1 00:00:00,000 --> 00:00:01,778 - Hello everyone, welcome to Yoga With Adriene. 2 00:00:01,778 --> 00:00:03,437 I am Adriene and today we're gonna 3 00:00:03,437 --> 00:00:04,605 check in with our hips. 4 00:00:04,605 --> 00:00:05,973 I've been receiving some great feedback, 5 00:00:05,973 --> 00:00:07,107 thank you so much. 6 00:00:07,107 --> 00:00:09,343 And particularly after Pigeon Pose, 7 00:00:09,343 --> 00:00:11,912 I got a lot of feedback and requests 8 00:00:11,912 --> 00:00:13,691 chats about hip problems 9 00:00:13,691 --> 00:00:15,529 and just overall tightness in the hips 10 00:00:15,529 --> 00:00:18,518 that are affecting other areas of life. 11 00:00:18,518 --> 00:00:21,055 So hop on the mat and let's check in with the hips. 12 00:00:21,055 --> 00:00:24,057 (upbeat music) 13 00:00:32,266 --> 00:00:36,103 Okay, so first we're going to come to seated here 14 00:00:36,103 --> 00:00:37,504 and just put one leg in front of the other. 15 00:00:37,504 --> 00:00:39,773 So we actually call this Siddhasan, 16 00:00:39,773 --> 00:00:42,342 but we're not gonna worry about asana terms today. 17 00:00:42,342 --> 00:00:43,644 Remember, Adriene? 18 00:00:43,644 --> 00:00:46,280 So we're just gonna draw one heel into the center 19 00:00:46,280 --> 00:00:48,782 followed by the next. 20 00:00:48,782 --> 00:00:51,451 And your knees might be like this and that's okay. 21 00:00:51,451 --> 00:00:54,488 We're just gonna totally let time 22 00:00:54,488 --> 00:00:56,290 and breath and space happen. 23 00:00:56,290 --> 00:00:58,458 Eventually they'll come down. 24 00:00:58,458 --> 00:01:03,297 I'm still even evolving my hip openers, of course. 25 00:01:04,932 --> 00:01:06,199 Don't worry about the shape. 26 00:01:06,199 --> 00:01:07,434 Just come into this sensation. 27 00:01:07,434 --> 00:01:09,703 I'll sit up nice and tall here, inhale. 28 00:01:09,703 --> 00:01:11,705 And then we're gonna come to these spider fingers here. 29 00:01:11,705 --> 00:01:13,674 This is what we do in kid's yoga, 30 00:01:13,674 --> 00:01:16,910 and I'm just going to take my spider fingers forward. 31 00:01:16,910 --> 00:01:19,680 Taking a check in here to root down through the sit bones. 32 00:01:19,680 --> 00:01:22,649 So my sit bones are gonna wanna peel up here, 33 00:01:22,649 --> 00:01:26,520 but rather than let them peel up I'm going to root 'em down 34 00:01:26,520 --> 00:01:29,556 so I get the full gamut here. 35 00:01:29,556 --> 00:01:33,727 Walking forward, if it still feels cool. 36 00:01:33,727 --> 00:01:36,132 And then maybe if this is available to you, 37 00:01:36,132 --> 00:01:39,466 dropping onto the forearms here, the elbows. 38 00:01:39,466 --> 00:01:41,868 And this is where I really start to breathe into, 39 00:01:41,868 --> 00:01:43,503 in my case, the right hip, 40 00:01:43,503 --> 00:01:45,539 whichever leg, of course, is forward. 41 00:01:45,539 --> 00:01:49,142 So, here I'm gonna let the weight of my head drop down. 42 00:01:50,010 --> 00:01:52,346 If you have a block or a pillow, a blanket here, 43 00:01:52,346 --> 00:01:56,316 you can maybe bring it to allow the forehead to rest there 44 00:01:56,316 --> 00:01:58,051 and then this is just a gentle, gentle thing 45 00:01:58,051 --> 00:02:00,687 so it might not feel like a lot is going on here, 46 00:02:00,687 --> 00:02:02,772 but if we're pressing down through the sit bones 47 00:02:02,772 --> 00:02:05,892 and really starting to breathe into the outer edge 48 00:02:05,892 --> 00:02:09,463 of my right hip and also just kind of compressing, 49 00:02:09,463 --> 00:02:12,366 massaging, stimulating