Full Body Yoga Flow Workout / Hip and Inner Thigh Stretch

Hey, welcome to my channel. My name is Rosalia. So today we are doing a 45-minute vinyasa flow. Um, it is a little bit dark because I'm doing it a little bit late at night. Enjoy the nightly vibe. All right. Oh yes, and the focus is inner thighs and hip stretches. All right.

A comfortable cross-legged seat. Root down through your sit bones. Let your shoulders slide down your back and reach your crown tall. Just begin to arrive. Start to deepen your breath. Take a breath in, sit tall, then hinge at the hips, walk the hands forward and fold. Exhale, release down completely. Stay here and soften into the fold. Come back up. Uncross and recross the legs. Seated fold, other side. Sit tall, breathe in, then fold over the legs as you exhale. Let your head hang, let your hips sink down. Send breath into the hips. Slowly rise, uncross And recross the legs. Interlace your hands behind your back, then move the hands to the right hip. Take a deep breath in. Exhale, head tilts right. Maybe close the eyes as you breathe here. Keep the left shoulder back and down as you stretch. And release. Interlace the fingers and inhale, reach the arms up and flip the palms to the sky. Hold here, anchor the hips down and grow even taller. Heels of the hands continue to reach high as the hips stay grounded. Release. Lower the arms down. Inhale to lengthen your torso. Look right. Exhale. Breathe in, turn the head forward. Exhale left. Take a few more rounds on your own. Come back to neutral. Next stretch, other side. Clasp your hands behind you and And then move them to your left hip. Take a breath in. Exhale, tilt the head left. Feel the right side of the neck stretch. Right shoulder stays down as you stretch. And release. Find tabletop. Roll over your shins and plant your hands. Press firmly through the hands, tuck your toes, and hover your knees just an inch off the mat. Slowly lift your right hand and stretch it forward. Inhale. Hand Hand lowers, exhale. Left hand lifts, inhale. Hand lowers, exhale. Take a few more rounds on your own. With your next exhale, find Down Dog. Lift the hips up and back. Make any adjustments you need to here. Maybe walk the hands forward or the feet back. Then press the hands down into the mat and reach the tailbone high. Slowly walk the feet to the top of your mat for a forward fold. Just let the arms and Head hang heavy. Release any tension. Bend the knees, then roll up to Tadasana. Inhale, Urdhva Hastasana. Stretch fingertips to sky. Exhale, fold forward, release all the way down. Inhale, halfway lift up, left foot back. Breathe out, low lunge. Plank. Breathe in, step the front foot back. Exhale, chaturanga. Lower halfway down. Up dog. Inhale, elbows straight. Exhale, downward facing dog. Flip the feet back over and send the hips up and back. Walk to the top of the mat again and find forward fold. Soft bend to knees and roll the spine up to Tadasana. Urdhva Hastasana. Inhale, arms sweep up. Exhale, forward fold. Inhale and lift halfway up, right foot back. Exhale, low lunge. Inhale to plank, elbows bent to 90°. Exhale. Inhale, up dog. Flip the feet, down dog. Exhale. Bend