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Umass amherst dnp capstone do my capstone securities analysis private limited pune maharashtra get dissertation chapter on accounting as soon as possible hello beautiful in this video I'm going to show you eight different hip opening stretches that you can do anywhere all you need is your yoga mat and your body and feel free to join me in this stretching routine as I will be leading you through all of the postures and you can do it with me so this first stretch is sort of like a lunge and there are two ways to do it you can just do a regular lunge with your foot down or you can pull up your foot with your hand and pull it forward to get an extra stretch in your thigh so as you can see my knee is right above my ankle my front knee is right above my ankle and my weight is leaning all the way forward as much as possible my hips are in one line and I've decided to give an extra stretch to my thigh by pulling my ankle up and forward with my hand and just breathe you can also look backwards to help you focus just looking back at one spot and breathing through the pose so the next posture is quite common in yoga classes it's called pigeon pose and I'm bringing my foot forward in front of my body with my foot as far forward towards my elbows as possible but in the beginning if you are not capable of doing this yet it's okay to have your foot closer to your hips you can even tuck it in so that it's under your hips and my elbows are on the mat but you can have your hands on the mat if you can't go quite that far or you can even put your forehead down and rest it on your hands and just breathing through this pose really really helps just taking long slow breaths make sure that you are not in any pain because you don't want to tear any muscles and prevent yourself from being able to continue stretching every day so let's do the same with our left leg now pulling it our word and bringing our foot as close as possible towards our elbows getting a really good stretch in the quads and in the right hip joint we're aligning our hips in one line and you can bring your hands forward onto the mat or if you are more flexible bring your elbows down or you can also choose to go all the way and bring your forehead down onto the mat and just staying here once again taking deep breaths in and deep breath out just focusing on one point now coming out of the pigeon pose I'm moving to the next hip opening exercise and I'm bringing my foot into the crease of my left elbow and my knee into the crease of my right and just keeping that left foot on the ground and we're just gently swinging our right leg back and forth massaging the hip joints just so that it loosens up a bit and if you feel like you can't pull your leg all the way up and tuck it into your elbows feel free to just keep it down lower towards the ground and just work it pulling it closer and closer to your chest and interlocking your fingers so that eventually you can have your knee and your foot in the crease of your elbows with your fingers interlocked now we're going to do the same thing with our left foot just wiggling it side-to-side left to right gently it doesn't have to be big swinging movements just gentle movement so that you can really feel the movement in your hip joint and here I invite you to just gently close your eyes or stare at one point in front of you on mat or on the floor and just continue breathing in and out deep deep breaths and wiggling your knees side to side so then I expos I'm going to be showing you is just a cross-legged pose where we're alternating feet so first I'm having my left leg forward and my right leg behind it and I'm just leaning my body forward as far as I can with my hips still on the ground and just giving that left leg a nice stretch feeling it in my quads and also giving a nice forward bend to my spine just relaxing it there's no tension whatsoever in my back now switching legs I'm bringing my right foot forward and my left foot tucked behind it as close as possible to my body with my knees as far down and I'm just leaning forward once again relaxing my entire back on the ground and if you can't go this far forward placing your hands on the ground in front of you and just walking your fingers as far forward as you can while your hips are still on the mat that works totally fine as well and once again you can stay here for as long as you need this post feels really really amazing and the longer you stretch the more benefit you will get the more flexibility you will find so just stay here until you're starting to feel uncomfortable and the next pose I'm doing here is the butterfly stretch so I'm interlocking my fingers and placing them underneath both of my feet sorry about the wind here guys it was super super windy this day and I'm pretty high up in a tree house anyways so what I'm doing here is I'm just wiggling my legs up and down up and down and just warming up my hips and now I'm reinter locking my fingers comfortably and from the bottom of my spine I'm bending forward and pushing down my leg with my elbows so my elbows are pushing down using my bicep strength and my head is going down as close as possible to my feet it is not important to keep your back straight in this posture but it is very important to start the bend from the bottom of your spine and not to start it from the top so just bending down as far as possible and pushing down on your legs so that you can really feel your hip joints opening up so the next posture that I'm going to show you guys today is similar to pigeon pose but we're going to be laying on our back and the first leg the right leg is going to be tucking on top of the left knee or the left thigh I should say and my fingers are interlocking behind my thigh if your fingers if your hands excuse me don't reach behind your leg you can gently grab your knee as well or just reach for it if they don't go that far as well just bringing your legs up as close as you can to your chest and pulling them as much as possible so that you can really feel that stretch in your right quad both hips are on the ground as well and now I'm switching to the other leg so tucking the left foot on top of the right foot right below the knee my ankle is supported by my leg and I'm just pulling my leg as close as I can to my chest getting a stretch in the outside of the quad my eyes are closed and I'm breathing deeply just trying to stay in this posture as long as possible just to get that full stretch Wow it is super super windy I'm so sorry about that guys I hope that wherever you are doing your stretching it is not this windy because the mat was really getting in the way anyways the last stretch of the day that we will be doing together and I am showing you here is a great great great lost hip opening stretch so my feet are parallel to each other and they're as wide as they can go in order for me to be able to squat down and I'm squatting as far as possible and just bringing my elbows on the inside of my knees pushing them outwards with my hands in prayer position at my chest and this pose can be quite uncomfortable because it's really really stretching out your hips so just keep your eyes closed and breathe as deeply as possible just bathing in that feeling of uncomfort because that is where the progress happens but make sure that there's no pain in your knees your knees should be behind your toes not leaning too far forward so leaning on your heels mostly and if you can't quite bring your hands to the center of your chest just make sure that you're pushing out with your elbows you can keep them a little bit above your chest by your neck area or just hang your hands down below your chest so there are eight hip opening stretches for you guys I hope you enjoyed stretching with me and I will see you next time latest research papers on lifi technology order Evangelical Christian.