the hip crease gently here. 50 00:02:13,533 --> 00:02:15,402 And just because I can't help but talk about 51 00:02:15,402 --> 00:02:16,903 the ripple effect, make sure your shoulders 52 00:02:16,903 --> 00:02:18,905 aren't coming up to your ears. 53 00:02:18,905 --> 00:02:21,708 Make sure everything's nice and spacious here. 54 00:02:21,708 --> 00:02:24,244 Maybe you have a lot of flexibility in the hips 55 00:02:24,244 --> 00:02:26,380 and you can come all the way down. 56 00:02:28,448 --> 00:02:31,218 So a couple breaths here and then I'll just move 57 00:02:31,218 --> 00:02:32,819 a little bit quickly here. 58 00:02:32,819 --> 00:02:34,521 My idea here is that I'll just kind of show you 59 00:02:34,521 --> 00:02:36,699 these stretches and then you can turn the video off 60 00:02:36,699 --> 00:02:39,159 or just let it play and do it on your own, 61 00:02:39,159 --> 00:02:41,695 taking your own time with these. 62 00:02:41,695 --> 00:02:43,530 I'll switch the legs, and same thing, 63 00:02:43,530 --> 00:02:45,899 checking in now with the opposite hip. 64 00:02:45,899 --> 00:02:47,801 I feel a little more space in this hip for me 65 00:02:47,801 --> 00:02:50,303 than the other one, so I come all the way here. 66 00:02:55,609 --> 00:02:57,611 And then using the palms to support 67 00:02:57,611 --> 00:03:00,714 as I press back up, voila, one. 68 00:03:00,714 --> 00:03:03,383 Okay, number two, is we're going a little bit deeper 69 00:03:03,383 --> 00:03:04,918 in the hips and this is a great check in. 70 00:03:04,918 --> 00:03:07,454 This is gonna be different for everyone. 71 00:03:07,454 --> 00:03:09,756 Well, kind of a fire log pose here 72 00:03:09,756 --> 00:03:11,425 where I stack the shins. 73 00:03:11,425 --> 00:03:14,294 So, some of adults can go into 74 00:03:14,294 --> 00:03:17,594 these hip openers easy breezy with ease. 75 00:03:17,594 --> 00:03:20,801 I'm a great example because I'm like the other half 76 00:03:20,801 --> 00:03:24,638 of the adults and I have to really spend a little time 77 00:03:24,638 --> 00:03:27,874 and space and breath to open up the hips. 78 00:03:27,874 --> 00:03:30,177 One leg is in front, the other one's gonna stack. 79 00:03:30,177 --> 00:03:33,480 Ideally in the full on fire log posture, 80 00:03:33,480 --> 00:03:35,916 the ankle stacks over the knee 81 00:03:35,916 --> 00:03:38,552 and the knee stacks over the ankle 82 00:03:38,552 --> 00:03:42,456 and again I have some folks in class, even newbies to yoga 83 00:03:42,456 --> 00:03:45,525 that can come into this easy breezy beautiful 84 00:03:45,525 --> 00:03:47,761 where the knee goes all the way down. 85 00:03:47,761 --> 00:03:49,463 But look, I am not perfect here 86 00:03:49,463 --> 00:03:51,064 and I am breathing into right hips, 87 00:03:51,064 --> 00:03:51,898 hip bones rooted, 88 00:03:51,898 --> 00:03:54,134 lifting up through the crown of the head, 89 00:03:54,134 --> 00:03:56,670 so not collapsing here 'cause that doesn't do me any good. 90 00:03:56,670 --> 00:04:01,675 So, finding that support and I have a lot of space here, 91 00:04:01,675 --> 00:04:03,276 so I'm gonna slowly, 92 00:04:03,276 --> 00:04:05,312 never gonna press down into that knee, my friends. 93 00:04:05,312 --> 00:04:07,180 Don't press, that's just silly. 94 00:04:07,180 --> 00:04:10,951 But I will encourage it, the power of touch is good. 95 00:04:10,951 --> 00:04:11,785 Just kind of breathing. 96 00:04:11,785 --> 00:04:13,620 Notice I'm keeping my feet nice and bright here 97 00:04:13,620 --> 00:04:14,788 to protect the knees. 