A beautiful hip opener, baddha konasana, or bound angle pose also requires a long spine. Prop yourself on a blanket or block if the low back is rounding. Work on a long spine before you add the forward fold, and whenever you get there, relax your shoulders and neck.
Well, we didn't stop moving very much at all, but we had a lot of fun filming this class for you! Want to really feel your outer hips? How about those adductors? We get it all with lots of fun along the way, so get ready to work and sweat, but also get ready to laugh! You might find yourself in flying pigeon, or dragonfly. You may end up in a handstand. You might say to yourself, how did I get here? This is how we do it, one practice at a time!
A fun flow that targets the shoulders, upper back, hips and hamstrings, includes six-minute abs and a tutorial on dolphin pose with a strap and a block, when it makes sense to play with pincha prep, and when you're ready to head into full pincha mayurasana (forearm stand). Enjoy!
Start with stretches for the hips and back. Continue with some sun salutations and a balanced group of standing poses. Move to the floor and work towards astavakrasana, the eight-limbed arm balance pose. Finish with backbends and shoulder stand. Enjoy!
If you're looking for yin, look no further. Feel free to do this as a stand-alone practice at the end of your day (or after you've been moving around for awhile, it's not a practice for when your muscles are "cold"!), anytime you want to truly calm your nervous system and open your hips deeply, or pair it with a butt-whooper like these guys did. We start with a long hold in bound angle pose, move into long holds in head-to-knee forward bend, marichyasana variations, half frog pose, half lotus, and double pigeon. Breathe deeply as we move from one long hold to the next, and help your body release tension as we quiet the mind and soothe the soul.
Feeling stressed? This flow will help you release the stress and tension that we so often hold in our hips! We move, breathe and dive into some fun yet challenging postures! Use this flow to find some inner freedom and deep release in the hips. Namaste!
Perfect for the end of a tough day, times when you're feeling depleted and/or stressed out, end of a travel day, nights when you struggle with insomnia, or paired with a shorter vigorous flow (we filmed this after Rise, Shine, Energize). Sometimes we walk around as if we're supposed to carry the weight of the world on our shoulders or store tons of stuff in our hips, but it's always good to get that tension out of your body! Lots of attention given to the shoulders and hips. Enjoy x(Props are nice if you have them, but you can make this work with a firm couch pillow, a stack of books and a tie or long belt from a robe :))
By request, here is a flow for you mamas in the homestretch of your pregnancy, a time when you want to ease up on inverting and get that baby headed into ready position! LOTS of squatting (we'll be resting in malasana instead of down dog), and we'll open those hips from every direction. Hamstrings and quads get lots of love, too, with nice plié squats (you may not be calling them "nice" while we do them, and you may want a chair handy if balance has become an issue :)). Camel pose opens the heart and it's great if you have a block and a bolster ready for savasana, or you can use a couch pillow, too! Wishing you and your baby the very best!P.S. This is also a great practice for when you have a headache and don't want to send the blood rushing to your cranium ;)