Floor Hip Roll in Hatha Yoga

Video Transcript

"Moving right along, we’re going to bring our palms next to the body, strong arms, head up, chin to the chest, we’re going to press up to the elbows, and allow the head to fall back, press the chest forward and deep breathe, nice yoga breath. This is great for strengthening the lungs, open those lungs up, strengthen the heart, the chest, the entire being, strengthening with your breath. From this position we are going to bring our head up, chin to the chest, we’re going bring the knees up, we’re going to cross them opposite, very, very good. Okay, now we’re going to roll down, arms stretched up, these stretched open, palms up, and now that our legs are crossed opposite, we do the same thing. So we’re going to let the knees fall to one side, head opposite, take a deep breath, rolling center, other side, let it fall, take a deep breath. Boy, by now I know you guys are feeling good, you’re feeling wonderful as a matter of fact. Come on back, to the center. Very good, now, same thing, stretch arms all the way back, stretching up take toes or backs of the legs. Our legs are crossed different right now, so holding the toes, once again, stretching up, up, up, up, up, and gently pull back, so you do not want to force, you want your body to stop very naturally, exactly where it wants to stop, so no pulling, no forcing, just relaxing into your positions and breathing. And once again, rolling down, nice and slow, feel how you’re massaging your spine, the upper back, the mid-back, the lower back, as you roll down, once again, bend the knees and move in angles to the floor, release, little shake, this time with chin down, let your head fall to one side, take a deep breath, other side and back to the center. "