Name: Playbook - Holixtic . - Deep hip opening & Frog variations sequence
Uploaded: 2024-04-04T00:46:46.795Z
Duration: 15 min
Description: Deep hip opening & Frog variations sequence

Aurelie

Lissy

This is a great deep hip opening workout that explores different frog variations, deep hip openers, core & pelvic floor strengthening, as well as lower back release. 

Frog posture is a very deep hip opener so please go slow, listen to your body, connect to your breath and use lots of pillows to prop yourself up under the torso and knees as needed!

Yogi squat
Hip opener & Pelvic floor release

- stand with your feet wide turned out 45 degrees
- bend as deep as you can in a squat position. Knees over your feet.
- prop yourself up as needed with pillows or blocks under the bum to give you support so you can fully relax. You can also take the support of a chair.
- breath deeply and imagine your pelvic floor relaxing and releasing downward with every breath.

Malasana ( yogi squat)

Frog pose (Mandukasana)

This is a deep hip opener so go slow, connect to you breath and listen to your body.

Use pillows to prop yourself as much as you need to. 

- Start in 4’s 
- open the knees as much as you can and place your feet parallel to the floor.
- engage the core and find your deepest expression on the posture and hold
- breathing deeply and steadily

Frog pose

Frog pose (Mandukasana)

This is a deep hip opener so go slow, connect to you breath and listen to your body.

Use pillows to prop yourself as much as you need to. 

- Start in 4’s 
- open the knees as much as you can and place your feet parallel to the floor.
- engage the core and find your deepest expression on the posture 
- One you are there rock gently forwards & back 
- breathing deeply and steadily

Frog pose rocks

Frog slides

- Start in 4’s
- prop your knees with a towel, pillows, leg warmers or something you can slide with. 
-  rock back and forwards a few times to prepare 
- Then slides your knees open as much as you can and close again using your inner thighs, activating the core and squeezing the pelvic floor and you close the legs to the starting position. 

Remember to exhale as you close, squeeze and hold the pelvic floor and use diaphragmatic breathing.

Frog slides

Frog pose (Mandukasana)

This is a deep hip opener so go slow, connect to you breath and listen to your body.

Use pillows to prop yourself as much as you need to. 

- Start in 4’s 
- open the knees as much as you can and place your feet parallel to the floor.
- engage the core and find your deepest expression on the posture 
- Internally rotate the hip and lift one one leg at a time
- make sure the movement is coming from the hip joint not the foot or lower leg. 

- breathing deeply and steadily

Frog pose internal rotations

Balance, core & pelvic floor strength 
This is a great counter pose for hip openers. 

- Start standing and lift one left up, bend the standing leg and try to wrap around the top leg. 
- raise the same arm to leg up and wrap the other arm around bonding the hands if possible. Lift the arm and the shoulders and if you have the balance look up. 
- focus your eyes 
- squeeze the core and pelvic floor
- squeeze your arms and legs together as if you are tightening ropes
- balance and breath deeply without holding the breath

Eagle pose

Pelvic floor & lower back release
-Start laying down
- bring your knees towards the chest and tuck into a little ball
- hold this position for 60 seconds 
- breathing deeply & relaxing and releasing the pelvic floor with every exhalation a little bit deeper
- close the eyes to help visualize the pelvic floor releasing and opening like a flower

Knees to chest

Deep hip opening & Frog variations sequence

Lien

Sounds amazing! 🤩 Thank you. Do you recommend those classes also for pregnancy and/or postpartum?

Rahel

Sara

Intro to the pelvic floor

Umbrella and crane...these visuals are soo helpful 🥰

Claire

I loved learning about the sacred, strong yet flexible space of my pelvic floor. I could feel the exercise bringing so much circulation and energy to my body. Yummy!

Perlita Yasmeen

Connect and activate the pelvic floor

Really digestible and helpful!! I’ve done this before but your explanation was clearer and more intuitive than my previous experience

I loved this intro to diaphragmatic breathing. Thank you

Erin

very difficult actually and stressful in a strange way

Diaphragmatic breathing lecture & practice

Set foundations

Amanda

Great burn! Pelvic floor work is definitely a gap in my exercise routine. I'm so glad to be working on this

Loved it! I love working out the core and pelvic floor. Thank you ✨

Katia

Pelvic floor & core 1

I’m really appreciating the full length classes. Thank you ✨

Carolyn

Sorry, thought you had to press one by one, wanted to give you5 stars, found the vídeo helpful

Sandra

Full length guided class with music

Rebekah

Pelvic floor & core 2

This was SO challenging, I underestimated it! Thanks for a great challenge.

Jaimee

So subtle!!! But I absolutely can see that I need this work after 2 babies!

Pelvic floor & core 3

Daily essentials

Tears in my eyes from that depth of release. Thank you 🙏

Noël

Sharie

Pelvic floor release

thank you! I gave birth to my second child 2 years ago and I've done a lot of strength and hiit sport. But this year I decided to slow down (because of high cortisol and fat belly). it's been 2 weeks now and I already see some results 🤍🙏🏽. I'm coming back home, in my body, thanks to you.

Rocío

Perfect blend of strengthening and stretching!

Pelvic floor & core 4 guided with 🎵

wall squat and sit are quite difficult but effective 😊

Pelvic, core & legs 🔥

abs exercises quite difficult bc of the neck - it's painful to lift up the neck. is it normal?

I really enjoyed it! Some parts were difficult as my abs are very  weak and was hard to keep them from bulging but I loved that you had modified versions of everything. Thank you 😊

Pelvic floor & low abs guided

Excelentemente, cansada y relajante rutina. Todo en 1😎😎😎🥳🤯🤯💙

Cote Nawrath

Connect to your hips & sensuality (guided)

Lily

everything so connected. love the idea 💜

It's really incredible to hear. Thank you

Jaw & pelvic floor lecture

I’m so excited to be healing my pelvic floor. It’s been such a journey and I am happy to have found you.

Colette

Silvia

PF & inner thighs

PF, low abs & waist

Magical PF release

Loooved the burn and all the variations!! Thank you!!

Tzoanna

Lila

Pf & glutes 🔥 fully guided

I love it and would love to have more videos like this one!

Kaisa

Better sex & pleasure fully guided with music

Deep core, pf and breath slow yoga flow

Amazing release. For me a class that I prefer doing before bedtime.

This is fantastic and the more I practice, the greater the results, internal and external 💙

Trigger point release for the pelvic floor

Jessie

Daniela

Wall workout stretch & strength ✨

Love the flow of the class, and I've been practicing with the other hip openers and pf, so much more movement BUT the most important it helped me connect with my emotions and release them, really feel them and I not lock them 🙏 💙🌻

Juicy hips, juicy pelvic floor

You are such a gamechanger 😍 Thank you for again a wonderfully relaxing but also activating class. 🙏

Again, such an amazing class. I love how u point out different aspects of the body during an exercise. Thank u so much

Deep hip opening & Frog variations sequence

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