your knees, gaze forward. Inhale, exhale, step or fly to the top of your mat. Inhale, halfway lift. Exhale and fold forward. Urdhva Hastasana. Breathe in, exhale, Tadasana, chair pose. Bend your knees and inhale, reach your arms overhead. Exhale and spill over your legs, forward fold. Inhale, halfway lift, left foot back. Exhale, low lunge. Easy twist, firm the feet and peel your right hand to the sky. Breath in. Exhale, lower the hand back to the mat. Inhale, plank, and take a vinyasa on your own. One more round. Bend your knees. Inhale. Exhale, step or hop to the top. Inhale, halfway lift. Exhale to fold. Inhale, circle sweep arms to sky. Arms Lower. Exhale. Inhale to another chair pose. Exhale, forward fold. Inhale and lift halfway. Step your right foot back. Exhale, low lunge. Easy twist. Peel the left arm up to the sky. Breathe in. Exhale, lower the hand. Inhale to plank and move through your vinyasa. From down dog, inhale right leg high. Exhale, scorpion dog. Bend the knee and stack the hips. Inhale, leg up, 3-legged dog, right foot forward. Exhale, low lunge. Inhale, lengthen the spine. Exhale, forward fold, left foot forward. Inhale, stretch arms overhead. Exhale and fold forward. Inhale to a halfway lift, left foot back, breath out. Coming into Warrior 2, anchor the back heel down and inhale up, arms out to a T. Place a deep bend in the front knee and lower the shoulders away from the ears. Inhale, Peaceful, right arm sweeps up. Extended side angle. Exhale, front knee stays bent. Stretch your right fingertips down, left arm by your ear. Move the right knee towards the little toe to open the hips and get a stretch in the right inner thigh. Move the left shoulder back a bit to open the chest to the sky. Breathe in, Peaceful Warrior. Exhale, Low Lunge. Windmill the hands down. Inhale, Plank, and take a vinyasa on your own. Other side. Inhale, Sweep your left leg high. Exhale, Scorpion Dog. Bend your knee, open your hips to the side. Inhale back to 3-Legged Dog. Low lunge. Exhale, left foot forward. Breath in. Lengthen the spine. Exhale, forward fold. Step the right foot to meet the left. Inhale, urdhva hastasana. Exhale, fold. Inhale, halfway lift up. Right foot back. Breath out, Warrior 2. Back heel to the mat. Inhale up, arms wide. Shift the front knee a bit to the left, open the hips and gaze left. Inhale, Peaceful, left arm up and back. Exhale, Extended Side Angle, lower the left fingertips down, right arm by your ear. Move the left knee towards the left little toe to feel the left inner thigh stretch. Just some time to Turn the left arm into the left leg here. Inhale, peaceful reach up and back. Exhale, low lunge, cartwheel the hands down. Inhale to plank and move through your vinyasa. Adding on this round. Inhale, right leg up and back. Exhale, low lunge. Inhale, lengthen the spine. Exhale, forward fold. Step the left foot forward. Inhale, circle sweep arms Separate the feet wide, toes point out. Exhale, sink down into a deep squat, hands to prayer. Hold here. Inhale, let the hips drop as the thighs press back. Breathe out, release to forward fold. Inhale and lift halfway up, left foot back. Exhale, step the left foot back.

