sexy yoga poses

hey guys welcome to 5 minute miracle yoga class today we will be focusing on releasing your glutes everyday were at the office, driving in your car or working out you're constantly putting so much pressure into those glutes and they get tighter and tighter

sexy yoga poses, and overtime they will cause discomfort in your lower back or your hamstrings so were going to be going through 2 different postures two different variations of the pigeon

these two exercises are really good for you again under 5 minutes and you'll feel the benefits alright guys, lets do this so before we start, were going to begin first in our downward facing dog and then what were going to do is start with the left leg first and you're going to take your left knee and bring it to your left thumb alright, so i'm show it to you

and then were going to do it together so downward dog left leg so this is called a pigeon and you're going to take it all the way down and you want to try and get the shin bone as parallel to the top of the mat as possible if again your flexibilty allows it if you're finding yourself just staying up here

and not being able to fully go down with your hip your going to take a prop so a yoga block or a blanket and you can place it underneath the hip and then when you've found a good position your going to let yourself relax going all the way down and feeling that stretch going through your left glute and you can stay here for 2 minutes

you can stay here for 5 minutes depending on how it feels you're going to feel a really good stertch ok so when you've done about 2 minutes go ahead and start to come up tuck your back toes underneath and come up to downward facing dog and repeat on the other side now i'm going to show you a variation

as a lot of us are not as flexible so a full pigeon might be a little too intense so the variation for the same exercise is to stay down and take your left ankle and place it on your right knee and first open your chest and really think of pushing that left knee away looking up to the ceiling relaxing here

and if you would like to go all the way down you're going to stay in that same position and just take yourself all the way to the floor and place your hands underneath the right knee and then just pull towards the body and you can stay here as long as you want to as long as it feels good to you i honestly can probably stay here for like 10 minutes if i could so anyways, these are two great stretches

one a bit more advanced and one more beginner so thank you for watching and i hope you can include this as much as you can to really release those tight muscles let me know if you have any questions and always remember to subscribe to my channel i'm always going to be giving you new tips, new exercises for different things alright guys thank you so much

and ill see you soon!