Name: Playbook - Carissa Wong - Hip openers
Uploaded: 2023-07-18T03:32:15.583Z
Duration: 20 min
Description: Hip openers

This session is the missing stretch to getting my hips open

Joshua

Increase hip mobility and reduce lower body tightness with these exercises.

Start on your hands and knees
Hands and shoulders aligned
Knees and hips aligned
Roll shoulders back, push hips back, push chest forward, squeeze shoulder blades together, and look up (inhale)
Hunch your back, tuck your chin to chest, and tuck tailbone in (exhale)

Cat cow

Lift leg back and up
Straight leg
Square hips (keep both hips facing the floor)
Raise opposite hand up
Arch your back and push chest forward
Hunch back and bring elbow to knee
Repeat on other side

Bird dog

Start in plank
Push hips up to make upside down V shape
Press palms into floor and spread shoulders
Push hips to the back to lengthen spine
Reach hands and armpits to feet
Press heels into floor
Bend knees of tight hamstrings

Downward dog

Start in plank
Push hips up to make upside down V shape
Press palms into floor and spread shoulders
Push hips to the back to lengthen spine
Reach hands and armpits to feet
Press heels into floor
Bend knees of tight hamstrings
Lift one leg back and up
Straight leg and square hips (pelvis facing the floor)

3-limbed downward dog

Start in plank
Push hips up to make upside down V shape
Press palms into floor and spread shoulders
Push hips to the back to lengthen spine
Reach hands and armpits to feet
Press heels into floor
Bend knees of tight hamstrings
Lift one leg back and up
Straight leg and square hips (pelvis facing the floor)
Bend knee and reach knee to ceiling as you reach foot to opposite side 
Press opposite shoulder down and revolve chest to lifted leg’s side

3-limbed downward dog (hip opening)

Front foot slightly forward and out to the side
Foot turned 45 degrees out
Keep pressing toes into floor
Shift hips towards front heel (diagonally down)
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Sink hips closer to ground
Rock side to side (focus on pushing more weight to front hip)

Lizard pose rocks

Front foot slightly forward and out to the side
Foot turned 45 degrees out
Keep pressing toes into floor
Shift hips towards front heel (diagonally down)
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Sink hips closer to ground
Focus on pushing more weight to front hip
Drop elbows to deepen stretch

Lizard pose

Bend front knee and bring foot in front of body
Foot closer to pelvis = gentler stretch
Foot further from pelvis = deeper stretch
Try to bring front knee to 90 degrees
Square hips (both hips facing forward, pull front hip back and back hip forward)
Stay up straight, lean forward, or fold forward 
The more you lean forward = the deeper the stretch

Pigeon pose

Hip openers

A bit more challenging especially because I have Uber tight hips but it helps

Instructions are not very clear, I did not do one exercise because I just did not understand what to do.

Zuzana

Hip rotation drills

Side splits drills

Shelah

Another intense but really a good opening of the splits

Perfect, got a long ways to go but this is a positive step forward in the right direction.

Hip openers

Community

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