 Hello Earth citizens. In this video, I'll show you a 10 minute routine to do for hips and butt. So this routine is great for people who sit for a long period of time, whether you sit in the car for a long period of time or sit at a desk on the computer for a long period of time. When you sit, a lot of blood and energy can get stagnant right here. So try this routine if you sit for a long period to circulate energy in your hips and butts. So let's get started. First, place the bottoms of your feet together and try to push your knees as close to the ground as you can. Now if this is the best that you've got, that's okay. A little bit more to open up your hips and inner thighs. So we're going to start by warming up with some butterflies. Let's do 20 butterfly. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 20. Stop. Now to give your hips a little bit more of a boost, place your palms on your knees and push down. Push down as much as you can and we're going to push down on our knees 30 times. Okay? If you feel pain, breathe out. 1, 2, 3, 4, push down with the intention of stretching your inner thighs. 5, 6, 7, 8, 9, 10. 1, 2, 3, 4. Do you feel the burn? 5, 6, 7, 8, 9, 20. Last 10, 2, 3, 4, 6, 7, 8, 9, 30. Great job. Now you're going to stack your knees on top of the other. So choose a leg and swing it over the other leg and try to make your knees as straight as you can. So as stacked as well as you can like this, your bottoms of your feet are up with your palms. Hold your feet down. Hold your feet down for support. And now from here, you're going to make little circles but from your butt. So use your butt cheek to make little circles, not your waist. So it looks like this. When you move with your butt cheek, it's more like this. When you move with your waist, it's like this. You see a difference? My hips aren't moving. Move with your butt. Okay? Let's do 20 times one way, 20 times the other way. Are you ready? Move from your butt cheek. 1, 2, 3, 6, 7. Feel it right here. 8, 9, 10, 2, 6, 7, 8, 20. Now we're going to do the same line but other direction. So 20 times the other way. This is really great for sciatica. People who have sciatic nerve pain here, this is really great. So rotate the other direction. 1, 2, 3, 4, 6, 7, 8, 9, 10. Great job. Now switch. Stack the other knee. How easy it is to move your leg over to see how stuck it is. So for example, like me, I can feel my left, this is my left leg right now. My left leg feels more tight going over and it's harder to stuck my knee so that now I know my left hip joint is more stuck, more blocked. So check which leg on your body feels more stuck, more stiff moving over. All right, hold the bottom of your foot. Move from your butt cheek, not your waist. We're going to make 20 circles. Let's start. Hold a bridge posture. Lie down and you're going to lift your tailbone and butt. So squeeze from your butt and lift and we're going to hold this posture for 1 minute. Palm down on the floor, leg shoulder width apart. Lift, squeeze from your butt. Squeeze from your butt. You can feel it in your lower back. Breathe into your lower belly. Deep breath into your lower belly for just 1 minute. Okay, slowly down and now turn your body to the left side and sit up. We're going to do that circuit another time. Okay, so bottom of your feet together. Push with your hands. Push your knees with your hands 20 times. One, two, seven, eight, nine, ten. Now, stack your knees, swing one leg over the other. Hold your feet down and move from your butt cheek. Little circles like this from your butt cheek. 20 times one way, 20 times the other way. One, two, three, and see other direction. Rotations are a little bit easier than before. If they're slightly easier than that means your hips are opening, your butt is opening. So you're doing great. Okay, turn your butt and tailbone. Okay, don't let your butt drop. Squeeze. Almost there. Okay, slowly. Great job and do a little bouncing. Bounce from your tailbone. Release tension from your butt, hips, sacrum, lower back. Turn your body to the left side and please sit up. How'd you do? Feel your hips just for a second and see if you feel a little bit warmer, a little bit looser, more circulation. Warmth means more blood is circulating so this exercise has done you very well for your hips. If you still feel like you can use a little bit more hip opening, feel free to re-watch this and practice this circuit again until you feel satisfied with your hips and butt area. You did a great job. To experience a full one hour brain education based class, please visit a local body and brain yoga studio near you.