Hello Peeps, you might noticed that there was no Thursday Tutorial last week? Sorry for that but I had a kinda good reason:  Sundering in Phuket 🙂

So here we go with another #thursdaytutorial and one of my absolute favorite hip stretches!!

Prep Pose:

    • (Supta) Virasana
    • (Supta) Baddha Konasana

How to get in there:

Sit on the floor with your legs straight and your spine upright. Then start bending your right knee and bring it in to your chest.

Rock your leg first:

Lift the the right leg up, keep it bend. Take now your left arm to grab your right hand right behind your leg. So your right knee lays in your right elbow cris while your right heel rest on the inside of your left elbow. Keep rocking your leg leg a baby gently from side to side. This helps to open your hips a bit further if they feel really tight.

Then swing your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip.

Sit evenly on the sitting bones.

Inhale and lift your right arm up, while pulling the right shoulder blade down. Bend your elbow with your palm facing your back.

Exhale and sweep the arm behind your torso and place it on top of your upper back.

Now inhale and lift your left arm grabbing for your right arm from below.

Lift actively through the crown of your head. Right Elbow pointing up to the ceiling.

Firm your shoulder blades against your back ribs and lift your chest.

Stay in this pose about 1 minute.

Release the arms and uncross the legs. Repeat with the other arm and leg. Start with rocking your leg! And remember that whichever leg is on top, it`s your opposite arm which is low.

Modifications and Props:

If you can`t reach for your fingertips but wan`t to have the same stretch? Simply take a belt and pull on the two ends away from the center of your body.

Deepen the pose:

If you feel okay in an upright sitting position, deepen the pose with an additional forward bend on your next exhale. Inhale and slowly come back up.

Follow up poses:

Benefits:

Stretches the ankles, hips and thighs, shoulders, armpits, triceps and chest

Contraindications and Cautions:

Serious neck or shoulder problems. No forward bending when you feel dizzy!

>> Stay safe and have fun trying out new things! << 

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