98 00:04:14,788 --> 00:04:16,623 I can take a block or a blanket here 99 00:04:16,623 --> 00:04:19,091 just for a little bit of support. 100 00:04:19,091 --> 00:04:20,226 And breathe in here. 101 00:04:21,261 --> 00:04:23,563 And then just to show the opposite side, nice and easy, 102 00:04:23,563 --> 00:04:27,000 mindfully coming out and switching 103 00:04:27,000 --> 00:04:28,835 to check in on the other side. 104 00:04:31,438 --> 00:04:34,407 And as you can see, the left hip is a little bit more open. 105 00:04:36,309 --> 00:04:37,644 Breathing in here. 106 00:04:39,019 --> 00:04:42,549 So again, I'm not coming into any asana shape per se, 107 00:04:42,549 --> 00:04:43,783 even though I am. 108 00:04:43,783 --> 00:04:45,118 Everything is an asana, right? 109 00:04:45,118 --> 00:04:46,686 Shape of the body. 110 00:04:46,686 --> 00:04:48,379 Body shapin'. 111 00:04:50,891 --> 00:04:52,592 Checking with the sensation here, 112 00:04:52,592 --> 00:04:54,060 breathing into the outer edge of that hip. 113 00:04:54,060 --> 00:04:56,730 I'm really feeling it wrap around here, that's yummy. 114 00:04:57,831 --> 00:05:02,302 And then with the support of heart, kind of chest open here, 115 00:05:02,302 --> 00:05:04,504 I'll support as I come out. 116 00:05:05,739 --> 00:05:07,360 And back to cross legged. 117 00:05:08,708 --> 00:05:12,846 Okay, so the third thing is what we kind of refer 118 00:05:12,846 --> 00:05:14,891 to as eye of the needle 119 00:05:14,891 --> 00:05:16,416 and this one's great because we have 120 00:05:16,416 --> 00:05:18,251 the support of our earth on our backs, 121 00:05:18,251 --> 00:05:20,287 so I'm gonna start in an Dandasana here. 122 00:05:20,287 --> 00:05:21,922 I'm just kind of walking you through. 123 00:05:21,922 --> 00:05:23,423 Soles of the feet come to the mat 124 00:05:23,423 --> 00:05:25,192 and then I guess I don't need to spell this out for you. 125 00:05:25,192 --> 00:05:27,506 Come to flat back. (laughs) 126 00:05:27,506 --> 00:05:30,997 Ah, there we are, there we are. 127 00:05:30,997 --> 00:05:33,533 Take a deep breath in and and out. 128 00:05:33,533 --> 00:05:36,002 Knees pointing up towards the sky. 129 00:05:36,002 --> 00:05:38,672 I'm gonna keep the sole of the left foot on my mat, 130 00:05:38,672 --> 00:05:41,708 and inhale, draw the right leg up. 131 00:05:41,708 --> 00:05:42,642 Just taking a second here 132 00:05:42,642 --> 00:05:44,778 to let the lower back become flush with the mat, 133 00:05:44,778 --> 00:05:46,646 feel that support, it feels good. 134 00:05:47,547 --> 00:05:49,716 And then I'm gonna bend my right knee 135 00:05:49,716 --> 00:05:52,819 and bring my right ankle across 136 00:05:54,221 --> 00:05:55,589 the top of the left thigh. 137 00:05:56,489 --> 00:05:57,557 Now this might look familiar. 138 00:05:57,557 --> 00:05:59,326 I'm gonna gently take my palm, again, 139 00:05:59,326 --> 00:06:02,229 no pressing hard, no slamming, 140 00:06:02,229 --> 00:06:05,732 and no slamming ever, no slam books here. 141 00:06:05,732 --> 00:06:07,934 Slam books suck, I never liked that. 142 00:06:07,934 --> 00:06:09,569 I never got that, that's just mean. 143 00:06:09,569 --> 00:06:13,673 Okay, palms opening to just kind of gently open 144 00:06:13,673 --> 00:06:16,776 the hip here and then bring that brightness into this foot. 145 00:06:18,144 --> 00:06:20,614 Okay, now I can walk my left heel up 146 00:06:20,614 --> 00:06:22,916 if that feels available, feels good. 147 00:06:22,916 --> 00:06:24,751 And if my hips are superdy, duper tight, 148 00:06:24,751 --> 00:06:25,619 I might just stay here. 149 00:06:25,619 --> 00:06:28,421 Just kind of gently pressing. 