Tension in the hips & low back after a long, exhausting day can cause severe aggravation and stress on the mind.

This week I’m offering you a Yin Yoga Sequence for hip flexibility and low back pain relief. We all work, and we all spend time on the computer. So, if you’re suffering from tight hips, you’ve come to the right place for some relief.

You don’t need any props for this class. 

These poses are a collection from my most recent video on YouTube. CLICK on the BUTTON or on the VIDEO above if you would like to take the full 15 minute practice alongside with me.

1. Butterfly Fold

Bring your legs out in front of you, soles of the feet come together with the knees apart. You decide how much distance you want between your heels and the groin. Play around and see what feels best to you. Then fold forward, Relax your arms, palms can face up so you’re not tempted to push or pull.

Hold for 4-5 Minutes.

2. Reclined Swan

Lower down to lie on your back. Cross your right ankle over your left knee, the right foot is flexed. If you feel a stretch in your right hip here, stay in this first option. Alternatively, you can reach through with your arms, pulling your left knee in towards your chest. 

Hold for 4 minutes and then come into the next pose. Afterwards we will switch sides.

3. IT Band Stretch

From Reclined Swan, release the left foot back to the floor but staying in the same position. Just let the sole of the right foot drop to the left, all the way to the floor. The knee falls into the chest until you feel a stretch. Don’t go too far, remembering that we want to stay at a about a 5 on a scale of 1 to 10 in level of intensity. You can gently hold on to your ankle with the left palm. 
Right arm can go out to the right side, bending at 90 degree.

Hold for 4 minutes and then do Reclined Swan & the IT Band Stretch on the opposite side. 

4. Savasana

Come right away into your final resting position, savasana. Stretch out and take up lots of space. Surrender and let go fully. Let your body get heavy, feel into your hips and integrate the work you’ve done. 

 I encourage you to stay for as long as time allows.

 

Thank you so much for practicing with me. If you enjoyed the poses and the video, please remember to subscribe to my YouTube Channel.

Namaste,
Kim

 

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