Extreme Hip Opening Practice

(waves) Now we're gonna do hip opening practice, which helps to strengthen the muscles around the hip joint complex. Okay, so, start, bring feet together, elongate the spine, tuck, a little bit, tailbone down, and then inhale, lift arms up, lift little fingers side up, and exhale, fold forward, the lower abdomen in, hands down, inhale, lift lower sternum, and then, exhale, step or jump back, and chaturanga, go down, elbows next to the sides, inhale, move center sternum forward, and exhale, adho mukha svanasana, push back with your arms. One, move inner thighs, inner groins, back. Two, three, kneecaps slightly up towards the hips. Four, whole palm down, roots of the fingers down. And five, inhale, jump forward, open chest, forward and up, exhale, bend forward, lift back of the buttocks bones up. Then, inhale, lift arms up, little fingers side up, look at the thumbs, and exhale, back to samasthiti.

Inhale, lift arms, exhale, fold forward. Inhale, open chest, and exhale, step or jump back. Inhale, roll shoulders back, center sternum forward, floating your chin, and exhale, adho mukha svanasana. Lift, little bit, kneecaps up. One, try to feel the spine and then move over across the weight from each other.

Two, floating ribs slightly in. Three, ears in line with the upper arms. Four, relax neck, then [mumbles]. And five, inhale, jump forward. Open chest, forward and up, exhale, fold forward.

Then inhale, lift arms up, and exhale, samasthiti. Inhale, lift arms, exhale, fold forward. Then inhale, move inner groins, inner thighs back. Exhale, chaturanga, gaze, tip of the nose. Inhale, roll shoulders back, inner shoulder blades towards the lower back, and exhale, adho mukha svanasana.

Both buttock bones back. One, upper arms, roll them slightly out. Two, lengthen line between the root of the index finger and inner groins. Three. Four, lift floating ribs away from the hips. And five, inhale, jump forward, open chest, forward and up, exhale, forward, bend forward.

Then inhale, lift arms up, and exhale, samasthiti. Inhale, one more time, exhale, bend forward, inhale, look up, exhale, step or jump back. Inhale, roll shoulders back, shoulder blades towards lower back, exhale, adho mukha svanasana. Try to activate a mula bandha, perineum up towards the crown of the head. One, kneecaps slightly up without the over extending the knees. Two, inner heel down, ball of the big toe down. Three, move inner shoulders away from the ears.

And five, inhale, jump forward, open chest, forward and up, exhale, bend forward. Inhale, lift arms, exhale, samasthiti. And then vinyasa down, inhale, arms up, little fingers side up, exhale, bend forward. Inhale, look up, exhale, chaturanga, inhale, move pubic bone, upper edge of the pubic bone slightly in, and exhale, adho mukha svanasana. Then inhale, look forward, bend the knees, jump forward and sit down.

Then inhale, bring the soles of the feet together, with the shins out, front thighs out, and the heels together. Elongate the spine, and then exhale, keep center of buttock bone down, and bend forward. Now, try to activate uddiyana bandha tha, so, from the pubic bone, try to move the lower abdomen to the sides, and then roll shoulders back, center sternum is moving away from the spine, uras bandha tha. Three, four, and five, inhale, slowly come up. Lengthen spine, and exhale, release. Then we gonna do vinyasa, so cross the shins, and lift buttock up, then move hands forward, and then step or jump back, chaturanga. Inhale, open chest, and then, exhale, lift groins, and then inhale, right foot outside of the hand, left front thigh rotating out, open chest. You can stay here, or, if you can keep the chest open, bring your forearms down, press the inner foot down, roll that left front thigh out, extend back ends of the skull forward. So now amsa bandha is tha.

Move the shoulders, shoulder blades away from each other. Hold couple of breaths. Try to move the right buttock bone towards the right heel, right inner knee is moving towards the inner groin, sternum up. Upper edge of the pubic bone move towards the sacrum, roll shoulders back, shoulder blades towards the lower back, and then, try to lengthen the line between the hips and floating ribs. Lengthen exhalations, we're relaxing abdominal muscles, and then deepen inhalations by relaxing sides and armpits.

And then press hands down, and then exhale, right leg back, chaturanga, inhale, open chest, push center sternum forward, and exhale, adho mukha svanasana. Lift inner groins, and then, left foot outside of the left hand, lift sternum up, roll shoulders back, if you can, bring the forearm down. Press the forearm slightly down, and you start, as a base, to move to center sternum forward. So now, uras bandha is tha. Center sternum forward, and from the center to the sides, move the right inner thighs slightly down, left inner foot, press it down, inner heel, down, ball of the big toe down, and you start, as a base, to move the left inner knee forward, away from the groin. And when you breathe, try to breathe from the perineum, from your armpits, whenn you're doing the inhalations.

