Up next in 10
30-minute at home yoga stretch with the incredible Claudia Mirallegro.
It might be a slower pace of workout than you’re used to, but it’s every bit as challenging for your body, trust us.
Join us in this Vinyasa flow now to work your muscles, improve flexibility, and clear your mind. All you need is a mat!
***
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0:05
hi everyone my name is Claudia and welcome to my proteins work out from
0:10
home series today we're going to be working through a yoga practice that is going to target your hips in all
0:17
directions it will be open to all levels all your need is your yoga mat so when
0:22
you're ready let's go ahead and get started so begin to take a full breath in through your nose open the mouth and
0:32
just let the breath flow out do it again
0:40
take a big breath in open the mouth let
0:46
it pull her out one more cycle and maybe
0:52
this time you can make your breath even more vocal so again deep breath in through the nose
0:58
filling all the way up open the mouth
1:03
and sigh it out settle into stoner now
1:14
as you settle into stillness I want you to drop into the reality that the planet
1:22
is actually spinning around thousand miles per hour as we are orbiting the
1:29
Sun the whole entire solar system with our Sun at the center of eight planets
1:37
are all spiraling around the galaxy together
1:42
we're actually moving at a speed which is incomprehensible and when you look at
1:51
like that you realize we are such a small piece of this ginormous puzzle we
2:01
are always moving and therefore always changing so know that whatever you feel
2:12
right now however it feels good or if it
2:18
feels bad or if it feels neutral know that it will change and in fact an
2:28
imprint can be made that the only thing that is ever constant is change so let
2:37
that promise of change and transformation help you to be more
2:42
comfortable in the here and now [Music] allow along the breath in and then a
2:53
deeper breath out that's how fast it can
3:01
change do again breathe in breathe out that's
3:14
how easy it can be to let go let's do one more cycle of breath deep inhale
3:22
filling all the way up audible breath
3:28
out ok my lives that start to add some
3:34
movement in with that breath so with your next inhale you're gonna start to
3:40
shift yourself forward and as you exhale will land on into all fours so a
3:46
tabletop position so I want you to have your shoulders stacked over the wrists and the hips over your knees you can
3:53
have that full structural support of your bones and then from here we'll take
3:59
a few rounds of cat-cow just to bring in a little bit of spinal action so if your next breath in you're going to drop the
4:05
belly lift the chest take your gaze up and flex the lower backs you're really
4:10
tilting the hips and as we breathe out we will round the back in the opposite
4:16
direction so draw your chin to your chest take your gaze to your knees I
4:21
want you to really spread your shoulder girdle so really over exaggerate this
4:27
flexion of the back so with the next inhale we'll come back to that first
4:32
base cow pose as you breathe out round the back cat pose let's do one more
4:41
cycle so inhale to cow make it a happy cow exhale to cat angry cat and then go
4:53
ahead and just start to come back to your neutral tabletop so release this time and then we'll just work into the
4:59
hip so I need to bring the right foot out to the right in line with your hair if you can't see me I'll just readjust
5:06
so the foot is out in line with the hip you can point the right toes to face the
5:12
front of the yoga mat and all we're going to do is bang into the knee to work into the hip joint
5:19
working into their femur bone as it rotates so you might hear a little pop a
5:25
little click don't worry it's all good that's what we want we're just bringing in some space lubricating and mobilizing
5:32
and energizing so make sure you switch the direction up of those rotations go
5:39
one way and then go the opposite way and then once you feel balanced go ahead and come back to your tabletop we'll just
5:46
take one round of cat-cow in between to renew Trull eyes so breathe in open the
5:51
chest Gaines goes up breathe out round the back neutral tabletop let's swap
6:00
sides so the left foot is going to go all the way out in line with the hip point the toes forward bend into the
6:06
knee and then again begin to find those rotations make sure you get your breath in there and then switch the direction
6:19
go the opposite way and then once you're
6:27
all balanced out let's meet all the way back in our central point tabletop once
6:33
you get there you're gonna walk your hands just a little further forward spread all 10 fingers so you're really
6:40
gonna root down through each and every fingertip kind of like your grip in the yoga mat and then with that grip in
6:46
action begin to curl your toes under plug down through the feet push the hips
6:52
up and back and we will arrive in our very first downward-facing dog of this
6:57
practice so I want you to just take the next 20 to 30 seconds to land into it so
7:04
make sure your points of contact are doing what they're supposed to be doing supporting you there your foundation so
7:11
you're pressing your hands and your feet into the earth so lift your hips up and back taking the gaze towards your knees
7:19
now from your down dog look forward at your hands and then walk your feet forward so we're
7:27
going to come to malice honor for this first round again so we can work into the hips so and we need to wiggle the
7:33
