Month of Yoga | 31 Days of Yoga | Yoga for Lower Body Flexibility | Day 9

Month of Yoga | 31 Days of Yoga | Yoga for Lower Body Flexibility | Day 9


hi everyone welcome to Rachel Pichler
yoga my name is Rachel we are on date 931 days of yoga so let’s get into the
lower body today so remember to subscribe to my channel if you haven’t
already let’s find a little bit of space to move and get started okay so we are gonna start sitting on
our knees so come here sit on your heels and then we’re just gonna lean back a
little bit so take some weight into the hands and the whole part the point I
suppose of leaning back is because I actually want you to lift your knees off
of the mat so you might feel a nice stretch in the top of the feet through
the top of the ankles if it feels right to just do one knee at a time you can
take your time find what feels what feels right what gives you a good
stretch and then stay there for a few moments so I’m just gonna move to give
you guys another option if this doesn’t work for you so if it does stay but if
it doesn’t you can come onto your hands and knees and the same thing you’re just
gonna lift well pull left knee maybe to start and just gently push the top of
the foot into the mat so you can lift the ankle lift the knee and then just
feel stretch through the top of that foot and then you can simply switch
sides so hopefully one of these versions works for you if you’re doing one side
and you haven’t switched yet let’s switch if you’ve already switched maybe
switch back to the other side or if you’re doing both knees it’s a nice
stretch in the top of those ankles top of the feet awesome you guys Kate let’s
bring our knees back down so wherever you are and you’re gonna bring your
hands forward we’re gonna come into a lunge but the lunge is gonna look a
little different than usual so the right foot is gonna come forward to start and
I want you usually I make you guys stack your knee right over top of your ankle
this time I want you to send it forwards past your big toes so much that your
heel lifts off the mat and not to worry we’re not gonna make it balance up
well their hands in the air or anything like back you can bring your hands down
to the mat I encourage you to bring your hands down to the mat so we just get
comfy here so the heel is lifted the knee is tracking past the big toe and
then you just want to think about encouraging the heel back down and
lengthening the back of the ankle you might even feel this into the calf you
can rest your body weight your chest on that front knee as much as you like I
find that it takes me a lot deeper into a stretch if I let my entire upper body
rest on my knee but that might be too much and then just take a few breaths
here so if you are newer to yoga maybe downward facing dog this is a great
stretch for down dog and bringing the heels down towards the mat so this is a
lovely prep pose for down dog or just a really awesome calf and ankle stretch
for anybody and I know I know some of you might be feeling this or that left
hip flexor and that left hip and that is perfect all right we’re gonna switch
side so just push yourself back a little bit bring that right leg behind if you
need to wiggle around shake around before switching sides you can but
eventually that left foots gonna come forwards into our little lunch low lunge
sending the knee past the big toe and letting the heel lift off of the mat try
to lift it because as you then try to bring it down you deepen that stretch there’s another few brought here using
your hands to help you balance using your breath to keep you present you become ready to move nice and slow
push yourself back bring that left knee back in wiggle shake move however you
need to our right foot is gonna come forward again and really far forward so
I do want you to start by sending those hips forwards and then stacking that
foot underneath your meet underneath your front knee okay and then we’re
gonna bring our hands down to the mat again so with this nice little lunge
hopefully you’re feeling some love that left hip we are gonna take this front
foot though and move it over to the right side of the mat such as heel to it
over so far that if you bring your hands under your shoulders they’re on the
inside of your foot so this is lizard lizard pose your knee is on the outside
of your shoulders your foot I like to turn my toes up to the corners a little
bit and then all you got to do here is sink the hips towards the mat so if you
like to push back and skip out on that stretch I know it’s tempting see what
happens when you just give it a little bit sink into those hips you can stay on
your hands or you can find your forearms if you’ve got a cushion or something
that allows you to come halfway down you can use that feeling this all through
that right side and probably the left and if you did come down onto your
forearms start to climb back up onto your hands we’re gonna take that foot
and move it to the middle of the mat again it’s gonna back into the lunge
except we’re gonna send the hips back so straightening the front leg so only
bring the hips back enough so that they’re stacking over top of that back
knee and then you can adjust front foot if you need to you slide it
forward so we’re straightening the front leg as much as we can to feel the
hamstrings to feel a nice stretch to the back of the leg so your knee might be
bent yes you might be feeling your hamstring that’s perfect
you’re gonna might be straight your leg might be straight that works too if you
