Name: Playbook - Carissa Wong - W4/D1 Hips & hip flexors 2
Uploaded: 2023-07-18T03:32:15.394Z
Duration: 45 min
Description: W4/D1 Hips & hip flexors 2

This will stretch and release your hips, hamstring, and hip flexors to aid your backbends.

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

Engage core and keep a flat back
Lift leg back and up
Straight leg
Square hips (keep both hips facing the floor)
Tap floor with foot and kick up
Use energy to kick, but don’t jerk up 
Repeat on other side

Tabletop leg kicks

Engage core and keep back flat
Lift leg back and up
Bend knee
Bring knee to chest, reach out to the side, lift leg back up
Draw big circles with your knee 
Repeat on other side

Tabletop hip circles (clockwise)

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)
Repeat on other side

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 knee and ankle in a line
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 
Repeat on other side

Low lunge

Front knee and ankle in a line
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
Straighten front knee and push hips back
Keep hips squared 
Repeat on other side

Low lunge to half split

Front knee and ankle in a line
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
Hands on hips or hands on front knee to push more weight into back leg 
Repeat on other side

Low lunge variation

Back knee and ankle in a line
Front knee as straight as possible
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Pull chest towards front foot 
Repeat on other side

Half split

Kneel down
Reach hands forward
Forehead resting on floor
Hips resting on heels
Tight knees = sit on block
Tight hips = knees further apart
Tight back = head resting on block

Child’s pose

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) 
Repeat on other side

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
Repeat on other side

Lizard pose

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
Lift same side hand up
Revolve chest to face the ceiling 
Repeat on other side

Lizard pose with twist

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 
Repeat on other side

Pigeon pose

Feet further than hip width
Squat down as low as you can
Rocks hips and knees side to side
Use elbows to push knees apart

Yogi squat rocks

Feet further than hip width
Squat down as low as you can
Use elbows to push knees apart

Yogi squat

W4/D1 Hips & hip flexors 2

It gets easier, you really have to be patient and relax

Joshua

I missed doing backbends. Tahnk you for this 🤍

Janelle

Loves it!! This is my first time 😵‍💫🤭

Jannah

W1/D1 Backbend practice

Denise

W1/D2 Lower core strength

The feeling of your body opening up is a unbelievable feeling

W1/D3 Shoulder opener workout

The more I do this routine the more my feels good 👍 it's worth it

W2/D1 Hips & hip flexors

Didn't realize how weak my back muscles are lol now I know

I didn’t think I could complete to the end of this but I pushed through and I feel great 🤩🤩

W2/D2 Lower back strength

W2/D3 Backbend practice 2

All the tightness and crunch in my shoulders are gone and loose.

W3/D1 Shoulder opener workout 2

Jeremiah

W3/D2 Lower back strength 2

That was great, super helpful for my hip flexors!

Kellin Bray

W3/D3 Backbend practice 3

W4/D2 Shoulders & core

Solid program. Gained substantially more mobility over such a short period of time.

W4/D1 Hips & hip flexors 2

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