Sebastian Brosche · 12 min · 1,129 words
Previously titled: 10 for 30 Cooldown Video 13 - Hips
Hey everyone, let's spend 10 minutes cooling our hips down. Let's get straight to it. So start off on your back Bring your knees to your chest Take deep inhale And exhale And whatever you've just been doing you are not doing it anymore. You're cooling down now.
So just recognize and Let yourself know that let your body know And let's get to it. So open out your knees grab the front of your knees with your hands How are your hips feeling here compared to where they just were Feet come up arms on the inside and grab your ankles or grab the outsides of your feet Or your heels whatever is comfortable today And just start moving slowly from side to side open one leg out close the other Just some nice gentle and relaxed movements Movements Good hold the right knee with both hands and let that left leg straighten Point the toes and then just slowly bring your left heel down to the mat and Feel your hips open Here And from that right knee opens down towards the mat a little more feel that stretch change, where is it changing? Where can you feel it in your hips? Good just focus on that stretch where you can feel it and how your breath is going.
Okay, nothing else matters for the next few minutes Okay Right knee comes back up Lift that left leg bend the knee and switch so Hold the left knee with both hands straighten the right leg point the toes and the right heel comes down to the mat now Feel that stretch front of your right hip Is where you should feel it And then let the left knee open so hold it with the left hand open feel that stretch change, okay It's important you focus on what you're stretching and what we're doing Okay undo that now And sit yourself up Good and now we'll go into that 1990 that we've been doing Okay, so get into the 90 90 degree angle Lean forward slightly try and make that spine a little longer here Good and from this position today instead of going from side to side I Want you to just bring your weight forward slightly and creep that left Knee back as you let that right foot come down. Okay, make sure you let that come down Don't leave that up here. Let the right foot come down and come into a pigeon position And Maybe you want to go a little deeper into pigeon today We'll spend a few more breaths here Getting into the pose and if you're comfortable come down to elbows And just let yourself get a little deeper into that stretch so If it starts to feel a bit easier, maybe creep that left knee back a little more and feel that come on Good a few more breaths And If you want to come onto the ball of your back foot Lift that a little so lifting the knee a little straighten in the back leg You can do that and just bring the left knee down tap the floor Straighten that back leg again And then drop it Flatten the foot out again and maybe see if you can creep the knee back tiny bit more Good push yourself back up now Now we'll do same thing on the other side Okay, so left knee forwards into that 1990 Find some comfort there for a few breaths Nice long spine here And then bring your weight forwards Right knee comes back as that left heel creeps back as well don't leave that up high Okay, you want this to feel comfortable Take a couple of breaths. Maybe creep the back knee back a little more and then down to elbows Good fill that pigeon pose.
Come on For a few breaths Sing into it a little more And then come onto the ball of that back foot straight in the back leg Touch the knee in the mat Straighten it again Touch the knee in the mat again flatten out the foot and maybe creep that knee back slightly. It's a little deeper And breathe here Again if your mind starts to wander come back to the stretch, where is it come back to your breath? How is it? Just forget about everything else for a few more minutes Good let's come out of that now so come back to fours Good and step the right foot between your hands come up Shoulders above your hips hips above your knee tension glutes Feel the stretch.
Come on down the front of that hip so my left hip and The left quads as well you can feel that One more inhale Okay, bring your hands down now and start to bring your weight back And if you're comfortable sitting on your heel now Sit some weight back into here if you're not go back to the last stretch we did so this one Just for a few breaths, but if you're comfortable here some weight in your hands bring your weight back now I'm not doing this doing the opposite so tension groups again Scoop with your hips as you tense and feel that stretch come on the hip and the quads Good take three breaths here Again if this isn't comfortable in your knees don't do it go back to the last stretch One more inhale Slide out come back up and switch the front foot We'll get that King Arthur stretch again or pose again tension glutes get that stretch going on If you need to hold from the back of your waist or even your glutes just to remind you to keep that engaged for a few breaths Then that's fine And again if you've got healthy knees, let's sit back slowly Find that scoop again so Tense the grease feel that stretch come on you'll know when you do it And breathe here There's nothing wrong with going back a step if this hurts One more inhale And exhale Good Now come back up to all fours open the knees out a little wider than the mat sit your weight back onto your heels You can open your knees out a little more if you're comfortable there and then just come down Forehead on both hands and feel your hips opening out Feel that stretch and breathe into it And then in your own time just bring yourself back up Sit yourself on your heels or sit cross-legged and that is it for today's session. I hope you enjoyed it Let me know how you're getting on well done, and I'll see you tomorrow
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