Yoga for Flexibility | Lower Body | 17 Minutes

Yoga for Flexibility | Lower Body | 17 Minutes



hi everyone welcome to Rachel Pichler
yoga my name is Rachel today is
flexibility Friday so if you tuned in
last week you know what that means but
for those of you that are new on Fridays
we are getting flexible so last week we
did a nice practice for our upper body
and today we’re getting into our lower
body so find some space find your mat if
you’ve got one and let’s start
stretching out our hips quads hamstrings
all that lower body area and if you
liked this video please subscribe to my
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leave a comment let’s get started you
guys
all right so we’re gonna start laying
down on our backs today so make your way
on down and you’re gonna pull the right
knee into your chest and just let the
left leg or the left foot find the mat
starting just straighten the right leg
you can hang on to the back of your quad
or maybe slide your hands up the back of
your leg if anybody does have a strap or
a towel or anything like that you could
place that onto the foot to help make
your arms a little bit longer but most
importantly I want you to just relax
your upper body so your shoulders your
head are resting on the mats and you’re
just feeling a nice stretch to the back
of that leg
so stay here for another breath
and then you can start to bend that
right knee send that leg out long and
we’re just gonna roll on to our right
side our right hip so you can come up
onto your forearm find your right hip
and then you’re gonna reach back for
your left foot and encourage that foot
or the heel towards your glute getting
into your quads if you feel this stretch
in your quad by bringing your heel
towards your glute
stay here if you want more you could try
to bring your left hip down and your
foot down so instead of sitting on your
heel though bring it to the outside of
your hip that’s gonna let your hip come
all the way down to the mat and then
from here you could stay on your
forearms you could even be sitting up
like this or maybe you can lay all the
way down and even plant your right foot
that’s just gonna take things slightly
further by squaring the hips to the mat
a little bit but wherever you need to be
to feel a quad stretch find that
position
we’re gonna stay for just one more nice
deep breath and then we’re gonna start
to make our way back down onto our back
so if you did have that leg tucking
under you bring it out lay down again
your left knee is gonna come into your
chest and then you’re gonna start to
extend that leg up towards the ceiling
so hanging on to the back of the quad or
the calf or the foot maybe using your
towel or your strap if you’ve got one
but this really is a no props class so
don’t worry about if you don’t have
anything but your own body it’s relaxing
the shoulders
and then nice and slowly you can start
to let go bring that left leg out nice
and long roll onto your left side this
time so find your forearm start by
reaching back for your right foot
getting into that quad as you stay here
or maybe trying to bring that right hip
down the right foot would be beside your
beside your hip and then you could lay
down or stand your forearms sit up
whatever works best for you it’s and
then feel free to plant that left foot
if you want to take things just that
much further
I’m taking your last nice big breath on
this side and then you can start to make
your way out of your quad stretch you’ll
let your legs go up nice and long and
then bring them in cross your ankles
come up onto your hands and knees we’re
moving into our lunge into our hip
flexors so that right foots gonna come
forward mm so your hips might be over
top of your back knee but I want you to
try and push them forward a little bit
so as you are able to push those hips
forward adjust where your front foots
going so as far as those hips come
forward
I want your front knee over top of your
front ankle still so if you’re coming
really far forward just move your foot
your front foot forward as well and then
once you’re happy with where your legs
are in the lunge bring your hands to the
mat and then really just sink the hips
down and forward here you can keep the
hands on the mat if you’re feeling a
really awesome stretch if you do want to
bring your hands up to your knee you
could give it a try
a little bit more work to balance
because you’re not using your hands
anymore still getting a really good
stretch through the hip but I want you
just to relax your upper body wherever
you are just try to take all that
tension out of your shoulders try not to
hold yourself up out of the hip stretch
and just let your hips kind of fall as
far as they want to they’re only gonna
go as far as your body will let them so
just just breathe
awesome work you guys we’re gonna bring
our hands down if they’re on your knee
send your hips backwards just enough so
that you take all that stretch under the
hip flexor and you Search’s straighten
that front leg we’re gonna get into our
hamstring one more time
so half splits says you straighten this
front leg you can keep your foot
completely relaxed if you’re feeling a
stretch if you’re not though or if you
just want to take it further start to
flex the foot pull your toes back
towards your forehead and then you can
drop your chest towards your knee if you
want to but feeling a nice stretch to
the back of that leg
nice work you guys so let’s bend back
into that front knee except this time
we’re gonna bring the right right foot
over to the edge of our mat so heel toe
your foot over to the right side bring
your hands to the inside of that foot
and still think about lowering your hips
towards the mat this is lizard
this is lizard so you’re just trying to
lower the hips down your knees just kind
of flaring out to the side a little bit
you can find your forearms or you could
stay on your hands but we’re getting
into that right hip that glute that quad
you might even be feeling this to the
left side all over lizard pose so you
guys can stay here if you’re happy with
what you’re feeling if anybody wants to
