Hip Flexor Stretch (15 min practice)
ฝัง
- เผยแพร่เมื่อ 20 พ.ค. 2024
- If you're new to Science of Stretching, there are three principles to keep in mind (1) wet noodle (2) breathe to relax, and (3) time under passive tension. Using these three principles, you can very effectively open up your hips, hamstrings, and spine.
TIME REFERENCE
00:00 Intro
00:17 Pigeon Pose
12:02 Passive Squat
To learn more about the Science of Stretching, visit:
www.YogaBody.com/stretching/
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#hipflexor #hipstretch #squat
Oh Yes, more of these please. You are an inspiration!
Glad it helped, Bonnie!
- YOGABODY Team
Those 5 minute holds are a killer, thankyou. Yes can you please do more hip opening routines on TH-cam.
Yes , more of these videos please! Your teaching during the long holds helps me to understand my own biomechanics better and what needs more attention and care. Thank you for your time and help !
10:47 eastern time. Great class. Trying to get my 70 year old hips flexible.
I love the science of stretching and the lessons you give it helps me to do these poses correctly! Please don't ever stop 😁❤
Love these live videos! After doing pigeon on both sides for 5 min. each, then during the squat I noticed my butt was touching the floor, so the stretching in advance of the squat worked wonders! I need to get back to the hip opening challenge, I got sidetracked. Thanks for all you do, and I love the podcast, too!
Thanks Lucas! Such a wonderful idea. I took your hip opening challenge in May and November and what a difference it’s made. I regularly- or at least try - do the stretches each day.
Always great to participate in a class led by you Lucas. Your explanations of each pose and what muscles are being stretched are always easy to understand. Looking forward to more of these mini classes. You asked about convenient times...I'm EST so mornings to early afternoon works for me. Thanks so much.
Loved this! Would love some more inner thigh focused practices, and tips on dealing with severe imbalances from side to side.
Love YB and hip challenges with Lucas. They make a difference!
Even though I bought the 21 day hip opening challenge (brilliant, I can defenitely recommend) I love this video. Keeps me motivated to keep practicing during cold winter months. Thanks Lucas!
I just found you and appreciate your thorough, easy to follow, long holds, & informative teachings. I'll be signing up for your 21Day Hip Opening class. I would love to see a Hamstring loosening course from you sometime in the future 🤗
Loving your videos and teaching. I've had chronic low back pain for over 10 years and have tried every kind of therapy on the market. But no one has talked about long-hold stretching. Just finished 2 weeks of your science of stretching and it's been giving the most relief yet. Looking forward to where a few more weeks will take me. I want to try your "happy back" program too. Much thanks from rural Canada :)
Thank you Lucas, much appreciated! Struggle with getting heals on floor during squats….thanks for addressing question of falling back❤️
Thank you. You have helped my back, hip and ankle stiffness so much
I like that you said the angle of your shin doesn’t matter. I’ve been told so many times to keep trying to straighten across my mat (which has not been comfortable for me no matter how warmed up or flexible I am).👍
This was great, Lucas! I live on a boat and your classes & TH-cam videos are really appreciated!
Love these long hold stretches. Great for a focused stretch when you only have time for a coffee break. Love to see more bite sized sessions.
hi Lucas. first off thanks for putting out such quality content! i've always lived on the athletic side of life and definitely ignored stretching for the most part, and yes i've paid for it. i've started to implement this stretch routine almost daily and ive noticed some benefits! althought i've noticed that when i settle in the pigeon pose, i tend to get some tingling in both my legs within a few minutes, to the point where i feel like stopping, but by the end it feels great! i'd love it if you could enlighten me on what that means thanks!
ATHENS? I live just North in a small village before the border to SC. ¿Hablas Español? I wish I was as nimble as you. I guess it takes practice. I subscribed so make sure to post when you'll be in Georgia. Thank you for these workouts!
Definitely helpful, thanks. I've just discovered you today and would love to see more of this kind of content and methodology for sure. 15-25min eps are great!
Thank you so much! I will do these exercises indead of splits after my workout squats and jumps from squats with 20-40kg!
Thanks for this. 💓 Finding it hard to stay motivated this time of year. I have your gravity yoga videos, and love them as well.
Thank you for the explanation about pigeon pose. I was worried I had to get my shin exactly straight like at a 90 degree angle. On the front leg. This was good. I’m not clear yet on how to get into wet noodle. I still feel like it’s a tense stretch rather than relaxed
Thank you! I'm struggling with hip pain and stiffness. I'm 51 and feel like I'm in the body of an 80 year old!
I was feeling hip stiffness and aching as well now in my mid fifties! After stretching, 2 chiropractor appointments and cutting way back on carbs (bread, pasta, rice, potato) and sugar, the ache & stiffness is gone!