Thank you.

Warrior 2 again. Seal your back heel down. Rise up. Peaceful Warrior. Inhale, right hand to sky. Half Moon Pose. Exhale, shift weight into the right foot and place the right hand down. Lift your back leg high. Breath in, left hip stacked over right. Left arm reaches high. Now move to Sugarcane. Bend your left knee, capture your left foot with your left hand, and open your chest. Actively kick the foot into the hand. Find a backbend here. Keep kicking, maybe even lighten the weight in the right hand. Peaceful Warrior. Back foot down. Inhale, right arm high. Extended Side Angle. Exhale, right hand stretches down, left arm by left ear. Stay here for a full bind. Left arm reaches back and Around as the right arm reaches under the right thigh. Move the left shoulder back, maybe take the gaze to the sky. Release and inhale, peaceful, right arm up. Exhale, low lunge. Inhale, plank, and take a Yes. Left side now. Inhale, left leg lifts. Exhale, low lunge. Breath in, lengthen the spine. Exhale, forward fold. Step forward. Urdhva Hastasana. Breathe in, separate your feet wide, come back to Malasana. Stay here. Inhale, press the thighs back to stretch the inner thighs. Exhale and fold. Inhale, halfway lift, right foot back. Exhale. Find Warrior 2 again, back heel to the mat, rise up. Inhale, Peaceful Warrior, tip back. Half Moon, exhale, weight in left foot, left hand to mat. Inhale, right leg high, right arm high. Find Sugarcane, bend your right knee, capture your foot with your Right hand. Kick the foot into the hand and open the chest. Keep kicking. Maybe the left fingertips start to float off the mat. Peaceful Warrior. Back foot down. Inhale, left arm high. Extended side angle. Breath out, left hand reaches down, right arm by the ear. Take the full bind. Right arm reaches back and around as the left arm dives under the left thigh. Move the right shoulder back, gaze to the sky. Release the bind. Inhale, peaceful, left arm up. Exhale, low lunge. Inhale to plank and move through your vinyasa. Inhale, Sweep your right leg high. Exhale, low lunge. Warrior 2 again. Rise up, arms out wide. Now pivot the front toes in, face the side. Inhale, hands to your hips. Exhale, wide-legged fold with a long spine. Hinge forward, hands to the mat. Breathe gently here and soften into Into the stretch. Keep breathing here. Let the head be heavy. Bend your left knee, Skandasana. Sink the hips low, hands to prayer. Press the palms into one another, lengthen the spine. Stay here. Bring the left hand to the mat and inhale, reach the right arm high. Maybe gaze towards your right hand. Feel Feel the chest open. Keep reaching the right fingertips high, then release the tail a little lower. Find low lunge. Walk the hands to the top of the mat. Pyramid pose. Step the back foot up a bit, back foot to 45 degrees. Back leg straight, slight bend in the front knee. Square the hips. Inhale to a long spine. Exhale, fold over the front leg. Relax the head and neck. Let the right hamstring start to open. Just allow the breath Breath to be long and slow here. Prep for Warrior 3. Bend the front knee and step the back foot back. Start to rise. Inhale, hands to prayer. Shift forward, back leg Exhale, engage the upper back muscles to open the chest. Draw the shoulders down the back, away from the ears. Prep for Tree. Hands stay in prayer. Breathe in and Stand tall. Pull the left knee up into your chest. Exhale, left foot to right inner thigh. Draw the left thigh bone back to feel a stretch in the left groin. Press the foot into the leg and the leg back into the foot. Tadasana. Exhale, step the left foot down. Inhale, circle sweep arms to sky. Soften your knees and exhale, fold forward. Separate the feet hip width for Padahastasana. Slide your palms under your feet. Inhale to a halfway lift. Exhale, Bow over the legs. Maybe a gentle massage of the wrist creases with the toes here. The arms are really active here, drawing the chest closer to the legs. Release the hands, step the feet together. Then slowly roll up to Tadasana. Oh, that wasn't long enough. Inhale to another Chair Pose, and this time hold. Reach long through your fingertips. Draw the arms back by the ears. Feel the shoulders work. Interlace the hands above your head, pointer fingers to sky, then exhale to a flat back. Check if your weight is in the heels, and if it is, shift the weight forward a bit. Feel the shoulders work here as you hold. Release down to forward fold. Inhale, halfway lift. Pop back to bend elbows. Flow through your vinyasa. Inhale, left leg up and back. Exhale, low lunge. Warrior 2 again. Back