feet about as wide as your yoga mat point the toes out like little ballerina feet bend the knees and lower your hips
7:41
towards your heels so we're pressing down through the soles of the feet lift
7:46
in the chest high and then you can bring your hands to your heart center in a prayer position and just take a few
7:53
moments to arrive there pretty deep hip-opener so from here we're in
7:59
external rotation we're gonna add in some internal rotation since this is missing and a lot of modern-day yoga
8:06
practices so if you find this challenging don't worry you're not alone from your Milazzo now we're gonna move
8:12
of their breath so take a deep inhale as you exhale I want you to lower your
8:18
right knee to hover from the yoga mat keep your chest lifted you're pressing
8:23
down through the knife edge of the right foot and the sole of the left foot then as you inhale the knee is going to come
8:29
all the way back up to Center exhale we lower the left knee so the knee just
8:35
hovers we're moving with this mindfulness inhale the knee comes back up exhale lower right inhale back up
8:46
exhale lower life let's do one more round inhale exhale and
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good come back to center breathin this time as you breathe out you're gonna drop the hands send the hips up high
9:08
point your toes forward relax your head we're in a forward fold I want you to
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just enjoy this forward folded position you can imagine that you're like a
9:19
puppet and all your strings have just been closed so you're literally just flopping and folding and finding this
9:26
weight this heaviness so that might encourage you to sway a little bit here
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maybe even pulls the chest maybe Rock the head from side to side you can even
9:38
flutter your lips just feel that sense
9:43
of release maybe even on relief and then
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from this grounded place we'll begin to roll the body up so take your time go
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slower than you want to feel the legs begin to engage let the spine stack find
10:05
in an articulation of your back body undulation of the vertebra roll the
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shoulders back extend your arms up to this guy let's make this an offering so
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I want you to bring your palms to touch and then trace your thumbs down to your Third Eye Center for clarity of your
10:27
thoughts and manifesting your dreams into existence then trace the thumbs to
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your lip for clarity of speech and only
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speaking words of truth and then trace the thumbs down to your chest for
10:47
clarity of your actions and only accent in ways that align with your higher-self
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now take a deep breath into yourself Philip part lips and let the breath go now stay
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with that beautiful breath we're going to link it back with movements which is what thing yesterday Oh go really is
11:10
breath to movement so now with your next inhale extend the arms all the way up to the sky palms can be shoulder distance
11:18
apart as you breathe out fold all the way back forward so we come back to that
11:23
position that we was just in forward fold where the head is heavy from your
11:28
forward fold breathe in and come to halfway lift so your fingers can come to
11:33
your shins you can use this connection to push your chest further away from the size allowing the spine to be long
11:41
especially the neck now as we breathe out we're going to drop the hands all the way down to the yoga mat under the
11:47
shoulders and then step the feet back to a high plank position so I want you to
11:53
find that your entire body is in one long line of energy push your heels back
11:59
and the crown of the head forward and then press the hands into the earth so you can start to lift up out the
12:05
shoulder blades retract the shoulders spread them breathe in and shift slightly forward as we breathe out we're
12:13
going to lower to the knees so we're going to work through a modified push up we'll call this vinyasa for today so as
12:19
you lower the chest as you exhale I want you to keep the hips high it's a
12:25
modified push-up the elbows our room as we breathe in we're gonna lower the hips
12:30
and lift the chest simultaneously cobra pose keep spreading
12:35
the collarbones maybe some friends want to take it higher King Cobra maybe some friends want to take it all
12:42
the way to put facing dog you can choose at home now as we breathe out we arrive
12:47
back in our downward facing dog from your down dog begin to extend the right
12:54
leg up and back behind you keep your hips neutral from here we're gonna bend
13:01
the right knee and you're going to open the right hip point the right toe all
13:06
the way to the left look under your right arm and think about spiraling your chest open as you draw your navel in to
13:14
protect the lower back now as you inhale go ahead and neutralize the hip extend
13:20
the right leg and as we breathe out we're gonna bring the right foot all the way forward in between the thumbs
13:27
take a big step up if the foot doesn't quite get there you can just wiggle it
13:32
on up now from here bring the left hand under your left shoulder if it isn't
13:38
already extend the right arm up to the sky we call this easy twist but it's
13:44
