0:00
Hi and welcome to Badass Body Project
0:03
I am Anastasia and I am certified yoga teacher with Yoga Alliance with 9 years of yoga experience
0:13
Today we are going to do Hatha Yoga sequence that is actually focused on our hips
0:20
This is designed to benefit us in a way that actually release our emotions
0:27
So let's get started. Ok, so put your right knee in front of you, open your right hip, then open your left hip
0:39
and you can choose either to put your left foot on the mat or to place your left knee
0:47
on the right knee and soles of the feet to look toward the ceiling
0:53
Breathe through the nose and come with your right arm up, bend your right arm, place your
1:00
right elbow behind your head and go with your left hand behind your back and catch your
1:07
right hand. If it's not possible for you to catch with your left hand your right hand, you can also
1:14
catch a strap. Breathe through the nose, spine is long, breathe in your own rhythm, open your chest to the
1:28
right side, open your chest to the left side, come back to the center, place your left hand
1:40
on the mat next to you, right arm over your head, feel stretching in the right side of
1:46
the torso, come back to the center and let's change. Now let's put left knee in front of us, you can put right sole of the feet next to your
2:01
left knee or make soles of the feet to look toward the ceiling and let's go with left
2:08
arm up, bend your left arm, catch with your right hand your left hand, breathe through
2:14
the nose, turn your chest to the left side, both sitting bones on the floor, if it's not
2:24
possible put cushion below your sitting bone, look toward the right side, come back to the
2:33
center and place your right hand next to you, left arm over your head, feel stretching
2:43
in left side of the torso, breathe through the nose, breathe in your own rhythm and come
2:53
back to the center. Okay, so cross-legged sitting pose, hands on the knees and circle with your torso to
3:06
the right side, the deeper the circles are, the more stretching in your hips and glutes
3:13
you will feel. Breathe, let your breath guide you. To the left side
3:44
And come back to the center. Place soles of the feet on the mat, heels looking toward each other and come to yogi squat
3:55
If this is too much for you, you can always place a block below your sitting bones
4:03
Push with your elbows, your knees to the sides, breathe through the nose, of course you can
4:09
do it without elbows, without block as well, breathe. Let's release all the emotions that we don't want to carry on
4:24
Use your exhale to release them all. Amazing, gently come back to easy sitting pose and turn your chest to the right side
4:43
to the left side. With these twisting postures, we are also letting go of everything that we do not need
4:53
anymore in our life. Okay, so thank you, thank you for doing yoga with us today
5:01
I hope you actually get a feeling of releasing emotions and if you enjoyed today's session
5:10
don't forget to like this video and subscribe to our channel. Take care and see you next time
