Hip-Opening Yoga | 10 Minutes — Transcript

Full transcript

1. 0:20Hey y'all, Nico here. Welcome back to my
2. 0:23channel. And if you're new here, thanks
3. 0:24for joining me. I'm Nico. [music]
4. 0:26Today's video is a 10-minute hip opening
5. 0:29practice. So, let's go ahead and jump
6. 0:31right into it with some breath. So, come
7. 0:34to a comfortable seated position.
8. 0:36Rest your hands on your knees or on your
9. 0:39legs. [music]
10. 0:40Chin parallel to the floor. Close your
11. 0:41eyes or lower your gaze to the floor.
12. 0:45Take a deep inhale through the nose
13. 0:50and exhale out the mouth.
14. 0:58Second deep inhale through the nose
15. 1:03and exhale out the mouth.
16. 1:10One more deep inhale through the nose
17. 1:15and exhale out the mouth.
18. 1:24You can open your eyes from here. Let's
19. 1:27bring the bottoms of the feet together.
20. 1:31Grabbing the ankles or cupping the feet
21. 1:34with the hands.
22. 1:36Take an inhale. Puff up the chest. Arch
23. 1:38the spine. Lift the chin.
24. 1:41Exhale. Start to hinge forward. Melting
25. 1:44down. Round the spine. And then roll
26. 1:47back up.
27. 1:51Good. Let's do it a couple more times.
28. 1:52Inhale. Arch. Puff up the chest.
29. 1:56Lower down.
30. 1:59[music] Exhale. Round back up to a seat.
31. 2:04One more time. Inhale, puff up the
32. 2:05chest.
33. 2:08Exhale, round down
34. 2:11and roll back up to a seat.
35. 2:15Good.
36. 2:18And then for our last round on our bound
37. 2:21angle, we'll stay [music] down in the
38. 2:23bound angle for pose for a couple
39. 2:26breaths. So, let's do it one more time.
40. 2:28Inhale.
41. 2:30Exhale. Round down. This time you can
42. 2:32[music] stay down here for a couple
43. 2:33breaths.
44. 2:36You don't have to be as low as me. Just
45. 2:38come down as far as you can.
46. 2:44Inhale.
47. 2:46Exhale. Roll back up. One more time.
48. 2:49[snorts]
49. 2:50And let's make our way to hands and
50. 2:53knees in a table position.
51. 2:58From here, tuck your toes under.
52. 3:01Lift your hips up and back for down dog.
53. 3:04Pressing your chest towards the thighs.
54. 3:06Press your heels towards the ground. You
55. 3:08can shift your weight [music] from one
56. 3:10foot to the other.
57. 3:15Good.
58. 3:17Let's come back down to the knees and
59. 3:20step the right foot up in between the
60. 3:21hands.
61. 3:23Align the right knee over the ankle
62. 3:26and sweep both arms up for anjenasana
63. 3:29low lunge.
64. 3:31Feel free to sink a bit deeper down into
65. 3:33the hips if you like.
66. 3:37So, we're getting into the front of that
67. 3:38left hip [music] as well. While we're
68. 3:40here,
69. 3:43[sighs]
70. 3:44take an inhale.
71. 3:46Exhale. Bring your hands down on either
72. 3:48side of the front foot. Start to
73. 3:50straighten the front knee. Let the right
74. 3:53toes point up towards [music] the
75. 3:54ceiling for half split. And you can
76. 3:57either stay here in your halfslit or
77. 4:00we're going to come to [music]
78. 4:02this full split modification. So start
79. 4:04to straighten your back leg as well. If
80. 4:07you are able to do full split, you can
81. 4:08go ahead and come into full split.
82. 4:12Otherwise, we're going to bring both
83. 4:14arms, both hands inside of the right
84. 4:18leg. And maybe you can even come down
85. 4:21[music] to your forearms here.
86. 4:25It's kind of a modified split, [snorts]
87. 4:28which I like because it makes me feel
88. 4:29like I'm doing a full split.
89. 4:41Couple more breaths
90. 4:50and let's come [music] back up on the
91. 4:53hands.
92. 4:56We can walk that
93. 4:59left knee back inward [music]
94. 5:02and we'll step the right foot back.
95. 5:06Let's do a couple hip circles here to
96. 5:09the right
97. 5:12and to the left.
98. 5:18Good. [music] Let's tuck the toes under.
99. 5:21Lift the hips up and back again for down
100. 5:23dog.
101. 5:25pedal your feet out or shift your weight
102. 5:27from one foot to other to the other and
103. 5:30you can feel [music]
104. 5:32hopefully you can feel the difference
105. 5:33between the left side and the right
106. 5:35side. Let's do the other side. So we can
107. 5:37drop down to the knees again. [music]
108. 5:40Left foot steps up in between the hands.