heel down, rise up. Pivot the front toes in. Breathe in, hands to hips. Exhale, wide-legged fold. Hinge forward, hands to mat. Let the torso relax down and take a few breaths here. Keep breathing here. Lean slightly forward, weight more in the toes. Exhale, right knee bends, Skandasana, left leg long. Left toes point towards the sky. From here, right hand to the mat. Inhale, left arm reaches high. Maybe take the gaze up to your left hand. Keep stretching. Stretching long through the left fingertips, then heavy the hips, release them down. Move to low lunge, walk the hands to the top. Pyramid pose, step the back foot up, back foot to 45 degrees, back leg straight, micro bend in the front knee, hips square. Inhale, long Exhale, fold. Let your torso drape down as you soften into the stretch in your front hamstring. As you stretch, keep the left hip pulling back so the hips stay square. Left foot's raised. Set up for Warrior 3. Front knee bends, come onto the ball of the back foot. Inhale, rise, hands at heart center. Back leg floats up, breathe out. Set your gaze on the floor a few feet in front of you as you balance here. Use the glutes to lift the back leg up even higher. Move to Tree. Stand tall. Inhale, pull the right knee up into your chest. Exhale, right foot to left inner thigh. Guide the right thigh bone back to lengthen through the right inner thigh. Feel the connection between the foot and the leg. Press them into one another. Exhale, Tadasana. Step the right foot down. Left knee floats up. Breath in, hands to heart center. Figure 4 chair, left foot crosses over. Exhale, sink back. Feel the left outer hip stretch. Keep balancing and see if you can bend the right knee even more. Tadasana. Exhale, step the left foot down. Right foot lifts. Breath in, hands to prayer. Other side, cross right ankle over left thigh and exhale, sit low. Feel a stretch in the right glute. Keep reaching the chest forward as you sit the hips even lower. Exhale, Tadasana. Step the right foot down. Inhale, stretch arms overhead. Exhale. Forward fold. Inhale and lift halfway. Hop back to bent elbows and flow on your own. Keep the feet where they are and walk the hands back to meet the feet. Bring your hands to your hips, engage the back. Inhale, lift halfway up and hold. Place a micro bend in the knees here if you need to. Inhale, rise all the way up. Exhale, arms by your sides. Inhale, urdhva hastasana. Exhale and fold forward, left hand to right foot. Then right hand to left foot. Inhale, find length. Begin to look under your right armpit and exhale, twist to the right. Pull with the hands to work deeper into the twist. If the right hip has drifted out to the right, draw it back in. Other side. Bring right hand to left foot, then left hand to right foot. Inhale to a long spine. Exhale, look under your left armpit and twist to the left. Let your breath flow as you pull with the hands to twist deeper. If the left hip has crept out to Pull it back underneath you. Unwind, release the hands. Walk the hands forward, downward facing dog. From down dog, breathe in and gaze forward. Exhale, step or float to the top. Inhale to a half lift. Exhale to fold. Inhale, circle sweep arms to sky. Exhale to Tadasana. Where's the money? Inhale back to chair pose. Exhale, twist right, revolve chair. Connect left tricep to right outer thigh. Push the palms into each other. Each other to rotate the chest even more to the right. Forward fold. Let the arms hang heavy. Breathe in, back to chair. Exhale, twist left. Revolved chair. Connect right tricep to left thigh. Push elbow into thigh and thigh back into elbow to spin the chest more to the left. Where's the light I used to know? Where's the light I used to know? Forward fold, release completely down. Inhale to a halfway lift, plant your hands, hop back to bent elbows, move through your vinyasa. Oh, I got a cramp. Inhale, right leg to sky, set up for corkscrew. Step your right foot to the outside edge of your right hand and And soften the back knee down. Reach your right arm back, thumb pointing up, and capture your back foot. Take slow breaths as you open the front side of your back thigh. Now let the foot go, back leg long. Tuck the back toes, back to 3-legged dog. Inhale, right leg high. Exhale, back to down dog. Inhale, left leg to sky, corkscrew pose. Step your left foot wide to the outside edge of your left Hand and soften the back knee down. Reach your left arm up and back, thumb points to the sky, and take hold of the back foot. Feel the opening in your right hip flexor. Let go of any tension as you continue to hold here.

