Sarah Draht · 6 min · 661 words
Previously titled: Video 4 Hip Slow Stretch I don't have time for yoga
In our quick five minute session today, the focus are the outer hips. Start on your back. Both feet on the ground. Interlock the fingers.
Place them on the right shin. Pull the right knee towards the right armpit. Left foot is on the ground because I want you to use that left foot on the ground to notice as you push the lower back to the ground. Which is really, really nice.
Then, with the right knee towards the right armpit, you can either stay still or you can move that knee around. From here, release the right ankle. One day we will do the knee there, but today use the ankle to the left quad. You either have the option to stay here, the hand pushes off the knee.
If this is enough for you, stay here. Or, if you feel like you can do more, take the fingers, reach them through the leg, interlocking them behind the left quad. Just make sure, take a peek at your foot, make sure it's the ankle or the foot on the quad. Make sure it's not the shin closer to the knee.
I'll say this for the entire series. If this is really nice, don't hesitate to press pause. If you find that you're really liking this, I have an exceptional 10 for 30. That's 10 minutes every day.
The goal of this series is just to introduce you to yoga, to get you, or if you already know yoga, to get you back into it and receive the benefits. Five minutes makes a difference. Release the left foot to the ground. Torso stays exactly where it is, only the legs move.
Send the legs down to the left side, what's called a figure four, spinal twist, right hand out to the right side. The left hand can stay exactly where it is, or you can hold the ankle if you like. Take a deep breath. So using the breath, inhale to notice any tension.
Exhale, release. And this is not enough time here, but we have five minutes. Efficient, lots to do today. Reset the legs to center, both feet on the floor.
From here, interlock the fingers, place them on the left shin, pull the left knee towards the right armpit. You can keep moving the knee around or find stillness. This is simply to open up the hip to get into it. Releasing the left ankle to the quad.
Again, you have the option to stay exactly here, or the hand can push off the knee. If you haven't already, hands can reach through the legs, interlocking behind that right leg this time. Moving to figure four. Great stretch for the outer hips.
And this is a really nice one to do. You can do before jiu-jitsu, but it's really nice to do after as well. Lowering the right foot to the ground, moving only the legs, send them down to the right side. Revolve figure four with your spinal twist.
Left hand out to the left side, and the right hand can be exactly where it is or hold that ankle. And if this session feels really nice, you can do it again. You can write down the couple stretches and do them on your own time. If you get tired of hearing me blabber, or if you have the technical parts of it correct, then just write this down and do it on your own time.
You could spend three minutes in each of these if you like. I do all the time. Slowly come back to center. Place both feet on the ground.
And there we are. Going to finish off lying down today. Just notice how nice that feels on the spine being supported. If that's enough for you, that's enough for you.
If you have a couple more minutes, just stay right here and stay right here. We'll see you guys next time.
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