Sebastian Brosche · 33 min · 2,886 words
Previously titled: Video 6 - Hip Program
Hi guys, due to the extremely positive response for the hip week, this is a bonus track, a bonus video for the hip week. So we will do some of the exercises we did in hip week, but we will add on a couple of juicy ones. So start in down dog. Take a couple of breaths just to stretch out your spine and the back of your legs.
Bend your knees, look forward. Roll forward to plank. Bend your knees, lean back. Roll forward to plank.
One more. From plank, lower all the way down to the belly. Inhale chest up. Exhale chest down.
Inhale chest up. Exhale chest down. One more inhale. Exhale.
Push back to plank. Back to down dog. Two sun salutation, bend your knees, inhale. Exhale jump forward.
Inhale flat back. Exhale fold. Inhale all the way up. Exhale hands down.
Inhale stretch up. Exhale fold. Inhale half way up. Exhale low push up.
Inhale cobra. Exhale down dog. One breath here. Bend your knees, look forward.
Inhale. Exhale jump. Inhale. Exhale fold.
Inhale stretching up. Exhale hands down. Inhale spread your fingers. Exhale lead with your chest.
Inhale half way up. Exhale low push up. Inhale cobra or up dog. Exhale down dog.
Two breaths here. Now let's start with the ladder flow. We're going to go very slow at first and then we're going to add on more and more difficult poses. Start by stretching your right leg up behind you.
Bend your knee, open your hips, take a breath here. Now take your right knee out to the side and then cross it over to your left elbow. Drag it to your right elbow and up behind you. So I'm just going to call that a figure eight.
Let's try it again. Out to the side, crossing over to the left, the right and out behind you. Inhale stretch it up. Exhale knee to nose.
Put between your hands, on your fingertips, engage your front foot, lift your toes. Stretch up into crescent pose. Right knee forward, arms out to the side. Take three breaths here or arms up.
Three. Two. One. Hands down, right foot back, lift your left foot, one hand stand.
Low push up. Inhale back bend. Exhale down dog. Second side, lift your left leg, bend your knee, open your hips.
Take a breath here. Keep your knee lifted out to the side, towards your right elbow, left elbow and out behind you. One more. Side, right elbow, left elbow and out.
Inhale lift up. Exhale knee to nose. Reach your feet on your fingertips, your hips are as low as your knee. Crescent pose.
Arms out or up. Three. Two. One.
Hands down, standing split, left leg back, right leg up, one hand stand. Low push up. Inhale. Exhale down dog.
Now before we do the second side, step your right foot forward. Lower your hips as low as you can, but stretch the back leg straight. Two breaths here. Switching sides.
So hips down, knee forward and right heel back. So your knee and foot is stretching away from each other. Stepping back to down dog, take a deep breath. Exhale it out.
Right leg out behind you, bend your knee, open your hips. Inhale. Exhale figure eight. Inhale up.
Exhale knee to nose, foot between hands. Crescent pose. Inhale here. Hands to the hips.
Knees together. Squeeze your knees together and lift your back heel up. Sit down into a one legged chair pose. Stretch your left leg back.
Place your knee down and inhale, lift your arms. Exhale standing split. One hand stand. Low push up.
Inhale back bend. Exhale down dog. Second side. Left leg up.
Inhale bend your knee, open your hips. Exhale figure eight. Inhale up and back. Exhale knee to nose, foot between the hands.
Crescent pose. Inhale. Exhale hands to hips, knees together. Squeeze your heel up.
Sit down and push your left hip in under you. Stretch your right leg back. Place your knee down. Inhale hips down, chest up.
Exhale standing split. Lift your right leg. One hand stand. Low push up.
Inhale cobra or up dog. Exhale down dog. Step your left foot forward on the outside of your hand. This time walk your left hand back as far as you can go so you're really getting your shoulder under or as much on the inside of your left leg as you can.
Take two breaths here. Switching sides, right foot forward. So just walk the right hand back, crawl it back. Get your head down but try to keep your hips up.
Each round it will become more and more difficult to do this process. Always try to push it to the limit and stay there for a while. Stepping back to down dog. Right leg up, inhale.
Figure eight, exhale. Inhale, knee to nose, crescent pose. So I'm not going to say the same things over and over, just crescent pose. And then knees together, single leg chair.
Now stretch your arms up and your left foot forward. Lift the foot as high as you can. Flex the foot. Keep both legs straight.
Three breaths. Lift your arms, lift your chest, lift your gaze and breathe. Stretch everything back, warrior three. Step the foot back, knee down, inhale.
Exhale, hands down, standing split. One or two hand stands. Low push up. Cobra or up dog, inhale.
Exhale, down dog. Left leg out, inhale. Figure eight, exhale. Inhale, exhale, knee to nose, foot between the hands.
Inhale, crescent pose. Exhale, knees together, heel up. And stretch your right leg forward. Three breaths.
