Tight Hips? 11-Min Hip Opener Mobility Flow for BJJ

Okay, tuck the back toes, back to down dog. Nice and straight back again. From here, just start to bend your knees even more. Walk your hands towards your feet.

Start to lower the hips and we'll just come down into a squat. Alright, if you're up here, just as a reminder, that's fine if that's a squat for you, or if you can get down a little lower, feel free. You can have as much weight in your hands as you need to and just sit your weight back and focus on getting a straight back here. You're not going to get a perfectly straight spine here, but just imagine that.

See how it feels. We'll rock from side to side here, so send your weight over to your right, over to the left. If your hands are on the floor, that's fine. Okay, walk your hands forwards now into that down dog again.

Bend knees, lift in the hips. Okay, right foot comes forward again outside the right hand, however you get it there. Drop the back knee, flatten out the back foot. Now my weight is going to come off my right hand, so a bit more weight into your left hand, which makes you lean over to the left, that's fine.

Start to let your right knee open out a bit, that's good. Then your right hand is going to come forward, up and over and just point towards that back foot and see if you can drop the hips. Now we'll take an inhale, come forward with the hand, exhale back. Maybe drop the hips a bit more.

Let's come forwards and back. One more forwards and one more back. Now arc the hand all the way over, come back to plank hands, tuck the back toes, lift the knee, back to down dog, take a breath. Okay, left foot now, so left foot outside the left hand, however you need to get it there.

Drop the back knee, flatten out the back foot. A bit more weight in your right hand, so your left hand can come forwards, up and back, point towards the back foot, inhale forwards, exhale back. Forwards and back, forwards and back. Last one, arc the hand up and over, back to plank, tuck the toes, feet back into dog.

Just take two deep breaths in dog. Okay from dog now, bring the right foot or right knee under your right wrist, then pivot your foot under the opposite hip-ish, you don't need to do that perfectly, just whatever your knee can handle without any pain. And now your back knee, just drop that on the mat and trail that behind you, come down into pigeon pose. Before you come to elbows though, focus on getting a nice and long spine here, so just sitting up a little bit, then come down to elbows and I like to keep focusing on a bit of a long spine here, almost pulling my elbows towards my knees and then just feeling a bit more of a hip stretch, maybe dragging that back knee further if that's within your range of motion.

Just breathe here. Okay come back, arch your hands, start to bring your back knee in a bit more so you can tuck the toes and then just comfortably step back to down dog, take a breath, then left knee is going under the left wrist and same thing, start to drag the back knee back and then after you've focused on that long spine that I like to get, think elbows towards the knees and just breathe. Okay let's come up, bring the back knee forwards, tuck the toes, come back up to down dog, again take a breath here. Now we'll start to bend the knees again, walking the hands towards the feet and just find that squat one more time and I want you to just find a few breaths in squat if you need some weight in your hands or if you need your hips a little higher, just go for it, you know better than I do what squat feels like for you so just find that comfortably.

Maybe send your weight over to the right a little bit, over to the left and over to the right again, over to the left, good, sit your weight back in your hands, now come down to your knees and just flatten the tops of your feet out and sit back onto your heels. Okay if your knees allow that, if not just have some weight in your hands and start to bring your weight behind you on your hands. Now what I'm doing is, I'm not doing this, I'm going to do the opposite of this so scoop your hips under, tensing your glutes, stretching out the front of your hips and just sit back here. If we're up here doing this you can still get the same stretch, just means you're a little tighter today or if we're back here doing this that's good, just get that stretch in either the quads or the front of the hips, take some nice control breaths.

Okay start to bring your weight forwards again, tuck the toes, lift the knees, come back into a squat one more time, see how comfortable you are there now and just sit down, maybe heavy heels, maybe a little more weight back, nice and straight spine, imagine it anyway. I know mine definitely isn't but I try and imagine a good posture straight spine. I can't see what's going on behind me so spine. Okay and seat yourself down on the mat and that is it for my 10 minute hip class, hope you enjoyed it, hope you're feeling good, hope whatever you do now if you do more practice or jujitsu or whatever, hope you enjoy it and I'll see you in the next video.