Sebastian Brosche · 10 min · 1,116 words
A 10-minute hip mobility flow to open tight hips and outer hips. Better guard, better movement, less strain.
Alright everybody, today's session is hips. Let's start on your back. Bring your right heel to your opposite quad, reaching the hands through to the back of the leg. And if you don't feel anything at all through your right outer hip, then go ahead and change the grip from behind the leg to your shin.
But I don't want you to push it. If you feel a stretch through that right outer hip, great. That's all we want. A few breaths.
Enjoy being on your back. It feels really nice to lie down on the back because so often we're sitting up looking, working. So it's nice to allow that spine to rest. Other side for the legs.
And for me, I can grab behind my shin, but today I'm enjoying grabbing the hamstring the leg. It's not always about doing more. It's just what do you need today? What feels good today?
Releasing that, place the feet on the ground, preparing for bridge. So feet on the ground, lift the vertebrae off the ground one by one. So from the hips to your middle back, to your upper back. And then when you've bridged as far up as you can go, allow the hands to reach overhead and reach to the wall as far as you can.
And slowly lower the hips, vertebrae by vertebrae, allowing the hands to follow your hips and on your sides. Two more of these. Inhaling, slowly lift the hips with the hands. You're at the top, pushing through the heels to lift the hips and reaching through the hands and lower.
You should feel your glutes starting to talk to you and a nice stretch through those hands, through those arms. Last one, vertebrae by vertebrae, arms overhead. You're in your bridge, your hands are parallel to the ground, reaching for that back wall and gently lower. When your hips are on the ground, your hands grab behind the legs, tuck the chin and roll.
Eventually finding your way into that deep squat. When you're in your deep squat, go ahead and use the elbows to push the knees out. Don't worry if the heels are on the ground or not, that doesn't matter. That's just how your shins are made.
And from the deep squat, plant the hands to lift the hips, forward fold. In the forward fold, allow the head to hang, spine to be long. And you can allow the torso to move left and right. From here on your own time, move between that deep squat and forward fold.
It's hard to fit everything we want to do in 10 minutes, but that's why we pack so much in 10 minutes. We're able to come back tomorrow for our next 10 minutes. Making your way to forward fold, then slowly, vertebrae by vertebrae, come to a stand. You found your way to your stand, top of your mat.
Inhaling, reach the arms up, exhale, forward fold. Inhale to half lift. And on the exhale, plant the hands to the inside of your feet. Your feet should have been still over hip width apart, hands inside the feet to step the left foot back.
You are finishing in a lizard lunge with the left foot back, lower the knee, and slowly move forward and back. So as I'm forward, I'm stretching the back hip. And then as I walk the hands to the hips, stretching that hamstring, technically stretching the back of the hips. And the next time your hands are towards the hips, the back leg is straight or almost straight.
I'm going to move so you can see it. Straight or almost straight, weight on the hands to pivot onto the ball of the back feet for your kung fu fighting. You'll feel this nice stretch through the inside of the quads. With the weight on the hands, gently move left and right.
These are areas of the body that become just tight, just from life. It's like brushing your teeth. You need to do it basically almost every day, or you should do it every day if you can. Just moving left and right.
And finding your way to the front of the mat, lizard lunge, plank position, lowering the torso the whole way to the ground, lifting the right leg first, then the left, pulling the shoulder blades together and down, hands off the ground. Inhale, exhale, squeeze the shoulder blades together, lift the hands, lift the feet, floating cobra, planting the hands, lift the torso, using the fingers to pull your torso up and forward, cobra, release that, and dog. First dog of the class. Go ahead and walk your dog out.
Allow the head to hang, shake the head, no, shake the head, yes. It's nice to relieve the tension in the neck. Quite often we're looking, well we should be looking, and always having to support the head looking left, right, or at a computer, at our job, tension builds in the neck. So allowing it to hang can be really nice.
Step the left foot to the outside of the left hand. Our runner's lunge or lizard lunge on this left side, lowering the back knee and walking the hands back and forward. Stretching the front of the hip and the back of the hip. The next time your hands have walked to the hips and your leg is straight or almost straight, tuck the toes to pivot onto the ball of the back foot, finding your way to the second round of kung fu fighting.
And on your own time, as fast or slow as you want to, go ahead and move left and right. This round should be feeling a little bit better. And if you found you really enjoyed this video, you can always play this video twice and do this two times if you need it. You're a few of time for only once today, that's still absolutely better than nothing.
So the next time your hands are closer to the front of the mat, go ahead and pivot them to face the front of the mat, finding yourself in that lizard lunge plank position, lower to the ground, lifting the legs first, lifting the hands, shoulder blades together and down, lift and squeeze floating cobra, plant the hands, use the fingers to pull the torso up and forward, cobra targeting the thoracic spine between the shoulder blades, and push yourself to turtle hips to heels. Deep inhale into the lower back and release. Another 10 minutes in the books. Thank you for joining me today everyone and we will see you tomorrow.
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