Lock everything in place. Relax your face. And lift the right leg more. And stretch everything back, warrior three.
Keep the balance. Step the right leg back, inhale. Exhale, standing splits. One or two hand stands.
Low push up. Inhale, cobra or up dog. Exhale, down dog. Step the right foot forward.
This time, try walking your hands out to the side. So right arm on the right leg, left arm out to the left. If you place your heel down or you stand on your toes, it's up to you. But I want your head to go as low as possible and stretch the arms out for airplane prep.
Hug the right butt into the midline. And switch sides. Left foot forward. Left arm under your leg, right arm out to the side.
Stretch the arms like wings. Head down, left butt towards the midline. Stepping back to down dog. Inhale, side out.
Right leg up, inhale. Figure eight, exhale. Inhale. Exhale, knee to nose, crescent pose.
Inhale. Exhale, single leg chair. Inhale, left leg out. This time, place the left knee above the right knee.
So you're squeezing your thighs together. And then either interlace your fingers behind your back. That's one option. Or left arm on the right for eagle pose.
If you can't, grab your thumb, grab your shoulder. But try to keep the balance. Old school yoga pose. Release everything.
Kick your leg forward again. Inhale. Exhale, stepping back through warrior three. And knee down.
Inhale. Exhale, standing split. Two or three handstands. Go.
Low push up. Inhale. Exhale, down dog. Second side, left leg out.
Inhale, bend your knee. Exhale, figure eight. Inhale. Exhale, knee to nose, foot between the hands.
Crescent pose. Inhale. Single leg chair. Stretch your right leg forward.
Inhale. Exhale, knee over knee. Interlace your fingers behind your back. Or right arm under left arm, eagle pose.
Keep breathing. And by the way, I have no idea why this is called eagle pose. Absolutely no clue. Stretch the arms up.
Right leg forward. Inhale. Exhale, stretch it all back. Knee down, arms up.
Inhale. Exhale, hands down. Standing split. Two or three handstands.
Go. Low push up. Inhale, cobra wrap dog. Exhale, down dog.
Step your left foot forward. Back to the airplane prep. This time, try lifting your arms. So head down.
Look at your back foot. Feel the feet in the ground. Hold your balance. Keep breathing.
Switching sides. Airplane prep first. And then full airplane. Arms out.
Head down. Relax your neck, but tense up everything else. Squeeze everything and firm up. Step back to down dog.
Inhale. Exhale, side out. Right leg up. Inhale.
Exhale, figure eight. Inhale. Exhale, knee to nose. Same, same, same.
Crescent. Inhale. Single leg chair. This time, dip your knee down into the ground.
And stand up again. Left leg forward. Inhale. Exhale, eagle pose.
Take a breath here. Left hand grabs your left knee. Stand up. And lift your knee as high as you can.
If you have long arms and short legs, straighten your left leg out to the side. If not, keep bending your knee and lift it. If you have a wall nearby, why not cheat and close your eyes? It's very nice to have some assisted balance from the wall.
Try releasing the leg. Stretch it forward. Inhale. Exhale, warrior three.
Knee down. Inhale. Exhale, standing splits. Handstands of choice.
Everything goes. Don't be afraid of losing your balance. You should be afraid of not trying. Just go for it.
And when you finish, low push up. Up and inhale. Exhale down dog. Left leg out.
Bend your knee. Inhale. Figure eight. Exhale.
Inhale. Exhale knee to nose. Crescent pose. Inhale.
Exhale single chair. Dip your right knee down to the ground. And then stretch it up and forward. Inhale.
Exhale eagle pose. Right arm on the left. One breath. Grab your right knee.
Hold your balance with the left hand. If you can grab the right foot, try. If not, keep bending the knee. One more breath.
Release the leg. Stretch it forward. Inhale. Exhale warrior three.
Knee down. Inhale. Exhale standing splits. Handstands of choice.
Low push up. Inhale. And exhale down dog. Step the left right foot forward.
Go back to the full airplane pose. Try to really strap on the backpack. So get your shoulder in there. And then try wrapping around your butt.
Grab onto your belt or your pants or your t-shirt or your fingers. Relax the head. Look back. Five breaths this time.
If you can't get your arms together, don't give up and sit down on your butt. Keep practicing. If you're not mature when you start with yoga, you will mature when you practice it. Because this is not for teenagers.
Unless you're a very mature teenager. Switching sides. Left foot forward. Strap on the backpack.
Full airplane pose. And try to grab onto whatever you can grab onto. Hips. Work towards the midline.
Head down. Push down into the left foot. So you're not trying to go forward. You're trying to go back.
Your head is trying to touch the ground. And you're trying to lift the inside of your right foot. One more breath. Stepping back to down dog.
Inhale deeply. Stick out your tongue. One more round. Right leg out.
Inhale. Figure eight. Exhale. Inhale up.
Exhale. Knee to nose. Foot between the hands. Crescent.
