Tight Hips? 11-Min Yoga for Rocks Hip Mobility (Week 1, Day 5)

Get up to tabletop to all fours and then walk your knees far away from each other. If you have a towel or any kind of cloth under your knees, that can resist a bit but that is still a bit stretchy. That's perfect. You can stay on your hands or come down to your elbows.

And then not too much but slide your knees as far apart as they can. This is very important. If you feel pain on the outside of your hip, that's the joint. If you feel it on the inside, perfect.

But if you feel it in the joint, you have to move back or move forward so that you don't feel it inside your hip joint. So we need to stretch, we don't want to compress our joints. So find a place where you can stay and feel the stretch on the inside, not the outside. Let's stay here for a minute.

If you're on your elbows, engage like a plank so your upper body is doing plank while your lower body is completely relaxing. Deep breathing. Try more breaths. And then engage your belly, your arms and your legs and pull the knees together and lay down on your back.

Get your pillow to place under your hips. So lift your hips up, place your hips on top of the pillow and like we did the first pose of this program, catch the inner thighs and let your knees knock away from each other. But this is extra nice because since our hips are lifted and supported, maybe you can support your lower back even, then you don't have to use your arms so much to pull. So grab the shins, grab the hamstrings, grab the outside of the hips or catch the knees.

But you should be able to grab somewhere and if not, hook a belt around your legs and hold on to the belt. Let's stay here for two minutes. Don't bite your teeth, don't frown your face. Relax your head and breathe.

Try to slow down your breath. Five more breaths. Place your feet down, lift your hips, remove the pillow. Sit back up for one last time to the wall.

Maybe use your pillow to sit on so your hips are elevated, makes it easier to cross your legs. Let's finish with a couple of minutes doing nothing, just relaxing. Open your eyes. So if this was the first time you completed the Yoga for Rocks Hip Week program, then do it three more times to really get to know the exercises.

And if you do it even more than four times, which is going to be great for your hips, then you can start really focusing on breathing through every, both the moving exercises and the still ones. If you're on your back, you can put a weight on your belly and feel the weight lift when you inhale and let the weight push belly down when you exhale. You can really focus since this is, we only do three, four or five poses per session, so you can just be completely in the now and focus on what you're doing, focus on your breath and try to relax everything that can relax. So if you're new to yoga, I know this is really, really difficult to do the pose and not be distracted by sounds and your thoughts and everything.

So doing few poses for a long time is actually super advanced. So if you did complete this program, props to you. Keep doing it. If you're consistent and if you're patient, you are going to see miracles and magic happen, but don't set a timeframe.

Just keep doing what you're doing and suddenly one day you're going to see what the hell just happened. This just happened overnight, even though it was one year, two years of hard work, it's going to feel like you just found the secret key. All right, guys, see you in the next program or see you on the mat.