actually not that easy so if you want to make it less challenging you can drop the left knee if you want to tap into
13:50
the intensity you're gonna spin all ten toes to the right so notice how I come
13:56
on to the knife edge of that back foot and now this is a really nice pose to work into the outer hip into the IT band
14:03
which is that space between the gluteus minimus and the gluteus maximus and this space gets really tight if you do a lot
14:10
of linear movements so a lot of running cycling or even if you just do a lot of
14:15
sitting so this is a nice position so just hang out and breathe so keep stomping down through the right heel
14:22
lift the hip a little higher wherever you are take a big breath in as we
14:27
breathe out we're gonna start to come back so bring the right hand down to the earth we're gonna change things up today
14:34
so we're gonna start to circle to the back of the yoga mat walk the hands to the left and then start to walk the
14:41
hands all the way to the back it's been all ten toes to the back right hand into
14:47
your right shoulder lift the left arm up to this guy same pose just face in the back and then again you can choose which
14:55
variation you want to go to you can drop the right knee or you can spin all ten
15:00
toes out again keep pressing down to lift through
15:06
the outer hip open the chest maybe your gaze can go up big beautiful breath in
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as we breathe out start to come back the hand is gonna come down we will take a
15:19
vinyasa set the left foot back breathe and shift forward breathe out lower to
15:26
the knees lower the chest the hips are still high inhale drop the belly lift
15:34
the chest take it to a back band of your choice breathe out to downward facing
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dog okay left side extend the left leg
15:45
up and back breathe in as you breathe out bend the knee open your hip look
15:53
under your left armpit keep pressing down through your hands and maybe even send the right heel towards the earth to
15:59
work into the hamstrings of Mirth now breathe in and eat long gait the left
16:04
leg neutralize your hips if you breathe out draw the left foot forward in
16:10
between their firms again if it doesn't quite get there just keep wiggle it on
16:15
up find your variation breathe in to easy twist
16:21
maybe the knee goes down or maybe you spin the toes out keep opening through the chat as we breathe out the hand is
16:29
gonna come down to the earth we'll walk the hands all the way to the right and then all the way back to the front of
16:36
the yoga mat left hand under the left shoulder lift the right arm up open up
16:42
take a big beautiful breath in as you breathe out drop the hand high plank
16:49
shift forward inhale lower exhale the
16:55
knees the chest the chin now lift the chin and the chest breathing in
17:02
the downward-facing dog you breathe out now let's just take three breaths here
17:09
to sing backup so inhale together open
17:16
the mouth from release do it again inhale exhale one more cycle like that
17:28
and really enjoy it so big breath in audible breath out okay my love's we're
17:38
gonna do a second round and we're gonna add on always optional so from your down
17:44
dog extend the right leg up and back open the hip first base is hair it's
17:52
what we just did if you want to go a little more you're gonna start to bring the right foot behind you prepping for
17:59
wild thing pose so you drop the ball of the foot you lift through the hips
18:05
lengthen the left leg reach the right arm up and over you and try to let the
18:10
head be heavy open through your chest and through the hip and then begin to
18:15
bring it back with no drama we extend
18:21
the right leg neutralize the hips inhale exhale the right foot comes forward
18:30
right arm lifts up easy twist breathe in listen this time as we breathe out we're
18:38
gonna pulse here to work deeper into the hips so all you're going to do is reach the right hand all the way to the back
18:44
of the yoga mat so I like to have my toes turned out if you want to go a
18:50
little extra you can even drop the left hip here remember to listen to your body
18:56
though now as we breathe in we're going to reach the right arm back up if you
19:01
lowered the hip you can lift the hip again it's going to take it deeper into the IT band as you breathe out you lower
19:08
and you reach back let's do one more round with the breath
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inhale exhale now breathe in and reach
19:21
the right hand back up preparing to move to the back of the yoga mat as you
19:26
breathe out drop the hand begins to unwind and try to make this really fluid
19:32
easy twist to the back left hand lifts up inhale hold as you exhale
19:40
so my friends you can stay here if we just want to work into the outer hip if you want to work on side plank
19:46
you're gonna start to spin the toes to the left we got this left foot towards the right foot and then extend the left
19:54
arm up to the sky keep lifting through your hips opening the chest maybe the
19:59
gaze can go up here four three two on
20:07
one high flying well done lower to the knees you know the drill now then the
20:13
chat and then the belly lift the chest we inhale downward facing dog exhale
20:24
left side and that is chill time extend the leg inhale open the hip exhale you
20:35
can stay or if you want some more wild feeling the left foot drops behind you
20:40
you lift the hips open the chest reach the left arm up and over back all the
20:48
way it's a three-legged dog you breathe in left foot forward you breathe out left
