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Hip Openers
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Hey
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I'm Christina with Caravan in this session
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we will focus on opening through the hips much of our
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stress is carried in this area deep stretching throughout
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the hips can alleviate anxiety and release emotional
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stress will flow through a series of postures and
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hold them for an extended period of time to create
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space for healing
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let's begin in a downward facing dog
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Grounding through all four corners of the feet and
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all four corners of your palms bending knees a bit
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here
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hip tie belly in exhale inhale
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raise your right leg up
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keeping the leg in line with the hip foot is flexed
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and then bend the knee and open the hip to the right
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side of the room
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you can look under your right arm making sure the shoulders
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are in line here let's do some hip circles moving the
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knee in one direction
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Lubricating the hip flexors the joints and the other
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way
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Back to your downward dog split
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Look forward and come into a low light your knees directly
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over your front ankle keeping the back leg activated
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foot flexed
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Bring your head down come onto your fingertips
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Nice stretch for the left him here
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Bringing the left knee down point the toe and raise
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the arms up finding length on your inhale and coming
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up and then moving deeper into your head
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Brings each bring the palms down both them inside
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of the right foot
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walk your right foot out to the right corner of the
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mat moving into a lizard pose here
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you can keep your left knee down if that's enough for
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you
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or you can come up onto your tippy toes there let's
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shift forward and backward
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If you have enough space
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you can even come down onto your elbows and just hold
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here
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We'll hold this for a little bit longer because the
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longer we hold these poses the easier it is to create
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the condition to release that unnecessary tension
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Bring your left knee down if it's not already come
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onto your palms and from here keeping your left palm
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down bending your left knee bringing the right arm
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up and around grab the foot and kind of kick your foot
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into your palm here
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this is an amazing stretch from the front of the hips
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He gazed toward the back of the room
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Breathing through any discomfort
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gently bring that foot down palms back down find your
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way back into a downward facing dog
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let's take a few breaths here
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Inhale exhale signing it out
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Moving on to the other side inhale to raise your left
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leg up into a downward dog split same thing leg in line
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with the hip foot flexed
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you want both hip points facing down towards the mat
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inhale to bend the knee and open up the hip toward the
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left side of the room
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you can look under your left arm making sure your shoulders
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are in line
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let's do those hip circles
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one direction
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Maybe shaking the leg out then in the opposite direction
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Come back to your three-legged dog
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Inhale bringing the left foot forward into a low lunge
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Come onto the fingertips making sure that right leg
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is activated and strong
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Bringing the right knee down pointing the foot inhale
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raising up finding that thing
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And an exhale going deeper into the hip stretch
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Bring both palms down inside of the left foot
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walk your left foot out a little bit towards the left
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side of the mat moving into our lizard pose you can
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stay here again doing the same variation
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you did on the other side shifting backward and forward
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Perhaps coming down on to the elbows and holding here
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Breathing through that any of that discomfort that
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may come up
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If your right knees knocked down already bring it
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down to the mat point
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the foot come onto your palms
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Leaving the right palm down start to bend your right
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knee and bring your left arm up and around to grab the
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foot and they'll kick that foot into the palm and then
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stretch into the front of the right hip here
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Gently bring that right foot down both palms onto
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the mat come back to our downward facing dog
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Taking a few breaths here
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Moving into pigeon pose inhale
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raise the right leg up and then bend it
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bringing your right knee toward your right wrist
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and your left ankle towards your left wrist
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Try and keep this right foot flexed look behind you
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and make sure the leg is straight and your ankles not
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sickling
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Come up onto the fingertips find length first
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You can put something underneath here like a block
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or a pillow
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if you feel like you can't really make your way down
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to the mat
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otherwise inhale find length and then exhale coming
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into our pigeon half pigeon pose
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we're gonna hold this pose for ten full breath
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Trying to bring your heart closer to the earth
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When you're ready come back up bring the palms to the
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mat back into downward facing dog
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we'll do our half pigeon on the other side
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so inhale to lift the left leg up and then exhale bring
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that left knee toward the left wrist flexing the left
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foot making sure your leg is straight behind you
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the ankles not sickling inhale to find length and then
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exhale slowly get yourself down to the ground
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Breathing here for ten full breath
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Slowly roll out both palms onto the mat come back into
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a downward facing dog
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Step forward to the front of the mat
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then bring your butt down
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find the center of the mat
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extend the legs out in front of you let's flex our left
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foot and bring the sole of our right foot to our thigh
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here twist over to your left leg inhale
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raise the arms up and then exhale draping yourself
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over the front leg
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Pull yourself back up
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bring your right palm behind you we're gonna come
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onto our right shin into a stargazer pose lifting
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the hips up as high as it goes
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Feeling a nice stretch through the front body
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Come back down
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slowly extend both legs out in front of you again
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This time flexing the right foot extending that leg
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out bringing your left sole of your foot to your right
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thigh kind of twist yourself over to the right leg
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inhale
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raise the arms finding length exhale stretching
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over his right leg
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Roll yourself back up
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Placing your left pug behind you coming onto that
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left shed inhale up into a stargazer pose raising
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the hips as high as they can go stretching the front
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body
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Come back down slowly gently both feet flat on the
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mat scoot your butt toward your heels slowly roll
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down squeeze the knees into the chest
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Come into a supta baddha konasana opening up the front
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hips here
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Use your hands to your knees back together from here
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bring both knees in toward your armpits making your
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way into a happy baby pose holding the outside of your
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feet and pressing the knees toward your armpits
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By extending one leg out
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Massaging back and forth rocking your happy baby
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Bring the legs back in roll up to seated position
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I'm Christina with Caravan
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thank you for joining me for this hip opening practice
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enjoy your journey with Caravan
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