need more you drop the chest once your legs straight anymore you drop the chest
half half it’s a nice hamstring stretch even into the calf out it tough flex my
foot here to get into the calf a little bit more but if you relax your foot and
you still feel an awesome stretch that’s perfect too stay as you are let’s see one more
breath here and then using it in hell we’re gonna let that knee bend and the
hips shift forward back into the lunge so we’re gonna start to move that foot
over to the left side we’re covering all sides of the mat with that front foot
I’m going to lay our shin down and also lower our hips so you can take your foot
and bring it nice and close to that left hip so I want you to think about
squaring your hips to your mat instead of rolling all the way over to one side
think about coming through Center so that’s where adjusting this front leg
comes into play so you might be having it nice and close to them the hip or it
may be a little higher if you’ve got nice open hips pigeon pose cuts up Jason
because pigeon pigeon pose he’s so I’m taking inhale chest and as you exhale
you can melt it down maybe onto the forearms but let those hips be nice and
heavy that I would are hip if you’re getting a lot of discomfort in the inner
hip and the inside of that hip just move this heel nice and close towards your
hip it’s a few breath here in pigeon one more inhale and exhale gently
lifting yourself out lifting yourself out of pose if you want to come into
downward-facing dog you definitely can if you want to come into Child’s Pose
you can do that as well if you want to have a seat have a seat you can have a
seat whatever you like just take a little break here before we switch sides
that left leg and just notice when are those sensations running through that
right side maybe even into the left side already how do they feel how do you feel whatever you already wherever you might
be right now eventually find your way back onto your hands and knees and we’ll
bring that left foot forwards left foot forward start with it in the middle of
the mat hands on the floor and then sinking into the hips to start find that
right hip flexor at the top of that right quad and then we’ll start to set
up the lizard so our hips are already sinking forwards
heel toe the foot over to the left let them me come out to the left as well
again I like to turn my toes out a little bit instead of pointing them
straight forwards my knee legs that better yours might to bring your hands
to the inside of the foot and sink into the hips feel free to find the forearms
or drop it low whenever you like or stay up here there’s just a few more moments and
laser feeling nice lovely hip-opener that is this pose if you did come on to your forearms or
your pillow or anything you can come back we’ll start to scooch that foot to
the middle of the mat again and then send the hips back for the half splits
feeling the length the back of that leg so I’m gonna try not to move the hips
all the way down so you’re sitting on your mat keep them stacking over top of
that back knee and just find that hamstring should be too hard to do this
feels awesome for me right now hopefully it feels awesome for you too so let’s take one more full breath here I’m using an inhale sending the hips
forward and bending the front knee again find that lunch and then you can scoop
heel toe your foot all the way over to the right side and lay your shin down
your foot towards your hip or your heel towards your hip and then think about
letting those hips be nice and heavy trying to square them towards the mat
towards the floor Oh take it inhale skip the inhale and exhale folding forward if
it feels good finding your breath here a lot of thoughts and emotions can come up
in Pigeon so really try your best to keep focus on the breath control your
breath nice big inhale nice cleansing exhales I’m ready to move out a pigeon
nice and slow downward-facing dog child’s pose or anywhere else you would
rather be to take a moment and just notice how those hips feel those legs
feel everything in that lower body even the calves you did come into
downward-facing dog you can bring your knees all the way
back down we’re just gonna roll over onto our right side and do a nice quad
stretch so staying on that right hip and just reach back hug your heel towards
your glutes think about keeping the knees nice and close together just another breath here and then you
can let go of that foot we’re gonna switch sides you can roll over onto that
left hip whichever way you end up facing just go with it reaching back for that
right heel squeeze those knees together hugging that heel towards the glute and gently you can let that flip go all
the way we’re just gonna have a seat we’re gonna finish off with all the nice
butterfly so bring the soles of your feet together knees out nice and wide
take a nice big inhale and then exhale fold forward if you want to fold forward
or just stay sitting nice and tall if you did at a forward fold to this I
want you to start to come back up so inhale lifting your upper body back up
you can keep your legs as they are but take your hands and just place them on
your knees using inhale find some length through the spine roll your shoulders
back and down closing your eyes awesome work today you guys I hope you are
feeling nice and stretched out from the lower body I’ll see you guys tomorrow
namaste have a great day you

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