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- Hello my sweet friend and
welcome to Yoga With Adriene.

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Today we have a
morning hip release.

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So hop into something
comfy and let's get started.

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(upbeat music)

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Alright, let's start in a seat.

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Come on down to the ground.

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Cross the ankles.

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You can sit up on your
blanket if you brought one.

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Just allow the hands to
rest gently in your lap.

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We're gonna take
three deep breaths here.

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You can close your eyes.

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And as soon as you're ready,

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take a deep breath
in through the nose.

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And as you exhale,
just relax your shoulders.

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And again, deep inhale 
in through the nose.

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And exhale, relax the shoulders.

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And one more time,
deep breath in.

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Exhale, shoulders drop
away from the ears

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and maybe the jaw softens.

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Nice.

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Now keep a consciousness
going with your breath.

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Find what feels good,
trying to deepen the breath

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throughout the duration of
our practice here together.

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We're gonna come to all fours.

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Hi, sweet Benji.

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So slowly move to
a Tabletop Position.

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Sorry, buddy.

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And you can use
your blanket here.

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Go ahead, go ahead.

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You can use your
blanket here to pad the knees.

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Oh, okay.
(chuckles)

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It's like a comedy
of errors over here.

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Commedia, okay.

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Commedia dell'arte,
Benji Edition.

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You're like,
"What, lady?"

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Okay, Cat-Cow,
drop the belly,

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open the chest,
look forward.

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Exhale, round through
the spine, chin to chest.

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Just a couple of these.

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Inhale, drop the belly, open.

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Exhale, round through.

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Nice, from here
we'll come back to center.

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You're gonna
press into the palms,

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press into the left foot
and lift your right knee.

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We're gonna do some
stirring with the right knee.

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And you'll feel your low
abs turn on a little bit here.

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Same with the glute,

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but focus on drawing
a circle with your knee.

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And then draw your
attention up to that hip socket.

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And think about
what's going on there

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as you keep this
movement nice and slow.

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And then reverse it.

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Again, start by just stirring
with the knee and then draw

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your awareness up to
the hip socket eventually.

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Focusing on the
quality of movement here.

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Nice, then from
here you're gonna

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take that right knee all the
way up like we do for Pigeon,

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but you're gonna turn,

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can peek at
me if you need to,

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to the left side of your mat to

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sit here with the right heel

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in front of the left.
(chuckles)

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Then we're gonna
take the fingertips

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and we're just
gonna spider fingers,

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crawl all the way out
into a Forward Fold here.

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Breathing love, awareness

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into that right hip.

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Stretch it out.

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Breathe, feel free to find
some soft, easy movement here

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whether that's walking the
arms to the right and then the

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left or maybe swaying a
little from side to side.

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And then slowly
begin to rise up.

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Now listen carefully.

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You're gonna take your right
foot to the ground and

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you're gonna turn towards the
back edge of your mat now.

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So you're on all
fours at the back.

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Take a second to shift the hips

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a little side to side
and then when you're ready,

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ground through your foundation

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and we're gonna stir
on the left side now.

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So left knee comes up and
we start to draw circles.

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And again, really focusing
on that hip socket sensation.

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Careful not to collapse into

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your wrists but
lift the chest up.

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And whenever you're ready,
you're reversing it.

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Keeping it nice and slow.

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Remembering to breathe.

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And then slowly release that.

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You'll bring it up and in like

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you're going to Pigeon and
then you'll turn to the left

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side of your mat but I'm
gonna turn to the right here.

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Or you can
really go to any side.

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Just make sure that left foot

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is in front of the right
and then when you're ready,

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crawl the fingertips out in front

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and we'll find this
Forward Fold here

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in Siddhasana.

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One foot in front of the other,

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opening up through the hips,
feeling that stretch,

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that lengthening through

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the lower back as well.

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And soften the jaw,
find your breath again.

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Maybe you find
some movement here,

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walking the hands to one side

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and then the other.

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Maybe swaying a
little side to side.

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Take one more
cycle of breath here.

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Really think about reaching
your sits bones

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down towards the mat.

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And then slowly roll it up.

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We're gonna extend both legs

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out towards the
front edge of our mat now.

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Inhale, reach this fingertips
all the way up and exhale,

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drape the belly over
the tops of the thighs.

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Come into a seated Forward Fold,
Paschimottanasan.

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You can keep the knees nice and
bent here 'cause we're wanting

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a nice deep
stretch in the low back.

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Relax the weight of your head,

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relax your shoulders,
close your eyes,

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listen to the
sound of your breath.

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And then slowly release that,
roll it up.

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Okay.

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90-90 or a 90-90 variation.

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You're gonna take
your right knee, bend it.

