Jul 28

Beach Yoga – 6 Hip Stretches Yoga Sequence

Hip stretches are a necessity!

Welcome to the beaches of Orange County, California, where I take you on a hip opening yoga journey of hip stretches, quad lengtheners, and hip flexor releases, plus we even open up the inner thighs, hamstrings, lower back, and side body – for the better mobility in your hips. 

This sequence was made for you! I know you’re a hard-working girl, and sometimes a hard-working job means many hours at a desk! (You’re not alone.) All this means is that you have to stretch everyday! 

WHAT’S INCLUDED BELOW: 

  1. Instructional YouTube Video 
  2. Downloadable Move Guide 
  3. Step-by-step Instructions and Images 
  4. Pinterest Stretch Guide 

 

Download the FREE Move Guide!

 

BEACH YOGA: 6 Hip Stretches~ 

Directions

Hold each yoga pose for length of time specified below. 
While you are holding the pose, breath slowly in through the noes for 4 counts, and slowly out for 4 counts.

Keep your attention on your breath and out of your mind chatter. Soften your eyes, and smile. Observe the subtle changes that happen moment to moment, and revel in the sensations you are able to create within yourself.

Let your body connect, and open your heart to new possibilities….

Beginner:  30 seconds – 1 minute
Intermediate: 1-2 minutes
Advanced: 2-3 minutes
…or more if desired!

Kneeling Side Stretch

1. Kneeling upright on both your knees, hip distance apart. 2. Reach the right leg out to your side, then place right hand on floor (as shown above) 3. Lift the left side of the body up, then reach left arm over – being concious that you’re not dumping to the side. Always lift up before stretching over to create as much length and space in the body as possible. 4. If it’s comfortable for you, take the gaze up towards the sky. If it’s not comfortable look straight ahead or down towards the ground. 5. Repeat otherside.

 

Low Lunge - ANJANEYASANA

1. Inhale, then as you exhale step your right foot between your hands, with knee over ankle. Lower left knee down, then slowly slide it back so you are on top of the knee towards bottom of thigh, so your thigh takes on some of the weight (not the knee entirely). Top of left arch should be resting on floor. 2. Inhale, and on your next exhale let your fingertips touch the floor as you lengthen your spine up towards the sky. Let your belly help you by drawing the belly-button in towards the spine. 3. As you breath, continue to draw the tailbone down toward the floor. Lift your chest from the strength of your back. If this is going ok for you, try to take your gaze up, without letting the integrity of the pose compensate.

 

Frog Pose - Mandukasana

1. Slowly lower your body down into frog, by using your arms to support. Walk your knees as wide apart from one another as they will comfortably allow, without straining, or torquing, your knees or hips. 2. Flex your feet strongly. The angle in both the knees should be no greater than 90 degrees. If this ok for you, lower down to your forearms. 3. Pull your belly in, soften your heart, and your shoulders. Gently push your hips back and downwards. 4. If the sensations in your hips begin to give into the earth, let it go and deepen the stretch.

 

1. Slowly lower your body down into middle splits, by using your arms to support. 2. If this is too strenuous on your hips, then start in a seated straddle, and reach the arms forward instead. 2. Pull your lower abdominals in to help protect your lower back. Keep the spine straight and strong. 3. This stretch is difficult, so find peace through the use of your breath. Open your heart up to the new territory of space throughout your body. 4. If the sensations in your hips begin to give into the earth, let it go and deepen the stretch.

1. Slowly lower your body down into middle splits, by using your arms to support.
2. If this is too strenuous on your hips, then start in a seated straddle, and reach the arms forward instead.
2. Pull your lower abdominals in to help protect your lower back. Keep the spine straight and strong.
3. This stretch is difficult, so find peace through the use of your breath. Open your heart up to the new territory of space throughout your body.
4. If the sensations in your hips begin to give into the earth, let it go and deepen the stretch.

