hey guys welcome to your hip release yoga today is going to be a 10 minute yoga sequence thats going to focus on opening your hips if you’ve been sitting a desk for a really long time or travelling on an airplane or perhaps even over working through hiking or walking u feel tightness in your hips thats caused by the tightness in your gluten and hip flexors that are working together and striking back at you complaining what are you doing to my body so this 10 minute sequence will help u release all that tension open up your hips and leave you feeling relaxed and open so if your ready grab two yoga blocks, or two books a mt and some water and lets do this hipster yoga alright guys so where going to start laying down on your mat with your knees hugged into your chest so whenever your ready bring ur feet forward and come to the florr give yourself a big hug and a gentle rock side to side and extending your legs and reaching for the back of your thighs give the back of your legs a little bit of a massage where going to take our happy baby posture open the legs bend your knees and reach for the ankles to the feet or peace fingers reaching for the toes and then you’re brining the knees down to the floor as far as you can and then adding a little rock side to side or just stay here on the floor and breath so you really want to think about pulling those legs right into the floor and then from here extending your legs bring your knees into the chest where going to get ourselves all the way up so bring ur feet down tuck your chin into your chest and lift and then from here were going to cross our feet come up to hands and knees position lets take a few steps back tucking your toes under and taking our downward facing dog stretch out your legs and were going to take a quick flow here to warm up that body chaturanga or knees chest chin upward dog and downward dog and then from here walking your hands towards your feet and rounding up through the spine two and three finding a good centre rolling your shoulders back a couple times and inhale reach your hands up and hands are going to come to center as we take a big giant step with your left foot and turn your body width wise along your mat from here were going to take what we call a yogic squat and this again really opens up your hips your going to turn out your feet hands in a prayer position and begin to slowly bend your knees and come down as far as you can ideally you want the elbows touching your knees and you’re pushing your knees away from your body with your elbows good and just hold here if having your hands at your knees is to much you can always let go and push your knees with elbows and breathe and then from here slowly come back up wide legged forward fold transiotiing right into our full side split don’t get intimidated by the name deep breath in exhale and fold forward from the hips not the lower back all the way down hands to the floor or you can always grab a prop or a book or chair and slowly lowering your body our goal is to get that forehead to touch the floor ok were now going to get a little bit more trickier your going to walk your feet out as far as you can this is where your going to take it to your own level and you can come down all the way to your elbows if thats possible for you I want you to feel this stretch inside your inner thighs opening your hips come all the way down hold here breathe again for me i feel the stretch all the way down I’ve been doing this for a little bit longer so my body needs a little more but for you your going to whatever level is good good now when you’re ready to come out just slowly press your hands lift your body begin to walk your feet a little bit closer hands to your hips bend your knees and slowly begin to round the spine good coming up to a nice standing position inhale reach up and exhale bring hands all the way down beside your body opening your left foot and taking a big step with your right foot to meet both feet at the top of your mat lets take our flow here reach up exhale fold half way exhale step towards the back into plank chataranga knees chest chin up dog down dog inhale reaching your right leg up opening your hips now so staking your right hip over your left hip bending that top knee and reach your heel to your butt hold here now were going to take our pigeon stretch to get deeper into glutes right knee goes over to right thumb sit tall again if you like to place a block or book under your hip go right ahead you can place a pillow or a book or yoga block if you don’t have one you can always just hold yourself like this and if you’re of course going a little deeper you can get yourself all the easy down couple more breathes here feel stretch along right glute and then slowly coming back up now were going to take our double pigeon stretch so were going to call it the log posture going really deep into the hips your going to shift your weight into the right side frist and take that back leg and swing it around gonna face towards you so you’re going to place right knee in front of you about 45 deg your left heel comes over top of your knee this is again your going to see how far you can go if your here that totally fine just hold and push that knee down if you’re a little bit more open in the hips you can let that hip come down and slowly take your body over now here were feeling this in our left side breathe in exhale one more time and let go very nice slowly coming back up and taking the top leg and swing in back around and back hands to the floor and step backing downward dog and going right into the other side inhale left leg up open up the hips stack left hip over right hip bend that top knee deep breath exhale pigeon on the left side left knee left thumb and then from here again feel free to come all the way down or stay up with your prop one more deep breath here and exhale slowly come up were going to take your double pigeon take that back leg swing it all the way around right heel comes over top of your left knee and you’re going to see how far that other knee will go take it to your own level deep breath in and exhale see if you can take ur body forward make sure you’re breathing here never want to hold your breath you want to give your body oxygen so you can go deeper and deeper and slowly coming up back into your piegone and then come over to downward dog and a little walk on the spot and then slowly taking your knees down sitting over to one side and bringing your feet to the very front were going to take our butterfly stretch again good stretch to open the hips so placing soles of your feet together open nice and wide hold on to your toes inhale reaching from the crown of your head and taking your body forward you can also reach your arms forward if you like and then slowly coming back up very nice and bringing your knees together and extend your legs out and give them a nice little shake and then cross your feet infront very nice guys thank you so much for watching i hope your hips feel a lot more open a little more stretched out if you have any questions feel free to comment below or like my video if you like to see more videos like this thanks so much and enjoy the rest of your day ill see you again soon bye