it long inhale lift the right leg high flexing into those lifted toes flexing them down towards your face feel that extension flexing in both feet noticing the difference start to rotate that hip out turning that knee towards the right feeling how difficult it is feeling that strain and allowing it to bring something new holding here flexing both feet and then inhale lift the left leg to meet it figure four place that ankle on top of that thigh and bring your right arm through the hole left arm around grab behind that thigh and pull it forward while energetically pressing that right knee away from you you can even take your elbow and physically press it or you can just use the strength of your hips to energetically press it away flexing both feet here activating the full legs take a few deep breaths in and out the nose take one more deep inhale through the nose big exhale through the nose and then extend both legs long shake it out give it a nice little shake let it feel sweet and then lower that right leg again you can keep it bent if it's not comfortable extended and flex into those toes all 10 toes nice strong flex begin to gently turn that knee out using the strength of the hip turn it out keeping it up keeping all 10 toes flexed remembering that nice tight core and feel that strain invite that little shake in let it feel hard it is and then lift the right leg to meet it place that ankle on top of the thigh for figure four keeping that strong flex in both feet reach through and around nice tight clasp energetically pressing that left knee away nice deep breaths here sending all of your breaths down to your hips letting it feel strong and sweet take one more deep breath here in and out the nose and then extend both legs long shake it out let it feel sweet take your knees in rock it around see if you can rock all the way up to a squat in yogi squat we we move our hips we move our feet as far away as we need to keep them planted on the mat bringing our hands to heart center using our elbows to press the knees away and lower the seat down nice and tight core nice and straight spine yogi squat is one of the best poses for mobility and for aiding in digestion bloating it's a magical pose if you do one squat a day for the rest of your life you'll never have hip problems take it from me i would know tighten your core straighten your spine press into those knees deep breaths now might be a nice time to close your eyes bow your head set an intention for the day or just clear your mind take one more deep breath in and out through the nose and then meet me in tabletop take a few cat cows to neutralize that spine inhale lower the belly lift the heart and gaze exhale curl and round in take a couple more at your own pace breathing deeply slowing that heart rate do a couple more cat cows at your own breath and then on the next inhale lift the right knee high point those toes toward the ceiling and then curl it on the exhale bring it into the chest nice and tight send it back up and then turn the knee out kick extend it long and then bend back into that knee and lift it back up nice big circles here moving at your own pace breathing deeply working on that mobility bringing all the blood flow getting the juices going all in those hips reverse the direction of your circle feels a little more awkward this way that's how it always goes and then next time it's extended out long lower the foot all four corners of the foot into the mat lift your hips reach up gate pose on the next inhale lower that right arm lift the left side bend over that extended leg opening that heart to the ceiling reaching over on the next inhale reach up sink the hips back lower down forehead to the mat keep pressing all four corners of that right foot into the mat nice deep breaths here take one more deep inhale and exhale through the nose and then on the next inhale lift the hips reach back up gate pose and then lower the hands come back to neutral table take a few cat cows here releasing that spine on the next inhale you're going to lift that left knee high pointing the toes toward the ceiling bring it in on the exhale nice and tight squeeze again lift it up squeeze it in lift it back and turn it out extend the leg in a kick back down and around big circles here really moving through that joint allowing it to loosen up giving it a little bit more range of motion with every kick change the direction couple circles in this direction here and then the next time your leg is extended out to the side lower it down plant that whole foot lift up into gate pose inhale lower that left arm down reach the right over side bend over that extended leg pressing that whole left foot into the mat opening the heart to the ceiling breathing deep take one more deep inhale deep exhale through the nose and then on the next inhale reach up sink the hips back lower down keep pressing that whole left foot into the mat all four corners lower the forehead and breathe deep take one more big inhale and exhale through the nose and then lift forward and up reach the arms high and lower back down neutral table you can swing the hips side to side allowing them to neutral out or take some circles with the hips and the head open the knees a little wider than the hands and the feet a little wider than the knees and press the hips back coming into frog pose just a couple deep breaths here no strain just stretching you can bounce a little bit or stay static just allow it to feel good and nice and opening take one more deep inhale and exhale through the nose and then bring the feet together come on down to your back pull the knees into your chest and then grab for the feet with your hands open it wide for happy baby pose flex those feet and simultaneously pull the tailbone down towards the mat breathe deep maybe rocking side to side like the happy baby you are it's yoga but we don't have to take it or ourselves too seriously we want it to feel sweet and unique to ourselves and where our bodies are at every day when you're ready you can pull the knees back into the chest lower the limbs down and lay here in shavasana for as long as you like you've done all the work thank you so much for practicing with me today if you like the outfit i wore in the video please check the shelf below so you can purchase one for yourself and don't forget to check out the next video in my series bye welcome to yoga plus courses available from pupil to yogi sort by yoga 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