 

Ardha Bekhasana a

1. Start lying on your stomach, and prop yourself up on your right elbow, so your elbow is under your shoulder, and legs are straight behind you. Pull the navel into the spine, and lengthen the spine upwards to the sky - letting your heart radiate up with energy. 2. Bend your left knee and bring the heel toward the left hip. Then, while keeping yourself upright on your right forearm, reach back with your left hand and clasp the inside of the foot near the arch. Rotate and slide your fingertips so they are pointing towards your body, and your elbow is pointing away from your body. (Shown in figure 5B). 3. Now, press your foot toward the buttock. If you have the flexibility, take the foot slightly off to the side and press it toward the floor. Be sure to keep your knee in line with your hip. Don’t push your foot too hard, and stop if it hurts your knee. 4. Things to watch: keep the shoulders square with the front of the mat and don’t collapse in the supporting shoulder. Instead, press down with your right elbow and lift your chest. 5. Once your thighs and hip flexors open, you can try the full pose, pressing both feet, using both hands, into your hips at the same time.

1. Start lying on your stomach, and prop yourself up on your right elbow, so your elbow is under your shoulder, and legs are straight behind you. Pull the navel into the spine, and lengthen the spine upwards to the sky – letting your heart radiate up with energy.
2. Bend your left knee and bring the heel toward the left hip. Then, while keeping yourself upright on your right forearm, reach back with your left hand and clasp the inside of the foot near the arch. Rotate and slide your fingertips so they are pointing towards your body, and your elbow is pointing away from your body. (Shown in figure 5B).
3. Now, press your foot toward the buttock. If you have the flexibility, take the foot slightly off to the side and press it toward the floor. Be sure to keep your knee in line with your hip. Don’t push your foot too hard, and stop if it hurts your knee.
4. Things to watch: keep the shoulders square with the front of the mat and don’t collapse in the supporting shoulder. Instead, press down with your right elbow and lift your chest.
5. Once your thighs and hip flexors open, you can try the full pose, pressing both feet, using both hands, into your hips at the same time.

 

Low Lunge ANJANEYASANA

1. Inhale, then as you exhale step your right foot between your hands, with knee over ankle. Lower left knee down, then slowly slide it back so you are on top of the knee towards bottom of thigh, so your thigh takes on some of the weight (not the knee entirely). Top of left arch should be resting on floor. 2. Inhale, and on your next exhale let your fingertips touch the floor as you lengthen your spine up towards the sky. Let your belly help you by drawing the belly-button in towards the spine. 3. As you breath, continue to draw the tailbone down toward the floor. Lift your chest from the strength of your back. If this is going ok for you, try to take your gaze up, without letting the integrity of the pose compensate.

 

Low lunge (ANJANEYASANA) with quad stretch a

1. Starting in low lunge, take an inhale and gently grab left foot with left hand, keeping the integrity of the pose. (A) 2. Inhale, and as you exhale, gently pull the foot into hips by turning the fingertips towards the body so that your elbow is pointing behind you. Let the sensations and heat in the quad inspire you to breath. (B) 3. Repeat steps 1 and 2 a total of 3x, slowly moving from position (A) to (B) and not forcing anything. It should take about 3 counts to pull in, and 3 counts to release. 4. Then hold position (B) for 30 seconds, 1 minute, or 2 minutes (or more if desired).

1. Starting in low lunge, take an inhale and gently grab left foot with left hand, keeping the integrity of the pose. (A)
2. Inhale, and as you exhale, gently pull the foot into hips by turning the fingertips towards the body so that your elbow is pointing behind you. Let the sensations and heat in the quad inspire you to breath. (B)
3. Repeat steps 1 and 2 a total of 3x, slowly moving from position (A) to (B) and not forcing anything. It should take about 3 counts to pull in, and 3 counts to release.
4. Then hold position (B) for 30 seconds, 1 minute, or 2 minutes (or more if desired). 

CLICK HERE TO DOWNLOAD THIS YOGA SEQUENCE!

 

Check out the Beach Yoga Hip Opening Sequence created for Pinterest !! If you’re not already following me on there, definitely add me by clicking here!

PIN ME! 🙂 

Beach Yoga - Hip Opening Yoga Sequence Pinterest

 

 

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