20:58
arm up to the sky we inhale remember this time we pulse as you exhale reach the Huynh back maybe
21:06
lower into the hip inhale lifting exhale
21:11
reaching back maybe lowering one more full round inhale exhale okay
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breathe in and lift the hand back up as you breathe out we start to unwind and
21:30
unravel and move fluidly back to the front of the yoga mat like a ninja right
21:37
and lift up to this guy easy twist remember you can stay or if you want to
21:43
go for side plank on this side you spin the toes to the right wiggle-wiggle-wiggle this right foot to
21:49
stack on the left foot lift through the hips open the chest take the gaze up for three stay strong
21:58
two on one high plank lower lift so
22:11
downward facing dog to wreath that and then from your down dog we'll work into
22:18
my favorite restorative hip opening pose pigeon so you're gonna extend the right
22:25
leg back behind you and then draw the right knee behind your right wrist bring the shin to the earth
22:33
so you want to bring the shin at a diagonal bringing the right heel toward
22:39
your left hip flexor and then drop the left knee lift your chest now I want you
22:46
to take a breath in and really fluff the chest up like you're fluffing up a pillow so breathe in and fluffer puff up
22:53
as you breathe out you're gonna start to fold the chest forward into an imaginary
22:59
pillow so you can come down to your forearms or maybe you have the capacity to drop the chest all the way down to
23:06
the earth and we'll hold it here for about 60 seconds
23:14
maybe even closing down your eyes now and just enjoying this time to
23:21
introspect to go in what to notice
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- you observe to get curious
23:40
get curious about any sensations are beginning to arise physically and
23:53
emotionally
24:13
now wherever you've journeyed off to begin to come back start to lift the
24:19
chest come to your hands curl the toes under the left toes bring
24:26
the knee off the yoga mat and start to reset in downward facing dog if you need to give that right leg a
24:34
little shake out go ahead might last a little bit life
24:39
I gained a new one depends which way you look at and then we'll go through the
24:45
left side let's balance everything out so extend the left leg nice and high
24:51
bring the left knee behind the left wrist chin down to the earth bring the
25:02
left heel towards your right hip lower
25:08
and lift the chest take a breath in puff in the chest up inhale as you exhale
25:16
begin to fold and go on your own little adventure here you can come to your full
25:22
rounds I'll come all the way down to the forehead and again we'll stay for just
25:29
about 60 seconds 60 seconds of you time
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[Music]
25:55
when you think you create
26:02
when you react you accept
26:11
and when you feel you connect so what
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are you feeling into right now why are you reacting to
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what are you thinking about draw your
26:31
awareness inward and then bring your
26:36
awareness back to your breath make it a little deeper
26:46
and then slowly does it start to bring the chest all the way back up through
26:51
Center drop onto your left hip this time and then swing the right leg all the way
26:59
round and we'll bring the soles of their feet to the earth bring the hands behind
27:06
the backs of the knees and then we're gonna start to unravel the back all the way down to the yoga mat kind of like
27:14
you're a carpet unraveling oh microphone just got trapped and just leave that a
27:20
second and then eventually you're gonna drop the spine all the way down you can
27:26
draw the knee then give them a little squeeze maybe peeling the chest up
27:32
maybe peeling your forehead up towards your knees fully embrace yourself to
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squeeze yourself into a tiny ball giving yourself a big loving hug and go ahead
27:47
and take a final really big breath in and as you breathe out come to lie all
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the way down onto your back enjoy your
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final position of this practice shavasana pose so I'm going to leave
28:04
your hair for about sixty Seconds to just soak up all of
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that goodness that we just cultivated so
28:17
close down your eyes and relax
28:29
now if you have the luxury of time then I invite you to stay in shavasana for as
28:37
long as you need to but if you're ready to move on
28:43
start to bring some energy back into your body so reawaken your body
28:52
eventually drawing the knees into your chest placing the hands behind the backs of
28:59
them to give yourself a little rock up to a seated position crossing their legs
29:09
sitting up nice and tall and then finding that your hands meet at the
29:15
center of your chest in a prayer position now bring this sense of joy
29:21
with you throughout the rest of your day and as I bow to you at home
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I say namaste thank you so much for
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joining me and please stay tuned on the my protein account is going to be lots
29:43
more at home live workouts come into you [Music]
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you [Music]
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[Music]
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