Namaste Himalayan family we hope you all are doing good and great so for today’s session our topic is hip mobility and flexibility so whenever you feel like practicing let’s begin

so we’ll start this session with chanting 3 om whenever you’re ready let’s start simply sit back relax in any comfortable position and whenever ready close your eyes and place your hands on your knees just take a moment here to find yourself and to prepare your mindset for the class for the session

nice and easy take your time now try to imagine a center of the line from your head to your shoulder and your shoulder to the hip and then with that imagination try to center yourself and then feel the lightness and slowly take a deep breath in expand the chest and exhale release inhale

breathe in and exhale breathe out take a time take a breath again inhale and with the next exhalation place your hands on your left take a time now we’ll chain three om all together slowly take a deep breath in inhale
Om………………………………………..
Om………………………………………..
Om………………………………………..

Now feel the vibration of om breathing and around take your time take a moment here now with the next inhalation slowly open your eyes namaste i will start the session with um sitting position

so i wanted to sit back relax and straight your leg in dandasana roll the buttocks out and stretch your leg open your legs according to the mat distance and the rest your hands by the sideways to make your spine straight exhale take your time and try to

spread your toes nicely so the way you spread your fingers the same way spread your toes and then pointed toes exhale inhale raise the toes back exhale point your toes nice and easy feel the stretch coming from the quads to ankle inhale feel the

stretch on the calves exhale for pointed toes like a belly have that feeling and then inhale pull your leg towards you nice exhale point your toes nice and easy take your time then inhale point back now roll your thighs out the feet should be going outward

like a book so you have to open legs and then slowly come to the center and close and touch the big toes of the floor open leg like a book and then exhale to the center inhale open and leg exhale come to the center now make a circle from out to end

nice and easy and at the same time keep breathing keep smiling make sure you have to make more movement from the ankle it’s okay to relax the hips but make sure it should be feeling from the ankle and then go for the opposite direction for five four three keep breathing two and one

Now slowly fold both legs let’s do some mobility work here so you have to open legs accordingly and keep the spine straight so now first drop your right knee down and keep the left leg lifted up take your time breathe in you can twist a bit towards the left

leg inhale lift the right knee up take your time exhale release the left knee down and have that feeling of pulling the knee towards the left side so you can see more engagement of the glutes inhale up exhale drop the right knee down shift a bit

towards the left side lift the chest up inhale lift the right knee up drop the left leg down and pull the knee back as strong as you can then inhale to the center take a time exhale and again try to pull the back knee to the hip and hold three breathe in keep lifting the chest up two one inhale of the right knee up will switch the sides hold

three and pull the knee two one inhale to the center now from here slowly drop the right knee down at the same time lift and then drop the left knee down so you should be facing towards the left leg take a time release the hands find the balance find the stability release the hands to the side face now engage your glutes press the knee down and with the back foot off the floor like this exhale release it

Inhale up exhale relax take your time we’ll do it one more time inhale all the way up lift higher and as you exhale release the knee down and keep breathing to avoid cramps inhale up reach higher exhale release now same thing we’ll do the right side

take your time switch your leg adjust the hips accordingly breathe in edges the knee adjust the ankle lift your chest up and then slowly lift the ankle off the floor keep looking forward exhale relax inhale up exhale relax take your time we’ll do it three more round inhale up exhale relax nice and easy inhale up exhale release inhale lift

up and we’re gonna hold breathe in toward cramps exhale three two one release the leg and then slowly come to the center take a time keep the spine straight and roll your legs like you’re rolling the book grab the foot lift your chest higher and then

exhale go forward with a straight back exhale breathe in keep lifting the chest higher exhale keep swinging the shoulders right and left left and right and always do work on the range of motion from the different variation

So it will also help you to doing some vineyard supposes as well inhale come to the center and now slowly switch towards the left leg in the same way and i’ll lift the back knee up straight the back leg and lift the leg higher off the floor come all the way

forward grab the leg hold here exhale point your toes inhale lift your chest up exhale release the toes and sand the leg back fold the leg in after the floor hold here for three two one tuck your toes straight the leg all the way forward grab the foot tuck your toes towards you lift your chest roll the thigh out lift higher exhale lift your chest

more higher three two keep breathing and one hold leg as it is three lift the chest more higher sand the leg back by switching on the left leg four two from the knee hold three two lift the hands up exhale release now we’ll do the same thing on the left

leg change your side first take your time adjust accordingly when you are comfortable here lift the foot off the floor as well as knees slightly leg forward all the way stretch the leg up exhale flip the foot more higher hold here for three two one

pointed toes release the toes nicely with controlling fold the leg hold three two one inhale to the center tuck it toes towards you reach high lift your chest up take a time and make sure the shoulders are not coming towards the air release it release the

leg hold and slowly switch the leg back and fold the leg from the knee hold here lift your hands three two and exhale release take your time to slide the right leg in lean forward and we’ll meet in table chop nice and easy exhale relax over your heel