And exhale from the armpits back to the perineum, same time, controlling the dome of the diaphragm. This is now ardha tha jathara bhedana. And then, press the hands down, and then exhale, chaturanga. Inhale, urdhva mukha svanasana or cobra, exhale, adho mukha svanasana. And then, [speaks Sanskrit], right outer foot between the hands, and the left knee down.

Check that your inner foot and center sternum is about the same line. And then, go down.Same time when you move the right buttock bone down, try to lift the right knee off from the floor. And rotating shin and front thigh out, so that there's no pressure in your inner knee. Mula bandha, start with ha, lift perineum up towards the moon, towards the crown of the head. And then, mula bandha tha after a couple of breaths. Try to lift up and away from the center, this is quite nice, stretch for the outer thigh, right outer thigh. And then, press hands down, and exhale, chaturanga. Inhale, open chest, exhale. And then, inhale, left foot between the hands, shoulder, check that the ankle is in the front of the knee, so knee stays behind. And then bring the forearm down. Now rotate the right front thigh a little bit in, right inner thigh, inner groin is moving towards the floor.

Kundali bandha is ha, so move the center sacrum towards the vakyasa marma, towards the upper edge of the pubic bone, and the sides of the sacrum, which is the bahya kundali marma Center of the sacrum. Roll shoulders back, try to control the dome of the diaphragm, but same time, breathe through the sides. Inhalation, sides moving away from each other, and up, exhale, sides moving in, and down, towards the bottom of the pelvis, of left buttock bone down, same time, try to lift left knee slightly up. Press hands down, and exhale, chaturanga. Inhale, open chest, exhale. Inhale, jump through, and then, lie down. Take the shins, or if you can take the inner heels, and then, press the lower sacrum towards the mat, buttock first towards the mat.

And then, slowly start to move knees down towards the mat. Rotate upper arms out, center sternum up. Uras bandha is tha. Perineum up. Mula bandha is ha, perineum up and towards the center line of the body. Uddiyana bandha is tha, from the pubic bone from to the sides of the trunk, try to expand the lower abdomen.

Hold couple of more breaths. Inhale, breathe through the sides, exhale from the sides, back to perineum. And then keep the sacrum down, and inhale, start to slowly straighten legs. Only that far, that you can keep the lower back down. You can straighten legs, you can try to bring the feet down. If you can do that, lift the head up, with the back of the thighs out, lower sacrum towards the floor, move inner heels away from the inner knees. And then, inhale, and exhale, release. And then inhale, roll up, cross the shins from the middle, exhale, chaturanga. And inhale, rotate upper arms out, exhale, lift groins.

And then inhale, right foot next to the right hand, left knee down, then flex the foot, and slowly slide the heel forward. You can put the block here under the right hamstring if you need. And then, go down. If you, try to roll the left front thigh in, right inner heel, move forward, right other groin moving back. Rotate upper arms out, if you can, press palms together. And then, hold. Upper edge of the pubic bone is moving in. Rotate upper arm out.

Upper sacrum is moving away from the front side of the body. Try to lift lower sternum away from the navel. Inhale, press hands down, little lean forward, and exhale, chaturanga. Then inhale, roll shoulders back, exhale, lift groins. And then, left foot next to the left hand. Flex the foot, push inner heel forward with the right front thigh in, and keep the hands, fingertips down. If you can, lift arms up, press palms together, sternum up, lower sternum away from the navel.

Gaze, tip of the nose, nasagre. Try to lift the left kneecap up, left inner knee is moving towards the inner heel, left outer groin is moving towards the back edge of the mat. And then, hands down, inhale, lift, exhale, chaturanga. Inhale, roll shoulders back, rotate upper arms out, and then, exhale. And then, inhale, bring your right knee between the hands. And then, turn to the right, left knee down.

And then, forearms down. Try to get the knees and hips aligned. And then, bring your ankles in line with your knees. Move the inner knees away from each other. And you start, as a base, to move the pubic bone in towards the sacrum. So, uddiyana bandha is ha now, lower abdomen is moving from the sides, through the center. Amsa bandha is tha. Move the shoulder blades away from each other, and then, swadhisthana bandha is first, ha, and then tha. So lift the front side of the pelvic floor energetically between the eyebrows.