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You're gonna take your
left heel behind you, bend it.

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If you want,
you can use your blanket

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to prop this front knee up,

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coming into two 90
degree angles in the hips.

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Or try.

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Alright, breathing deep.

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For this session,

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focus on sitting up nice
and tall and think about

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an internal rotation
in your left hip.

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You can maybe even bring your
left hand to your left hip there

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to guide it.

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Then inhale in, exhale.

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Keep the feet where they are.
You're gonna roll through center

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and just take
it to the other side.

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So now you're facing
the back edge of your mat.

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Right hand can
come to the right hip.

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Think about lifting up through

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the front body and
grounding through the back body.

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Wooo. And then we'll go 
one more round each side.

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So coming through.

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Again, grounding
through the back body.

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So shoulder blades draw down, 
heart lifts.

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Breathe and then 
take it through center

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and towards the 
back edge of your mat.

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Nice.

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Now come back through center.

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Send your legs out in front of

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you towards the
front edge of the mat,

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just like we did before.

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And we're gonna
slowly roll down,

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nice and easy,
all the way to our backs.

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Center your hips on your mat.

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And when you're ready,

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we're gonna bend one knee
all the way up to the chest,

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then the other.

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Rock a little side to side.

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And headed into a Figure Four.

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So you'll drop
the left foot down,

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cross the right ankle over.

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When you're ready,

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right hand presses firmly
into the right inner thigh.

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And you might stay here
or you might lift it up.

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Legs hug in towards the chest,
the arms kind of support that.

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And we're gonna breathe here

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for a bit so you
can close your eyes.

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Soften the skin of the forehead.

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Relax any tension in the neck,
the shoulders.

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Great, take one
more breath here.

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Inhale.

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As you exhale,
listen carefully,

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you're gonna just slide your
right ankle all the way down

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your right shin so
the ankles are crossed.

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Then you're gonna reach and

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grab your big toes or the
outer edges of your feet here.

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And then bend
your elbows left to right

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and start to
rock gently side to side.

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If that feels good,

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if that feels
safe in your body,

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you can even take it in a

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little circular motion on
the low back, the sacrum.

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And then release both feet down.

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We'll take it to the other side.

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Neck is nice and long,
shoulders relaxed.

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Cross the left
ankle over the right.

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Start here by just pressing
firmly with the left palm,

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kind of guiding that external
rotation of the left femur.

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And then you can 
hug the knees into the chest

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whenever you're ready.

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Maybe close your
eyes and breathe here.

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One little nuance for 
this figure four is

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playing around 
with leveling the hips so

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maybe pulling 
your right hip down

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a little as you squeeze up.

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Maybe lengthening
the tailbone down.

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Then release your grip.

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Slide your left ankle down
your shin to meet your right and

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we'll grab the outer edges
of the feet or the big toes.

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And once again,
pull the elbows left to right.

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Maybe rock a little side
to side or draw a circle.

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And release the
feet back to the earth.

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We're gonna close by opening
up the front of the hips.

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So feet firmly
planted on the ground.

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00:12:43,040 --> 00:12:45,200
Hands on the
earth to support you.

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When you're ready,
ground through all four corners

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of the feet and start to peel
up starting with the tailbone.

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Slowly, slowly, slowly
making your way up the spine.

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Lifting the hip points,
shins forward.

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Chest lifts to chin,
chin lifts to sky.

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Breathe in.

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Breathe out.

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00:13:09,960 --> 00:13:12,014
Breathe in.

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Maybe on your next exhale,

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you take a bind here,
opening up through the chest.

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Lift the hip points
a little bit higher.

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Inhale, exhale,
release everything slowly,

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slowly, slowly to the earth.

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Soles of the feet come together

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for a nice Reclined Cobbler or,

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listen to your body,
that could be great,

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or we can go opposite and

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go internal rotation
in the hip socket,

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bringing the feet wide
and the knees together.

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So choose your own ending.

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Hands come to the belly.

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And we'll close with
three deep breaths here.

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Whenever you're ready,

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inhaling deeply 
through the nose.

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00:14:08,440 --> 00:14:11,794
Exhaling out through
the nose and mouth.

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And after your
third cycle of breathing,

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you can allow your breath to

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just go back to a
nice easy natural rhythm.

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Maybe bring the palms together

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and the thumbs up to the third
eye to close this practice.

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In every end is a new beginning.

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I hope this is the 
start of a gorgeous

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next hour of your day.

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00:14:50,680 --> 00:14:53,680
Thank you for
spending this time with me.

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Take good care.

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00:14:56,040 --> 00:14:57,538
Namaste.

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00:14:58,189 --> 00:15:02,583
(upbeat music)