Breathe in keep lifting the chest forward exhale relax inharmony spine lift up your pelvis come in the upward facing dog around your spine will meet and downward facing dog take your time strong hands inhale lift the right leg high or as high as you

can step your right leg inside of the right hand drop the left knee down first stretch yourself upward now from here to focus on rolling the back thigh in so we can stretch the quads here the hip flexor lift the knee off to the floor find your balance so the

purpose is do not let your legs go down and try to straighten the leg but at the same time keep bending the knee so you can feel all the stretch and as well as strengthening breathe and then slowly straight the back knee straight the leg lift your arms up make another step push your hips down three two one exhale release the

hands now slowly lift up and lift the front toes off the floor hold here you can place your hands by the sides breathing and breathe out for three keep lengthening the spine nice and easy two everyone then fold the leg and switch towards the outside by lifting the back toes off the floor bend the right knee make a nervous thing keep

the chest lifted keep smiling keep pulling the toes towards you release the hands on the mat exhale inhale lift your chest up exhale release your calf from the mat take your time

now try to bind your right hand on the right leg lift the chest up look forward for three two and one release the hands slowly switch towards the front leg take your time lift up your leg fold the left leg hold here for three keep lengthening the spine pull the

toes towards you to feel the stretch on the cuffs as well and one release the hands slide the right leg back in one leg downward facing dog release leg down take a time move your hips right and left left right take a time breathing in breathe out now lift the

left leg higher reach high send the left leg forward take a time release the back knee on the floor left your trunk up inhale i will repeat the same thing on the back knee lift off the floor have that feeling of pulling the leg back but at the same time push your

knee down roll the thighs in lift your hands off try to find a balance for five breathe in inhale exhale inhale exhale nice and easy tuck the tailbone in inhale exhale then slowly straighten the back knee make a name stay over the head push your hips

down for three reach high two one exhale release the hands down take a fingertip support slowly straight the front leg and hold here keep pulling the toes towards you lengthening the spine for three square your hips two exhale and then fold right leg

turn leg out repeat the same thing take a time make a namaste lift the toes towards you hold here do not drop your hips keep the hips lifted off to the floor lift your chest higher three two one then bind your left hand on the left leg grab the ankle and hold here for five keep breathing you can make a twist as well two and one

Release the leg release the hand go to the forward waist lift up the toes forward the back leg lift your chest up hold for three again keep lengthening the spine by sucking your belly in two one exhale for four release your hands on the mat slide the left leg

up exhale release the leg down and then slowly make a nice wave from the spine go all the way forward release your knees and we’re gonna relax here in the child pose leave the hands take a time to catch your breath exhale breathe in exhale breathe

down slowly slowly straighten both hands meeting downward facing dog now walk through or jump through in between your both hands release your hips down relax on your spine hug your legs towards the chest and unlike a book make a circle from

your hips joint nice and easy opening legs by grabbing the ankle for ten nine easy keep smiling do not dance three two and one now switch aside from the different direction for 10 9 8 five four three two at the same time try to keep touching your hips on the floor stretching come to the center lift up your head off to the floor then slowly

release your feet on the floor take your time release your hands on the sideways by pressing the big toe lift up your hips off the floor exhale relax lift up engage your buttocks exhale relax inhale up expand your chest exhale really

Open your pelvis sexy now place the right leg inside aligned with the hip for the left leg place the left ankle over the right knee and open the knee to the outside raise the hands to the sideways take a fingertip support inhale lift up release it down five

inhale exhale inhale three exhale two inhale one and hold three two one exhale release take a time release the left side shake your hips and then slowly place the right ankle over the left knee take your time adjust the foot and have it ready fly lift up

five four push your hips more up three two one hold three two one exhale release take a time release the foot relax now for a few seconds just open leg like a butterfly and release your hands to the sideways and close your eyes and have that feeling of pulling the legs down gravity is doing their work but at the same time you have to be

aware about pushing the legs down so it’s your work rest of the feel the nice stretch on the inner groin four five four three two one then release your spine lift your leg up hug your legs and swing right and left left and right and slowly roll back roll forward and sit in any comfortable position for sukhasana quicker time and relax

So this is it for today’s session i hope you enjoyed it we worked on the building this mobility and then we worked on the strengthening and as well as stretching so let’s end this session with one om and three shanti

whenever you’re ready close your eyes and go for the chin mudra with a straight hand take your time adjust yourself no rush inhale exhale nicely breathe out now we’ll join one om three shanti have that feeling of proud slowly take a deep breath in

Om………………………………..
Shanti Shanti Shanti’h

Now slowly release your hands rub your both palms gently and generate the heat of your practice and slowly place your palms on your eyes your face to the shoulders to the chest to the lower back to the hips and in the same way hug yourself your big

hug to the cell be thankful for this practice for the mat for the groove as well and slowly release your hands gently open your eyes namaste thank you we’ll see you in the next session for now take care.

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