5 Minute Yoga | Great Hip Opener — Transcript

Full transcript

1. 0:02[Music]
2. 0:08[Music]
3. 0:13hey y'all nico here welcome back to my
4. 0:16channel and if you're new here thanks
5. 0:17for joining me i'm nico today's video is
6. 0:20another five minute yoga stretch so
7. 0:23let's jump right into it let's roll up
8. 0:25to hands and knees first coming up to
9. 0:28balasana
10. 0:30big toes together knees out wide extend
11. 0:33your arms out in front and start to
12. 0:36float your hips towards your heels
13. 0:39melting your chest down between your
14. 0:41thighs and letting your forehead rest
15. 0:47just taking a couple deep breaths here
16. 0:50in your balasana
17. 0:56[Music]
18. 1:08take an inhale
19. 1:10[Music]
20. 1:11exhale float your body forward to the
21. 1:13table's position we're going to move
22. 1:15into a parvita parshva balasana which is
23. 1:18kind of a variation of child's pose
24. 1:21so keep your arms extended out in front
25. 1:24start to melt your chest down towards
26. 1:26the ground and we're just going to
27. 1:27thread our left hand
28. 1:30underneath
29. 1:31our right
30. 1:32arm
31. 1:34letting the left ear and left shoulder
32. 1:36come down to the ground
33. 1:38if you like you can even extend that arm
34. 1:40down
35. 1:41and
36. 1:42maybe lift your gaze a little bit
37. 1:45bringing your body into more of a twist
38. 2:01inhale
39. 2:04exhale release the left arm out in front
40. 2:07let's do the same thing on the other
41. 2:08side bring the right arm underneath
42. 2:11right ear right shoulder come down
43. 2:14or you can extend that right arm a
44. 2:16little
45. 2:17bit down towards the bottom of your mat
46. 2:20and let your gaze come up to deepen the
47. 2:22stretch a little bit
48. 2:24[Music]
49. 2:32[Music]
50. 2:41inhale
51. 2:43exhale extend that right arm back out in
52. 2:45front as you float your body back up to
53. 2:48a table position
54. 2:50what we're going to do here now is move
55. 2:52into a downward facing twisted stomach
56. 2:56pose so just take your right leg cross
57. 3:01it over the left
58. 3:02and then come down on the right side of
59. 3:06your hip so go ahead and lower that
60. 3:08right hip down we're keeping our left
61. 3:10leg extended back
62. 3:12and we're going to let our hands kind of
63. 3:14stay underneath our shoulders for
64. 3:15support and just bringing our gaze over
65. 3:17to the right side
66. 3:19again left leg is extended back and we
67. 3:21get a nice hip stretch on the outside of
68. 3:23that right hip
69. 3:26[Music]
70. 3:34inhale
71. 3:38exhale
72. 3:41bring your body back up to a table
73. 3:43position however you can get there
74. 3:45safely is fine lifting the torso up and
75. 3:47then coming back up on the knees
76. 3:50and bring the left leg over the right
77. 3:53let that come down on that left hip
78. 3:55extend that right leg back
79. 3:57and
80. 3:58bring your gaze over to the left hands
81. 4:01are underneath the shoulders
82. 4:04[Music]
83. 4:19inhale here
84. 4:22exhale
85. 4:23coming back up to table position again
86. 4:27then we're going to make our way down to
87. 4:29our back
88. 4:31just crossing your legs sitting back
89. 4:34onto your hips or however you get there
90. 4:37is just fine
91. 4:38keep your knees bent here and float your
92. 4:40body back onto its forearms i'm going to
93. 4:44come into a half fish pose or arta
94. 4:47matyasana
95. 4:50so just let the head fall back here
96. 4:53[Music]
97. 5:05inhale
98. 5:06[Music]
99. 5:07exhale lift the head carefully
100. 5:11come all the way down to your back
101. 5:14bring the bottom of the feet together
102. 5:16let the knees fall out wide moving into
103. 5:19super badakanasana our recline bound
104. 5:22angle pose
105. 5:25and feel free to
106. 5:27relax down into a savasana
107. 5:31from your supta vada kanasana
108. 5:40[Music]
109. 5:41one more inhale
110. 5:42[Music]
111. 5:45and exhale
112. 5:48but again remember you can stay here
113. 5:51for a few moments moving into a
114. 5:53shavasana otherwise that completes our
115. 5:56five minute yoga practice great for hip
116. 5:59opening let me know what you think down
117. 6:01in the comments don't forget to like
118. 6:04share and subscribe and thank you for
119. 6:05watching peace and love