109. 5:42Sweep both arms up for low lunge.
110. 5:44Anjanasana.
111. 5:45Left knee is aligned over the ankle.
112. 5:49Feel free to sink down deeper into the
113. 5:51hips.
114. 6:00Good. Inhale. [snorts]
115. 6:02Exhale. Bring your hands down on either
116. 6:04side of the front foot. Start to shift
117. 6:07your weight back for half split. Don't
118. 6:09worry if there's a deep bend in your
119. 6:11knee. Your knee can be as bent as it
120. 6:13needs to be. [music]
121. 6:14And again, you can stay just like this
122. 6:16where you are. Or you can start to
123. 6:19extend that right leg back.
124. 6:25Good.
125. 6:27Bringing both hands inside of the left
126. 6:30leg. You might be up on the hands or you
127. 6:32might be able to come down lower.
128. 6:36[snorts]
129. 6:50Good. Couple more breaths on this side.
130. 6:57Inhale.
131. 6:59Exhale. Come back up on the hands if
132. 7:01you're not already there. Walk that
133. 7:04right knee back in.
134. 7:08And we'll step this left leg back.
135. 7:12Let's do a couple of hip circles again.
136. 7:16to the left side this time.
137. 7:22And we'll tuck our toes under and lift
138. 7:24our hips up and back again.
139. 7:28Good.
140. 7:30So, you can feel the evenness on each
141. 7:32side. [music] Now, take an inhale.
142. 7:35Exhale. Drop down to the knees.
143. 7:38Come to a seated position. extending the
144. 7:41legs forward.
145. 7:44From here, we'll bend into our right
146. 7:46knee, bringing our foot flat. And then
147. 7:49we'll step it over the left leg. So,
148. 7:51[music]
149. 7:52right foot is over on the left side of
150. 7:54the left leg. Right hand can rest behind
151. 7:57you. Left arm extends up. Inhale.
152. 8:01Exhale. Twist to the right side. Left
153. 8:05elbow comes outside of the right knee.
154. 8:07If [music] this isn't comfortable for
155. 8:09you, take the left arm, wrap it around
156. 8:12the right [music] knee, and pull it in
157. 8:14towards your chest. That works just
158. 8:16fine.
159. 8:19And if you can try to bring your gaze
160. 8:21behind you. If not, you can just look
161. 8:24over to the right side.
162. 8:26If you want to add a little more, you
163. 8:28can bend this bottom leg as well,
164. 8:30[music] but that's optional.
165. 8:49Good. Inhale.
166. 8:51Exhale. Come back to center. Release the
167. 8:55legs forward again. [music] We'll do the
168. 8:57other side. So, bending at the left
169. 8:59knee, step the left foot over to the
170. 9:02right.
171. 9:04Inhale. Right arm up. Twist to the left.
172. 9:07Right elbow outside of the left knee.
173. 9:10Left fingertips face the wall behind
174. 9:12you. Look over to the right or towards
175. 9:14the back of the room or over to the left
176. 9:17rather or towards the back of the room.
177. 9:20And if you want, you could bend this
178. 9:21bottom leg if it feels okay.
179. 9:40Good. Take an [music] inhale. [snorts]
180. 9:44Exhale. Release.
181. 9:47Come to a seat again. We'll end with
182. 9:49some breath.
183. 9:55Taking a deep inhale through the nose.
184. 10:00Exhale out the mouth.
185. 10:08Second inhale through the nose.
186. 10:13Exhale out the mouth.
187. 10:20One more inhale through the nose.
188. 10:25Exhale out the mouth
189. 10:30and come back to your natural breath
190. 10:32again.
191. 10:41Using this moment here to reflect on
192. 10:43your practice
193. 10:46and to extend gratitude towards yourself
194. 10:48[music] for this act of self-care and
195. 10:50self-love.
196. 10:59When you're ready, take an inhale, sweep
197. 11:01the arms up overhead. Let the hands
198. 11:03meet.
199. 11:06Exhale, bring the hands down to heart
200. 11:08center.
201. 11:10Namaste.
202. 11:13Okay guys, thank you for joining me for
203. 11:15this 10 minute hip opening practice.
204. 11:18Leave a comment down below letting me
205. 11:20know if you enjoyed this practice, how
206. 11:22[music] it felt on your body, what the
207. 11:24difficulty level was like for you. Check
208. 11:27the links in my description box about
209. 11:28joining my channel as a member, my DJ
210. 11:31channel, and Black Yoga Marie merch.
211. 11:33Don't forget to like, share, [music] and
212. 11:35subscribe. And as always, thank you for
213. 11:37watching. Peace and love.