150 00:06:28,421 --> 00:06:31,558 Breathing, of course, nice, full deep breath. 151 00:06:33,260 --> 00:06:34,461 To go into the full stretch I'm gonna 152 00:06:34,461 --> 00:06:37,397 take my right fingertips and I'm gonna take them 153 00:06:37,397 --> 00:06:38,999 through this hole here. 154 00:06:41,234 --> 00:06:42,569 I'm gonna take my left fingertips 155 00:06:42,569 --> 00:06:45,105 and bring them around and I have two options here. 156 00:06:45,105 --> 00:06:46,940 I can interlace on the top of the thigh here, 157 00:06:46,940 --> 00:06:49,509 just going a little bit deeper into the hip 158 00:06:49,509 --> 00:06:52,846 or if that's feeling like a bit of strain, 159 00:06:52,846 --> 00:06:54,547 then I'll start here 160 00:06:54,547 --> 00:06:57,984 with my fingertips interlacing underneath the thigh. 161 00:06:57,984 --> 00:07:01,388 So I have option here or option here. 162 00:07:02,489 --> 00:07:05,392 Now from here, no holding, right, breathe deep. 163 00:07:05,392 --> 00:07:06,660 You can rock a little side to side. 164 00:07:06,660 --> 00:07:08,662 That sometimes feels awesome. 165 00:07:08,662 --> 00:07:11,364 Not only am I massaging the lower back here, 166 00:07:11,364 --> 00:07:13,233 but I'm really getting into that hip 167 00:07:13,233 --> 00:07:14,534 and then I can also use, 168 00:07:14,534 --> 00:07:16,236 and this might be a little hard to see, 169 00:07:16,236 --> 00:07:18,338 but I'm gonna use my right elbow 170 00:07:18,338 --> 00:07:20,774 to maybe press my right thigh out 171 00:07:20,774 --> 00:07:22,776 if I'm feeling like I can open the hip 172 00:07:22,776 --> 00:07:24,177 a little bit more here. 173 00:07:24,177 --> 00:07:26,313 Again, I can't help but encourage 174 00:07:26,313 --> 00:07:27,547 full conversation in the body. 175 00:07:27,547 --> 00:07:29,916 So, don't let the shoulders get all cramped up 176 00:07:29,916 --> 00:07:32,252 towards the ears, relax, soften. 177 00:07:32,252 --> 00:07:34,354 Bring your awareness to your right hip. 178 00:07:36,289 --> 00:07:38,925 One last little goodie here 179 00:07:38,925 --> 00:07:43,396 is I can inhale in and exhale, squeeze my left knee in 180 00:07:43,396 --> 00:07:45,565 as I peel the nose up. 181 00:07:45,565 --> 00:07:46,866 Again, I'm using my right elbow 182 00:07:46,866 --> 00:07:49,069 to kind of press in the right thigh here. 183 00:07:49,069 --> 00:07:52,364 Feet are nice and bright, not lazy. Just full awareness. 184 00:07:53,606 --> 00:07:56,676 And then exhale, I melt down. 185 00:07:56,676 --> 00:07:58,478 Slowly release the fingertips, 186 00:07:58,478 --> 00:07:59,946 bring the sole of the mat. 187 00:07:59,946 --> 00:08:00,814 Sole of the mat? 188 00:08:00,814 --> 00:08:02,415 Sole of the foot back to the mat. 189 00:08:02,415 --> 00:08:05,051 Send that right leg up and unravel. 190 00:08:06,086 --> 00:08:08,054 Take a second here to windshield wiper 191 00:08:08,054 --> 00:08:09,989 these knees back and forth. 192 00:08:11,057 --> 00:08:13,083 Massaging the booty. 193 00:08:13,083 --> 00:08:14,627 Checking in with the hips. 194 00:08:15,695 --> 00:08:18,698 Kind of stretching through the front of the hip creases here 195 00:08:18,698 --> 00:08:20,800 as I draw the right knee down. 196 00:08:22,702 --> 00:08:25,638 Nice, big breath from blue healer. 197 00:08:25,638 --> 00:08:27,407 And then the opposite direction. 