Same here. So tight
Really enjoyed this. Love the pigeon pose.
Thanks Lucas. I’m looking forward to the Hip Opener Challenge!
Just recently found you online. Turning 60 this year and need to limber up. I also have had high BP for 40 years and on meds. Hoping all of this helps a bit. Thanks very much for doing these videos.
Nathan, any progress to report?
Hi Lucas...thank you for this you tube tutorial. I did your 21 days hip opening challenge too and your techniques are always so helpful and spot on. I have a question that when I place my hands on the ankle and knee in pigeon, I feel little uncomfortable around my waist, like a twist, is it normal or am I doing it wrong?( happens both sides) Really looking forward to your reply.
Thank you for this great opportunity, I love watching your videos. Your classes not only show helpful stretches but are also easy to understand on the anatomical subject. More videos for the hips would be nice, with a focus on hip impingement.
Thanks Vanessa, we'll work on it...
Thanks for your advices!
Love your videos, very accessible and the explanations of what muscle groups are being stretched keeps me engaged. I've just purchased your science of stretching programme and can already feel the difference on Day 3. Cant wait to see what you put up next!
Thanks Becky!
This is one of my favourites.
Fantastic explanations and information. Thank you.
Do you have a video of stretching route at the end of the day? If so I would love to see it. You are amazing
Very helpful. Would love to see more. Thanks.
absolutely wonderful-so helpful
I love the way you explain everything about how to do the stretches
Thanks Janet!
Thanks for these videos which are so helpful.
Brilliant!!!
I am the kind of person that needs to understand the "why/what for" to do something, and I really love that you always explain things (and in a simple way), what is the pose for, why it is effective, what to be aware of, possible modifications, it's great! I really admire your work Lucas, thank you!
Thanks so much, Isabel!
Yes, please, more videos! Despite being in good physical condition, and a martial artist who regularly practices (and teaches), I have very little hip flexibility and mobility. I have difficulty sitting cross legged on the floor (when I try, my bent knees are almost as high as my shoulders). Just did this video in a much modified pigeon and am hoping continued practice will improve my flexibility and hip rotation.
Thanks Stacey! Keep stretching, keep going...
I’m sorry I missed the “live,” but I do hope you’ll do more of them in the future!
Great Lucas! Thanks very much. Pity you don't live in my neighbourhood (Amsterdam, Netherlands), would have loved to go to your fysical lessons.
I was never able to hold a stretch longer than 20-30 seconds before you came along. Your informative and supportive banter during the holds really helps me stay in the pose and I now routinely do 3-5 minutes holds without a problem. Thank you for tremendous improvements in my flexibility/mobility!
Happy to hear, Michael!
Great video thanks A LOT! ❤❤
Love these TH-cam sessions, Lucas. Just signed up for the Breathwork course, and I love adding these stretches in to my yoga practice.
Great, excited for the course!
awesome video! Thanks Lucas!
Nice to see you back.
Thanks for these videos! Super useful. I'm working on a slightly painful hip joint which became stiffer after a longer period of inactivity after a medical treatment (and lockdown) and your stretching methods work well. Your new fan from Costa del Sol, Spain!
Gracias, Diana!
This was very helpful for me. Thank you!
Great refresher Lucas!
this is fabuolous, I love these popping up randomly during the day. It remidns to just stop, drop, and stretch. I'm in Maryland!
thanks Andrea - keep going!
This was great.
You're awesome buddy. Thank You. For the record, I purchased a course or two. Very happy for what I've learned. Again, Ty.
Thanks J!
I love all that you share. It is a challenge for me sometimes having all this hardware in my lower back, I screw in the middle back and screw and plate in left knee
Awesome tutorial 🦾
Thanks!
Omg!!!!! Yes I needed this after a run 🤓🤓🤓
i thought I wont be able to stand after that pigeon pose. I think I should do this stretches regularly! Thank you!
I too have done the 21 day hip and science of stretching and have gained more from those than any other program. It just makes sense! But I also love these short videos with new variations. It makes it easier to share/show people who are hesitant to spend the money on full programmes😄
PS - @Lucas, what kind of pants are those, I've been looking for something similar
Great to hear you're stretching! Keep going!
Thanks Lucas! I took your Hip Opening challenge in November and saw (and felt) almost immediate results. Signed up for Happy Back in January. I'd love to see more live videos on TH-cam.
Nice I love it!
First checking you out on TH-cam.
Thanks,great class will be back👍🏼
thanks! good!
This is what i need
Hey Luca
Ive completed your 21 day hip opening challenge! And what I’ve gained from it, is just amazing for me! I can now sit for 2 hrs for meditation without any pain or tension in my body! Am grateful and pray for you to live long to help as many people as possible.
