 Hello earth citizens in this video I will show you a 10-minute routine to do for your lower body joints when I talk about lower body joints It means your joints from your waist Downward, so we're gonna work your waist your hip area Your knees your ankles and even your toes, so let's get started first bring your feet shoulder-width apart Toes pointing forward never outward always pointing forward to contain your energy in let's start with a light Warmup in our waist first push your waist to the right side Feel the stretch right here, and now the other side push your hip out to the side feel the stretch and now point your tailbone back and forward From there make a big circle Big circle try to push your waist and hips To every angle of the circle as much as you can the bigger your circle the better your stretch will be Let's do five times one side five times the other side one now the other way big circles One make sure you're moving your waist and hips not just your shoulders your waist and hips to I return sides to side Great and stop bring your legs together lift your right leg first And let's make circles rotate your hips Make sure you can feel your hips rotating right here your hip joint Let's do five on each side one Two Three five now same leg other direction one Two Three Four it's kind of a balance up to Five okay great now switch lift your left leg and rotate the hip joint of your left leg One feel your hip joint two Three five now the other direction if it's hard to balance You can bring your arms out to the side or you can touch the wall or touch something for support Okay, the important thing is is that all your attention is on your hips not on your balance All right same leg other direction one two Three and stop now let's go to the knees bring your legs together Hands on your knees and rotate clockwise to the right side first so rotate clockwise ten times one two three five feel your knees six seven eight nine Ten now other direction counterclockwise one feel your knees maybe you can hear your knees crackling I hear my knees crackling three four five six seven eight nine Ten now knees outward so keep your legs together rotate your knees out one two three Four feel your knees five six seven eight nine Ten now inward one two three six Seven and ten return shake your legs Now next we're gonna do our ankles. So first bring your left foot forward So you can either do this way or to the side. I'll just do forward. Yeah, left foot forward Right foot back lift your heel So your heel is off the ground and then from here lean your body way slightly forward So I'll show you from the side. So you want to lift that heel and then Lean your body a little bit forward. So your body weight is on this leg. Okay, but not too much Just a little bit now from there rotate your ankle Keep the ball of your foot on the floor rotate the ankle Let's do ten times each direction one two three Four here you might hear a snap crackle pop as well five six seven eight nine Ten same foot other direction rotate the other way one two three four five six seven eight nine Ten now you're gonna drop that heel down and now I'll show it from the front so you can see but stop you don't have to keep moving around Okay, so stop moving around with me. I'm just shape I'm just changing the angle so you can see my posture a little bit better So left foot forward still and now roll that foot to the outside roll that foot to the outside and lean your body weight drop your arms lean your body weight So you can feel that subtle push down on the outside of your foot You'll feel the stretch going all the way up the outside of your leg. Stay here. Relax five seconds five four three two one Return shake shake shake Great job now the other foot Right foot forward again. You don't have to shift with me. Okay. Just stay in one place I'm just moving to show you different angles Right foot forward lift your right heel and then Rotate let's do ten times each way one two three four five six seven eight nine ten same foot other direction one two three four five six seven eight nine Ten now drop the heel down Lean your foot to the outside drop your arms lean your body weight forward push Gently against the outside of your foot five seconds one two three four five Okay, return shake shake shake shake shake shake both of your legs shake shake shake And return to center How do you feel? Can you feel your bottom half of your body being stretched out? Of course if you live a sedentary lifestyle and you have a lot of tension in your joints Especially from your waist down you're gonna need more than 10 minutes to loosen up all those places So if you feel like you're still stiff then feel free to re-watch this and go through this routine again The more you repeat the more you practice the more limber and flexible your joints will become 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