Day2: Hip Opening – 10 days Yoga Journey with Kate

Hi everyone~ Welcome to 10 days of yoga Journey I’m Kate I’m so glad you guys are here with me today and today’s practice is for opening your hips and flexibility of your body so get yourself ready and let’s get started okay come on to the top of the mat feet are parallel to the floor make them hip-distance hands up by your side tailbone under shoulder blades down gaze forward crown of your head reaching to the sky chin to the chest deep breathe in to the belly exhale out to the nose you may close the eyes here two more breathe in and breathe out inhale open your palms front of the mat exhale hands to heart namaste prayer position inhale circles arms up palms touch gaze to the fingertips exhale forward fold chest to the thigh chin to the chest inhale flat back exhale forward fold inhale place the hands to the mat right leg goes back of the mat into the lower lunge right heel shooting back lower the hips left knee 90 degree lengthen the spine gaze forward deep breathe, deep breathe out one more breath exhale left leg meet the right leg into downward facing dog separate the shoulder blades spread the ten fingertips triples seat bones higher press down through the back of your heels deep inhale into the nose exhale out to the nose inhale right leg come forward next to right hand straight the right leg exhale left come forward into forward fold inhale raise arms up all the way up palms touch exhale namaste prayer position inhale arms up exhale swan dive forward fold inhale flatback exhale forward fold inhale place hands to met left leg goes back of the mat into lower lunge left heel shooting back bend the right knee 90 degrees lower the hips lengthen the spin gaze forward deep breathe in deep breathe out one more inhale exhale right leg meet the left leg into downward facing dog separate shoulder blades away from the ear seat bones higher spread the ten fingertips relax the neck relax the jaw deep inhale into the nose exhale out the nose inhale left leg come forward next to the left hand straight the left leg exhale right leg come forward into forward fold inhale all the way up nice and slow palms touch exhale namaste prayer position inhale arms up exhale forward fold chest to the thigh, chin to the chest inhale flat back exhale forward fold inhale place hands to the mat right leg goes back of the mat into lower lunge left hand inside of left foot and left foot goes outer edge of the mat hands walk in front of the mat

right heel shooting back left knee over the left ankle you can stay here or elbow to the floor lower the hips lengthen the spine gaze between the thumbs inhale exhale one more breathe in breathe out inhale come up left leg shooting back into downward facing dog separate the shoulder blades seat bones higher deep breathe, in deep breath out inhale right leg come forward next to right hand right hand inside of right foot right foot goes outer edge of the mat hands walk in front of the mat left heel shooting back, lower the hip gaze forward you can stay here or elbow to the floor into lizard pose left heel shooting back lengthen the spine lower the hip gaze between the fingertips facial muscle relaxed deep breathe in deep breathe out inhale slowly come up straight all right leg exhale left leg comes forward into forward fold inhale all the way up palms touch exhale namaste prayer position from here we’re going to open your feet a little wider in a hip distance and hands up by your side relax the shoulder down I’m gonna show you from the front so feet are little wide shoulder distance hands are by your side crown of your head reaching to the sky from here right hands slowly slide down to the left knee inhale right arm all the way up and all the way down to the left side stretch out your right side of your body as an exhale more down to the left side opening your right side inhale slowly come up and right hand down and right hand slide down to the right knee inhale left arm all the way up over the ear as exhale slowly come down to the right side both legs are straight both feet are grounded and opening your left side one more breath in inhale slowly come up and hands down great feet are a little close together make them a hip distance hands are by your side opening your palms to the front of the mat inhale exhale hands to the heart namaste prayer position inhale arms up palms touch exhale forward fold inhale flat back exhale forward fold inhale place hands to the mat right leg goes back of the mat into lower lunge left foot goes outer edge of the mat bring your left hand inside of left foot right heel shooting back and hands walk in front of the mat and elbow to the floor right heel shooting back bend left leg, try to be 90 degree gaze between the thumbs lengthen the spine lower the hips

