![]() The top of the head presses up towards the ceiling as the feet press into the floor, lengthening the spine. Arms should be by your sides, palms facing forwards, allowing the shoulder blades to pull down and back, expanding the chest. Activate the legs, tuck the pelvis slightly under, and pull the bellybutton in towards the spine. Spread the toes wide and press all four corners of the feet into the mat. Stand at the front of the mat with the feet about hip distance apart. Allow the head and the shoulder to relax into the posture. Bring your hands to your foot or your calf to help gently pull yourself forward. Forward Fold: Fold forward over the straight leg, trying to keep the belly button towards the center of that leg. Bring one foot to the outside of the hip, allowing the top of the foot to rest on the floor and the knee on the floor. Half Hero: Start seated with both legs straight in front of you (staff pose). Bringing the left elbow to the outside of the right knee will allow you to press deeper into the twist. Optional: Look back over your right shoulder. The spine should stay tall throughout the twist, not allowing the chest to “dump” forward. Seated with both legs directly in front of you, bend into the right knee and place the right heel as close to the sitting bone as possible. Optional: Cross the right foot over to the outside of the left leg only if the entire tailbone remains on the floor. Extending the spine by lifting through the crown of the head, begin twisting over to the right side, bringing the right fingertips behind you. Then walk the fingers forwards and allow the head to drop, rounding into the back. Pull the heels as close to the pelvis as comfortable, keeping the hands wrapped around the ankles and lift your chest forwards. Bend into the knees and bring the souls of the feet together, allowing the knees to fall out to each side. Start from seated position with your legs out straight in front of you. Hip Opening Yoga Flow Sequence Cobbler’s or Bound Angle Pose The poses below are great stretches to add to your day. I actually practice the majority of my hip stretches in bed. There is good news! Stretching out your hips does not have to be hard. In fact, tightness in the deeper hip muscles (glutes, piriformis, gemelli, etc.) can cause issues with the pelvis being able to tilt properly and is sometimes the main culprit for the inability to tight your toes, not always the hamstrings themselves. Hip tightness can express itself through lower back pain or muscle stiffness, especially in the hamstrings and inner thighs. In other words, it causes some serious damage! These symptoms can cause negative impacts in how we walk, the ability to maintain proper posture, and can cause spinal issues. This also causes the gluteal muscles to weaken. This causes tightness in the hip flexors and rotators. Experiencing tight hips is one of the many symptoms of the desk-bound lifestyle that most of us lead.
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