try to add a quad stretch into this one
though it is quite intense and you might
not be able to grab your foot but you
can give it a try for sure so you’re
gonna come back up onto your hands your
left hand is going to kind of find the
edge of your mat so your right foots on
the right side your left hands on the
left side and then you’re going to take
your right hand you’re kind of twisting
here and you’re reaching back for your
foot so don’t worry if you can’t grab
your foot just bring both your hands
back down to the mat for your lizard but
if you can get your foot or if you’ve
got a strap or towel you could hook
around your foot to bring your heel
towards your glute it’s a really really
good intense quad stretch but you’re
still trying to drop your hips towards
the mat so if you’re creeping up if
you’re pushing the hips back send them
forward again you’re getting into the
hips you’re getting into the quad
getting into a little bit of everything
so if you got your foot right now start
to let go bring your hands to the mat
again walk that foot back to the middle
and then send it all the way back we’re
gonna take child’s pose except child’s
pose couldn’t look a little different if
you want it to your knees are gonna come
out nice and wide you’re going to start
to drop your forehead down your arms can
be above your head and then from here
your big toes might be together which is
how we usually are in Child’s Pose
but if you want to get into your hips
you’re gonna bring your feet out wide or
maybe even parallel to the edges of your
mat but you’re still sending the hips
back towards the heels like you’re in
Child’s Pose
awesome you guys start to lift yourself
back up let’s go to the other side so
your left foots gonna come forward for
the lunge so again taking a second to
send the hips forwards and then
adjusting the front foot the front knee
making sure they’re stacking over top of
one another and when you found that nice
low lunge you’re getting into the hip
flexor you can keep your hands on the
mat you can’t bring your hands up to
your knee wherever you want to be this
is a few breath here
softening those hips relaxing your
entire upper body
awesome work you guys let’s take one
more inhale and then bring your hands
down as you exhale sending your hips
backwards just enough to straighten that
front leg as much as you can maybe
pulling the toes back towards the floor
head half splits
just stay for another three breath or so
on this side feeling that hamstring and
then you can start to bend back into
your front knee heel toe that left foot
over to the side bringing your hands to
the inside of that foot that’s that
knees just kind of falling out to the
side a little bit
lizard trying to lower the hips as low
as you can towards the mat maybe finding
your forearms or staying up on your
hands thinking a few breath here before
we add the quad stretch if you went for
it on the other side
so feel free to stay here and your
lizard or start to add a lizard twist
lizard quad stretch so take that right
hand rest it on the edge of your mat
left hands reaching back for the right
foot so you’re twisting a little bit
here you could add the twist and skip
the quad stretch but if you can reach
for the heel or the foot and then bring
the heel towards the glute woo depending
on how tight you are in the quads it’s
usually a pretty pretty awesome stretch
nice to have you guys start to let that
fur go if you’ve got it bring your hands
back down heel toe your foot back to the
middle and then send that knee back in
underneath we’re going to come into a
wide legged straddle so you can sit down
I like to turn lengthwise on my mat so
that I bring my legs out wide and
they’re stay on my mat but it doesn’t
matter which way you face bring your
legs out nice and wide so as wide as you
can
we’re gonna start by sitting nice and
tall so wherever you feel more supported
place your hands they can be behind you
they could be in front of you either one
just taking a few breath here before we
start to fold forward so if you’re
already feeling that stretch your inner
legs perfect if you want a little bit
more you can start to tip forward start
to tip forward if you feel like you are
leaning backwards if you’re falling
backwards and you’ve got a pillow or a
towel or anything like that you could
just stick under your butt a little bit
it’s just gonna help you tip the pelvis
and fold forward instead of falling
backwards so you could give that a try
and just being nice to your knees in
this one I feel like flexing my feet
take some pressure out of my knees you
could try to bend your knees here and if
that doesn’t work if you’re still
getting discomfort in the knees just
bring your legs a little bit closer
together
nice job you guys so let’s start to come
back up if you are folding forward bring
your hands to the outside of your legs
help them come back together we’re gonna
lay down on our backs again for thread
the needle to get into our glute one
more time so plant the left foot cross
the right over top of the left and then
you can lift that left foot up into the
air hang on to the back of your quad
again and just sticking your right arm
through that hole that your legs are
making and encouraging your legs towards
your chest feeling this and that well
that right hip that glutes that quad
thus taking one more breath and then you
can start to switch sides so that left
foot will come down uncross your legs
and then bring the left over the right
this time hanging on to the back of that
right quad or maybe your shin hugging
the legs in towards the chest
nice Ricky guys start to bring that
right foot all the way down uncross your
legs roll to the side or rock up to
seated find that comfy seated position
cross-legged or on your knees and
bringing your hands together at heart
center that is all for today you guys a
nice lower body stretch
happy Friday if it’s Friday for you it’s
Friday for me regardless have a great
rest of your day and until we see each
other again namaste


Yoga for Flexibility | Lower Body | 17 Minutes


All credits go to Rachel Pichler Yoga