Whether you are sore from your morning run, squats at the gym, wanting to increase mobility or just down right tight in those hips, then this Yoga sequence will definitely loosen you up!
Russian Baby Maker
With the feet slightly wider than your normal squat stance, you will place your hands on top of your feet and wedge the elbows inside the thighs as deep as possible. You will then sit the hips down into a squat position while pushing the elbows out, trying to spread the legs apart where they meet the hips. You do not need to maintain an upright position. Hold this for 1-2mins.
The Lizzard pose is simply a long lunge in which you try to lower your chest to the floor inside the forward knee and drops the hips as low as possible – bringing the elbow to the inside of the front foot is the target, but primary focus is lowering the hips. Repeat opposite side holding for 1-2mins each side.
Double Pigeon / Firelog
Sitting on the ground place the left leg flat on the floor and bring the right leg up, placing it on top of the left leg. Your goal is to have your legs parallel to each other. Stacked on top of each other and not tucked back as if you were just crossing your legs. For a deeper stretch, lean your torso forward. Repeat opposite side holding for 1-2mins each side.
Prop yourself up with the support of your forearms and knees. Open your legs as far as you feel comfortable making sure your hips are in line with your knees and your knees are in line with your ankles. This pose works best when wearing long pants on a tiled floor, so your knees can keep sliding out, falling deeper into the stretch. Holding for 2-4 mins.