198 00:08:28,575 --> 00:08:29,976 And then we switch to the other side, 199 00:08:29,976 --> 00:08:32,445 soles of the feet on the mat, inhale, left leg up. 200 00:08:34,447 --> 00:08:37,851 And then bending here, left ankle crosses over top 201 00:08:37,851 --> 00:08:42,822 of right thigh as I gently guide my left knee open, gently. 202 00:08:44,023 --> 00:08:44,858 Eye of the needle. 203 00:08:44,858 --> 00:08:46,693 So this is where the eye of the needle things comes from. 204 00:08:46,693 --> 00:08:48,661 You probably know this, but just in case you're wondering. 205 00:08:48,661 --> 00:08:50,330 Here's my needle. 206 00:08:51,865 --> 00:08:53,885 Yeah, is that right? Or no, this is my thread. 207 00:08:53,885 --> 00:08:54,968 (laughs) 208 00:08:54,968 --> 00:08:58,071 Thread going through the eye of the needle here. 209 00:08:59,839 --> 00:09:04,177 And then wrap around, again, interlacing here or here. 210 00:09:05,311 --> 00:09:07,480 We can also use this strap here 211 00:09:07,480 --> 00:09:08,681 if you're not making it. 212 00:09:10,517 --> 00:09:12,152 I'll come here today 213 00:09:12,152 --> 00:09:14,454 and using my left elbow to again just kind of gently 214 00:09:14,454 --> 00:09:16,956 guide that left thigh out. 215 00:09:19,323 --> 00:09:21,161 Relaxing the shoulders down. 216 00:09:22,195 --> 00:09:24,597 And then maybe squeezing in here 217 00:09:24,597 --> 00:09:26,599 or rocking a little side to side. 218 00:09:26,599 --> 00:09:28,768 (humming) 219 00:09:30,937 --> 00:09:31,771 Ooh yeah. 220 00:09:32,739 --> 00:09:34,655 Breathing deep into my left hip. 221 00:09:37,944 --> 00:09:40,613 Variation, I can inhale in, exhale. 222 00:09:40,613 --> 00:09:45,476 Squeeze my knee up towards my chin, nose to knee-ish. 223 00:09:49,122 --> 00:09:50,256 And then back down. 224 00:09:51,624 --> 00:09:55,528 And then releasing the fingertips and unravel. 225 00:09:57,297 --> 00:10:01,935 One more time, I windshield wiper the legs back and forth. 226 00:10:01,935 --> 00:10:04,571 Again, I just wanna point out when you rotate to one side, 227 00:10:04,571 --> 00:10:06,473 so say my legs are going to the left. 228 00:10:06,473 --> 00:10:08,174 Use this, this is a great stretch here 229 00:10:08,174 --> 00:10:10,043 to draw that right knee all the way down, 230 00:10:10,043 --> 00:10:13,079 breathing into the front of the right hip crease. 231 00:10:13,079 --> 00:10:15,215 So I'm spending a lot of time stretching that outer, 232 00:10:15,215 --> 00:10:17,851 so kind of getting that space here 233 00:10:17,851 --> 00:10:20,753 and then opposite side, take a couple breaths, 234 00:10:20,753 --> 00:10:23,456 drawing the left knee towards the front right corner 235 00:10:23,456 --> 00:10:24,991 of the mat, breathing in here. 236 00:10:27,293 --> 00:10:28,127 And then why not? 237 00:10:28,127 --> 00:10:30,630 Let's close it off with a little Recline Butterfly. 238 00:10:32,098 --> 00:10:37,250 Letting each exhale soften and relax 239 00:10:37,250 --> 00:10:38,879 through the hips. 240 00:10:42,408 --> 00:10:44,978 Okay so, thanks to those of you who wrote in 241 00:10:44,978 --> 00:10:45,812 requesting for the hips. 242 00:10:45,812 --> 00:10:47,714 I love your feedback and I love your questions. 243 00:10:47,714 --> 00:10:49,516 Hopefully this helps you. 244 00:10:49,516 --> 00:10:50,683 If you have something in particular 245 00:10:50,683 --> 00:10:51,851 that you would like help with 246 00:10:51,851 --> 00:10:54,287 or if you have questions about anything yoga related, 247 00:10:54,287 --> 00:10:56,789 leave a comment below and I'd be honored to help. 248 00:10:56,789 --> 00:10:59,259 Thanks everyone and namaste. 249 00:10:59,259 --> 00:11:02,262 (upbeat music)