Inhale. Exhale. Single chair. Dip your knee down.
Maybe even just dip your knee towards the heel. Stretch the left leg out. Stretch and lift. Stretch and lift.
Stretch and lift. Eagle pose. One breath. Grab your knee.
Stretch it out sideways. This time lean forward for flying airplane pose. Three, two, one. Standing splits.
No handstands this time. Left knee on the outside of your right foot. You're crossing your legs and you're slowly sitting down into a seated twist. Grab onto your right knee and push your chest into your knee and look forward.
And if you're feeling fine, lean back and look back. Right shoulder back. Your head is not forward but your head is resting above your shoulders. Lean your chest into your leg.
Pull your head back. Hands back. Left foot in the ground. Triangle set up.
Lift your hips. Especially your right hip tends to sag. Lift it up. Lift your chest.
No complaints please. Right leg up. Five breaths. Lift more.
Two more breaths. Lift as high as you can. Sit down on your butt. Boat pose.
Falling back. Building some momentum. Squat. Crow.
Vinyasa. Low push up. Up dog crow. Up dog or cobra.
Down dog. Last round. Left leg out. Inhale.
Exhale. Eight. Figure eight. Inhale.
Exhale knee to nose. Crescent toe. Down dog. Down dog.
Down dog. Down dog. Down dog. Down dog.
Down dog. Down dog. Down dog. Down dog.
Knees together. Try sliding your right knee down to your heel. Kick the right leg out. Inhale.
Exhale, eagle pose. Try finding your balance. Grab on to the foot or the knee. Stand up.
Take a breath. Inhale. Exhale. Inhale.
Exhale. Inhale. And from here standing airplane pose, arms out, butt back almost like warrior 3. Standing split, right leg up, right leg on the outside of the left foot.
The slower you sit down the better it will feel. Place your left knee into your right armpit, look forward, lean back and then perhaps turn your gaze back and hug the left shoulder back. You can put your heel under your butt for balance. Everybody is normally pushing the head forward.
Try to pull it back and breathe. Hands back, right foot into the ground, reverse tabletop with a triangle setup. Left hip up, squeeze your right butt, push your knee down. No complaints, five breaths, left leg up, go.
Push the hamstrings up, push the chest up. Lift higher, lift higher, lift as high as you can. Both pose. Relax and lift.
Roll back. Last vinyasa, maybe crawl, shoot it back. Cobra or up dog, down dog. Last, last, last, right foot forward, left foot forward.
Wrap around, try to grab onto whatever you can grab. If you don't grab, just hold here wherever you can. Try bird of hell, walk the right foot in on your toes and the right foot. Bend your left knee and try lifting the foot off the ground.
If you're like this, sure, why not? But if you can, wrap around, keep the wrap and lift the right leg. Bird of hell. This is the finish of hip week, this is the climax.
The final. Three, two, one, snap a picture. And step back to down dog. Second side, right foot forward, everything step by step.
Airplane prep, airplane, bound airplane, walk it in. On your toes. So you either try or you give up. If you give up, you're losing me.
Don't give up if you want to master it one day. Frustration is just motivation without direction. If you're frustrated, it means because you lost the sense of direction. Use that power to get yourself, propel yourself forward.
One more try. And step back to down dog. Pigeon pose, right foot forward, knee back. Think up dog in the arms and chest.
Three breaths. And then sit down, forearm plank with the arms. Relax your head down. And if you can lay down further, go ahead.
If you feel pain in the right knee, lean over to the right more until you feel no more pain. One more breath. Switching sides, left foot forward. Start with up dog because the more plank you have, the less pressure on the left hip.
And then you inch yourself backwards. Middle station is low plank, forearm plank. Sit over to the side more if you need and go all the way down if that's available. One more breath.
Sit up and cross your ankles. Roll the hips forward, lift your chest, close your eyes. One minute seated meditation. Try to not try, just relax and be.
And just experience the sensation of your hips as they are right now. And then you can go back to the beginning. And then you can go back to the beginning. And then you can go back to the beginning.
And then you can go back to the beginning. And then you can go back to the beginning. And then you can go back to the beginning. And then you can go back to the beginning.
And then you can go back to the beginning. And then you can go back to the beginning. And then you can go back to the beginning. And then you can go back to the beginning.
And then you can go back to the beginning. And then you can go back to the beginning. And then you can go back to the beginning. And then you can go back to the beginning.
And then you can go back to the beginning. And then you can go back to the beginning. Arms overhead, inhale. Arms overhead, inhale.
Exhale, hands down. Nice you guys. Thank you guys for doing the Hip Week. And thank you for all the good feedback.
And I hope you liked this Hip Week bonus track. And if you have any suggestions for stuff that you need, stuff that you like, that you want more of, or stuff that's lacking, let me know. I'm here for you. Thank you guys.
See you in the next video. And I hope to see you on the mat soon.
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