6.

Now let the foot go, back leg long. Tuck the back toes and inhale back to 3-legged dog, left leg high. Exhale back to downward facing dog. Lower the knees and have a seat on your heels. Rabbit pose, knees hip width Reach back and take hold of your heels with your hands. Then lift up through the abdomen and round forward. Lower the crown of the head to the mat as the hips lift high. Actively pull on the heels with the hands and send the hips higher. Feel a stretch along the spine as you hold here. Rise back up. Now find a seat on your mat. Extend the left leg out long to the side. Right leg bends, heel close to your glute. Inhale here. Exhale, fold forward. Feel the left groin lengthen.

So sorry.

Check in with how things feel. Maybe crawl the hands a bit further forward or take the right knee more to the right.

Rise back up.

Seated Star. Glue the soles of the feet together and then move the feet away from you as far as you can. Take a deep breath in here. Hinge at the hips and fold over the legs. Exhale. Maybe let the head soften toward the feet. Feel a stretch in the outer hips. I cried into my life like you've always been here. Start to rise. Keep the feet together and draw the legs in as close to the body as you can. Start to hinge forward, long spine here. Breathe in, keep length through the lower back, and exhale, fold completely. Release here and let gravity pull you deeper into the stretch. Keep stretching here and send breath down into the hips. Slowly rise up, separate your feet wide, and lengthen your legs out long. Take a deep. Breath in, then leading with your chest, hinge from the hips and start to tilt forward. Find your first point of resistance and soften the chest down towards the mat. Just can't go any further. Looking in your eyes when I see coming We're about halfway through this hold. See if there's any place in the body you might soften. Slowly rise back up. Leave your right leg out long and bend your left knee, heel towards your glute. Take a breath in, crawl the hands forward. Exhale, feel the inner thigh stretch and breathe. I'm finding myself in the middle. Come back up. Komukasana. Lay your left leg down and. Sweep your right leg on top. Let the knees stack and draw the heels in close to your hips. Inhale as you root through your hips, and exhale, walk your hands forward and fold over your legs. Let your chin come towards your chest and your outer hips root down into the mat. Let the weight of the head ease you deeper into the stretch.

Slowly rise.

Half saddle. Left leg long, right leg bends, heel close to your glute. Take the left foot in your hands, then lead with the heel and extend the left leg. If your back is rounding, bend the left knee a bit. Lower the leg back to the mat. Let's move on to the other side. Gomukhasana. Lay your right leg down and drape your left leg on top. Draw the heels in close to your hips so that the knees stack. Inhale, Press your hips down. Exhale, fold gently forward. Heavy the head to feel a stretch through the cervical spine. With every exhale, feel the hips soften a bit more. Rise back up. Half saddle, second side. Right leg out long and bend your left knee, heel towards your glute. Take your right foot in your hands and then extend the right leg. Bend the right knee if you need to, to preserve length in the lower back. Lower the leg back down. Reverse tabletop, hands behind you. Soles of the feet flat to the mat, then lift the hips. Exhale, lower back down. Make your way onto your back. Straighten your left leg long on the mat and extend your right leg towards the sky. Then bring your left hand to your left hip, hold the right leg with the right hand, and sweep the leg out wide to the side for an inner thigh stretch. Use the left hand on the left hip bone to help keep the hip anchored to the mat. Heavy the left hand on the left hip to keep the hips level. And maybe take the right leg even more to the right. Sweep the leg back to center. Other side now. Lower the right leg down to the mat and extend the left leg to the sky. Bring right hand to right hip, left hand holds the leg, then sweep the leg wide. Use the right hand on the right hip bone to keep the right hip anchored down. Keep both hips even on the ground, then maybe take the left leg even more to the left. Release. Pull your knees up close to your chest. Before we end, if there's any other pose you'd like to do, like a twist or a happy baby, take some time for that now. And then whenever you're done, Settle into shavasana, arms and legs stretched out long. Become aware of your breath. Once more, start to move your fingers and your toes. Thank you for sharing this practice with us. Namaste. Namaste.

Thank you so much for tuning into that awesome yoga flow. I hope you enjoyed that. I really did. My body really needed it.

All right, cool.

So see you at the next one. Okay, bye. Oh, also don't forget to like, comment, and subscribe and tell all your friends. All right, thank you. Bye.