make a level inhale slowly come up send your left leg goes back into high plank inhale lower the hip and chest come forward into upward facing dog opening your chest lift your knee one more breathe in exhale come on to downward facing dog separate the shoulder blades seat bones higher chest close to your thigh shoulder blades going down both heels are grounded deep breath in deep breathe out inhale right leg come for between the hands and both feet touch the left side grab your ankle and all the way come down your crown of your head reaching to the floor sip bones higher lengthen the spine facial muscle relaxed chin to the chest inhale interlace the fingers behind the sacrum exhale forward fold your arms away from the sacrum close to the floor inhale hands down and hands walk like 8 inches come forward and hands are down from the shoulder blades and slowly walk to the front little more a little more heels are up to the sky and lower the hips and slowly come up upward facing dog inhale exhale slowly coming back hands back to where they were make the shoulder distance lengthen the spine one more breath in and breathe out and slowly come down crown of your hand reaching to the floor elbow down to the floor seat bones higher both legs are straight chin to the chest relax the facial muscle inhale come up and what has walk to the front of the mat right leg goes back of the mat into downward facing dog separate the shoulder blades seat bones higher press down through the back of your heels relax the neck relax the jaw deep inhale exhale slowly hands walk to the both feet and feet are wide like a mat distance and lower the hip down and hands to the heart namaste prayer position lengthen the spine always if it’s too too much you can bring your block under your hips or you can use a cushion or pillow anything it’s possible you can use them hands to the heart lengthen the spine deep inhale here exhale right hand goes to the right side come down to the floor inhale left arm all the way up slow they come back to middle

hands to the heart namaste this time left hand to the left side right arm all the way up to sky gaze to the right fingertips exhale hands down hands to the heart namaste prayer position hands down lower the hip down to the floor hug the knees linked in the spine one more breathe in breathe out slowly straight your legs out to the front of the mat flex the feet legs are together spine straight shoulder blades going down inhale arms up exhale slowly your chest to the thigh and grab your outer edge of both feet and slowly your forehead down to the leg as I exhale relax the shoulder down relax your neck relax your facial muscle inhale slowly come up nice and slow and legs are still straight I’m gonna show you this way so legs are straight and bend the right knee and hug the knee bring your right foot to the left thigh both hips down to the floor flex the left foot right arm goes back inhale left arm all the way up exhale twist to the right as inhale lengthen the spine exhale twist a little more inhale exhale come on to the other side and come back to middle and bring your right knee close to your left knee both seat bones down to the floor your right knee and a left knee on in line together as inhale lengthen the spine exhale slowly grip your left foot slowly come down your chest close to your right thigh if it’s possible your elbow to the floor and grab your left foot as exhale relax your shoulder relax your neck both hips the down to the floor inhale slowly come up straight the right leg bend the left knee hug the left knee flex the right foot and bring your left foot to the right side outside of right thigh inhale lengthen the spine and left hand goes the back of the ma and inhale right arm all the way up exhale twist to the left as inhale length in the spine exhale twist a little more deep inhale exhale release to the other side and come back to middle and bring your left knee over the right knee both hips are down to the floor and flex the right foot inhale lengthen exhale slowly come down and grab your outer edge of right foot if possible you elbow down to the floor and as exhale your chest close to left thigh

and relax your neck relax your facial muscles everything relaxed and then come down little more and your both hips are grounded inhale slowly nice and slow very slowly come up and left leg straight to the front and we’re gonna slowly come down to your back hug the knees and right and left right and left come back to middle feet are down to the floor mat distance your hands grab your both ankle reach to your ankle as inhale lift your hips and back all the way up so eventually your shoulder getting close and knees are close together lift your hips up little more as exhale very nice and gentle slowly down to the floor and hip down to the floor hug the knees right and left right and left and both let us straight up left leg goes down and bend the right knee and sole of your right foot to the sky and bend the right knee and your knee close to your right shoulder so grab your my foot outer edge of right foot and push down to right side slowly come up and switch the leg bend the left knee and grab your left foot and sole of your left foot to the sky and push your left knee down to the close of your left shoulder opening your hips one more deep breathe in slowly come up and both legs straight up and bend both knee and grab your both feet and push your knee down to your side of your torso your tail bone going down to the floor push your hands to down so you can bring them close to the floor one more breathe in slowly come up and both legs are straight and bend the knees and hug them and right and left and right and left come back to middle and both legs are straight again left leg goes down to the floor and grab your from left hand grab your right knee outside of right knee and push it down to the left side right hand to the right side straight palms down and head to the right side as exhale your legs down to the floor shoulder down to the floor inhale slowly come up switch the leg and from right hand and outer of left knee down to the floor left hand straight to the left side and head to the left side as exhale relax your neck relax the shoulder and knee down to the floor shoulder down to the floor inhale slowly come up

hug the knees and right and left right and left both let us straight up to sky and hands are by your side two more breath here and slowly legs down to the floor and everything relaxed and hands are by your side you may close your eyes relax your leg relax your shoulder let’s draw the palms together and we close out the practice by deep breathe in and breathe out let’s be the light to someone in your life I hope to see you next time