I know you teach gravity yoga and am really interested in learning and sharing that with people that have tight hips or body for that matter.
Do you have in person classes?!
Wow, Caroline! So happy to hear. Keep going!
Hi I’ve just tuned into you I’ve issues with a frozen hip and under a chiropractor. I’m liking your way of tutoring and having a look at your 21 day hip opening challenge. Keep up the great work:-)
Thanks Brian!
Great vid mate! You coming to the UK to teach any time soon?
Watching from Barbados, enjoying your channel very much and subscribing
I need a class for my core and anterior pelvic tilt
excellent!
All the way from Scotland
Please do a video on stretching the groin properly in butterfly.
Taking note of this. Thanks for the suggestion.
- YOGABODY Team
Great!
Hi Lucas, love your vidoes. Will you please show us some stretching exercise for Restless Leg Syndrome. There are millions of people who prefer doing stretching to combat RLS vs taking medication. Thanks Alot!
Thanks for the suggestions, Norman!
Thank you... excellent video... appreciate your advice
Thanks Arnold!
Love the TH-cam format!
Thanks David!
Thank you so much. Thank you
Thanks a bunch for your appreciation @marikakou!
- YOGABODY Team
really feels good and make me want to to more. Thank you!
Happy to hear!
Excellent info! Keep them coming!
Thanks, will do!
BINGO!!! The 15 minute Chair Yoga is for me!!! YAY. So, I can't get my shoulders working to extend the reach above my head - I'm about at 3/4 of the stretch. Hoping that daily practice will get me there. Looking forward to getting better so I can do your other videos. Thanks,
Glad it's helpful, Kim!
15:32 love your detailed instructions.
Glad you like the video!
-YOGABODY Team
Yes, more TH-cam classes please! Thank you for sharing your expertise!
Yea for more TH-cam videos!
This was great! Thank you.
Glad it helped, Carolyn!
- YOGABODY Team
Clicking in knees hips shoulders and stomach noises no matter what eat. Psiatica pain plus high blood pressure pills. trying all your advice including vagus nerve reset.
Thanks. Very helpfjl
Hi @Lucas and @YOGABODY Team this pose feels like the pose my body is really longing to do. However it is challenging for my left knee joint (instability and retropatella issues) what adjustments do you recommend? Are there also other poses that are this effective?
Thanks again for a wonderful effective class Lucas… it’s hard to to the 5 minute holds but afterwards it is always rewarding to feel the space created
Thank you for the explanations of what’s going on physically and for the modifications you offer. I’m a 66 year old woman who wants to maintain my flexibility and strength as I get older - and avoid hip and knee surgery! Thank you for posting these.
Nice stretches!
When are you commencing your physical classes? Would love to join for a course.
Thanks for your interest, not sure yet...
Hi, currently experiencing reflex chronic muscle tightness ( left knee into my calf and shin muscles while sitting ) will this stretch relieve the tightness? or is there any stretches you can recommend? Thank you, GOD Bless.
Hello Seth - give a try!
Lucas please, I am a Muay Thai fighter in Thailand. I want to improve my high kicks and get to the splits. I am trying to do the stretches that you show in these videos but I have a few questions (please answer me):
1- should I do these long passive stretch after my Muay Thai session or also before?
2- should I practice the same fee position everyday after the Muay Thai session or I have to give days rest in between the stretches?
3- do you think that anybody is potentially able to get the splits or there are anatomically factors that can limit the range of the splits?
4- why when I practice the long passive stretches and I see results the day after lol like I am stiffer than the previous day? Example: today I do a passive splits stretch, angle look very wide. Than tomorrow I practice the same exercise and it looks like I can not spread my leg the same width that I have done the previous day. Why?
Thanks a lot!!!
1- After, only after.
2- Anytime AFTER, rest or no rest doesn't matter
3- Front splits, learnable. Side splits, very few can do (bone limitations).
4- You can sometimes feel stiffer from stretches just like you can feel weaker after a hard workout... but it's not so. Keep going
@@YOGABODY.Official thank you so much Lucas!
thanks, very stiff. do you have recommendation for extended childs poise and extended forward fold.
Hello Robie - thanks for the suggestion, will do a video in the future.
What leg do you bend if your pain is on the right side from sciatica or is this even an exercise i should be doing for sciatica.
Hi, what would you suggest for yoga exercises/pose for osteoporosis of the spine?thank you
Better to check with your doctor
Do you have video on meridians?
Hi Mirko Todorovski - thanks for your interest. I don't know anything about meridians.
Is there an issue with having your legs further apart ? Unfortunately, apart from anything else, my abdo gets in the way.
How can I safely do this if I might have an SI injury or an inflamed SI