Lift it up. Breathing still ardha ha jathara bhedena. Inhale from the perineum to the armpits. Exhale from the armpits back to the perineum. Ujjayi is manipura vakya.

So, try to feel the breathing energetically on the navel. Then inhale, bring knee slightly in, turn to the right, and exhale, come down. Inhale, rotate upper arms out, open chest, and exhale, adho mukha svanasana. Then, inhale, jump forward, and sit down. And now, bring your left heel next to the right buttock bone. Then take the right shin, or you can place the strap here, hold the belt, or take your foot, and then, inhale, lift right leg up.

Push your right inner heel up, roll shoulders back, upper arms rotate out. Look up, look at your foot, padhayoragrai drishti. Now try to move with your arms, push your right thigh bone against the hip socket. So, that's the physical action, on the level of sthula sarira, and prana sarira on the energetical level. Same time, when you press the thigh bone towards the hip socket, try to lift the heel, center of the heel, marma is madyama, parsva marma.

Lift the center of the heel away from the thigh bone. And then, inhale, bend the knee, then with your left hand, take the right heel. Extend right arm forward, right arm to the side. Now, press the right buttock bone down and towards the right knee. You can stay here, or, if you can, slowly start to straighten the right leg. And then, look over your left shoulder.

Look, left corner of the eyes. Lift left, right inner heel up. Keep both buttock bones down. Surya yantrasana. Center sternum away from the spine. Inhale, and exhale, release.

And then, change, do the other side. So, right heel next to the left buttock bone. Take the left foot, start to straighten leg. Pish left inner heel up, left outer groin is moving towards the floor. Upper sacrum is moving towards the front side of the body. Open chest, relax shoulders, relax neck, Sukha krounchasana.

Sternum, lower sternum up, away from the navel. Back of your left thigh is rotating out. And inhale, bending the knee, with your right hand, take the left heel, extend the left arm forward, left arm to the side. Move left knee back, left buttock bone towards the right inner knee. You can stay here, or slowly start to straighten the leg and open chest to the right, sternum up. Try to keep the right buttock bones down, sides long, spine long, upper sacrum slightly in, towards the front side of the body.

Inhale, and exhale, release. Then cross the shins, lift knees near to the shoulders, and exhale, chaturanga. Inhale, rotate upper arm out, open chest, exhale. Then inhale, jump forward if you can, left leg comes through and right leg outside of the right hand. And then, inhale, move the right knee back, rotate front thigh out. You can stay here. If you can, touch the forehead with your inner heel, or bring your leg behind the neck. Right knee is moving, first, back, and then there's outer rotation of the front thigh.

Be careful that there's no strain in the inner knee. And then, press the palms together, sternum up, open chest. Lift left kneecap towards the hip. Mula bandha, strong mula bandha ha, perineum up, in towards the center line of the body. Inhale, and exhale, leg down. And then, cross the shins, vinyasa, inhale, lift, exhale, chaturanga.

Inhale, open chest, exhale, lift groins. Lifting our groins, then, inhale, jump forward, right leg comes through. And then, move the knee back first, and then front thigh out. If you can, touch the forehead with your heel, or bring the leg behind the neck. Push right inner heel forward, palms together, sternum up. Gaze, tip of the nose, nasagre. Roll shoulders back, shoulder blades towards the lower back. Try to keep the lumbar spine long. Breathe, don't force the breathing. When you do exhalations, try to relax the lower abdomen.

When you do inhalations, breathe through the sides, expand chest out through the sides. And then, inhale, lift, exhale, chaturanga. Inhale, cobra, or up dog, exhale, down dog. Then, inhale, kumbhakasana, plank, exhale, go down. And then, inhale, take the heels next to the hips. Roll the front thighs slightly out, open chest, lift the sternum up. Center sternum forward and up.

Inner knees, moving down, inner groins, moving down towards the mat. Keep the neck long, Jalandhara bandha is here now, tha. Move C7 away from your neck, back end of the skull, and C1 is moving between the eyebrows, in and up. And exhale. Down. Inhale, open chest, and exhale, lift groins.

And then, inhale, jump forward, and then, savasana. Lie on your back, relax soles of the feet, relax your lower back, shoulders and neck, relax palms, and shift focus on your breathing. Now, tone down your breathing to the purna tha, jathara bhedena passive breathing with the observation, observe the breathing. At the same time, bring the breathing into your mind. Breathe in your mind. You can slowly start to come out of the pose.

If you need longer savasana, you can stay there. Knees on the chest, you can rock your back couple of times from side to side, relax shoulders. And then, extend, turn on your right side, then, slowly come up. [speaks Sanskrit]