6 -Minute Yoga For Hips is great for the modern age! Our hips often rest closed and get tight from sitting at desks, in office chairs, in the car or on the pot. This can cause problems with mobility and discomfort. Use this practice to lubricate the joints, reduce or prevent back pain and to boost overall health and wealth! Hip openers unlock creativity and promote healthy flow of energy. It’s your body, care for it, love it. ENJOY!

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Yoga Practice with Adriene: A Gentle Flow for All Levels

Disclaimer: Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

Introduction

Welcome to today’s yoga session! In this practice, we will focus on gentle twists and hip openers to help release tension and promote relaxation. Whether you are a beginner or an experienced yogi, this flow is designed to be accessible and enjoyable for everyone. Let’s get started!

Seated Twist

1. Begin Seated: Start by extending your right leg out long. Bend your left knee and cross your left foot over your right leg.
2. Twist: Hug your right elbow around your left knee and sit up tall. Flex through your right foot.
3. Gentle Twist: Send your left fingertips back and allow the twist to unfold naturally. Take a few deep breaths here, inhaling deeply and exhaling slowly.

Figure Four Stretch

1. Cross the Left Ankle: Keep your left ankle crossed over your right thigh. Send your fingertips behind you.
2. Bend the Right Knee: Slowly bend your right knee to come into a figure four position. Adjust your hips as needed for comfort.
3. Breathe Deeply: Engage in soft, easy movements, rocking back and forth on your glutes. Take one more deep breath before releasing.

Twisting to the Other Side

1. Extend the Left Leg: Send your left leg out long and cross your right foot over your left leg.
2. Hug and Twist: Hug your left elbow around your right knee and sit up tall. Flex through your left toes.
3. Deep Breaths: Breathe deeply into the twist, sitting taller with each inhale and drawing your navel in with each exhale.

Cobbler’s Pose

1. Bring Soles Together: Bring the soles of your feet together, allowing your knees to open wide.
2. Grab Your Feet: Hold onto the arches of your feet or your ankles. Lift through your spine.
3. Forward Fold: Inhale to lengthen, then exhale as you bend your elbows and draw your nose towards your toes. Repeat this movement, deepening the stretch with each exhale.

Lizard Pose

1. Transition to Lizard: From Cobbler’s Pose, come into Lizard Pose by stepping your right foot forward and lowering your back knee.
2. Walk the Foot Out: Walk your right foot towards the right edge of the mat, bringing your hands to the left side.
3. Breathe and Explore: Take deep breaths, checking in with your body. You can also choose to transition into One-Legged Pigeon if that feels better.

Extended Child’s Pose

1. Release into Child’s Pose: After completing both sides, come into Extended Child’s Pose. Bring your knees wide and toes touching.
2. Send Hips Back: Inhale and exhale as you send your hips back, resting your forehead on the mat.
3. Final Breaths: Take a few deep breaths here, allowing your body to relax and absorb the practice.

Conclusion

Thank you for joining this gentle yoga flow with Adriene. Remember to listen to your body and modify poses as needed. Each day is different, so embrace the journey of your practice. Namaste!