YOGA STRETCHES for stiff HIPS & LEGS | 11 minutes

[@TwistedBenVids]

Dear, Anita. I broke my femur 9 months ago. I did physical therapy and everything else to help me regain my right leg's mobility. I also have for, 10 years, suffered from RSD in my left leg. After 9 months of suffering and not much advancement, I watched this video to try yoga and see what all the hype was about. This video alone made me feel the best I have in years physically. Thank you so much for what you do. I'll remain your apprentice for a while likely :)

[@AnitaGoaWellBeing]

+Benjamin Broestl Wow that is incredible news. It's funny, I never know; it can range from 'the worst stretch ever' to 'the most helpful routine.' :-) I always think a good attitude in the process makes all the difference and I can tell you got it and probably why it's been so successful as well. Nonetheless; I am pleased to hear this. Thank you for sharing and all the best on your continued journey 🙏👍✨

[@cking374]

Very good for this 40 yr. old "beginner". Problems w/diabetes causing me to stay in constant muscle pain and fatigue. Just started, feels good, hope it helps! Thanks for making this video series, am sure I'll be using it again very soon! :)

[@AnitaGoaWellBeing]

i am so glad it felt good and that it helped you carl king keep doing it and try to be consistent. try to stretch/loosen up daily, it doesn't have to be a lot, 10 min. can be enough, because a little goes a long way, like this routine. let me know how it goes. cheers :-)

[@JessieJansen61]

Wow.. so excited about your video.. can't wait to do these exercises.. the fascia stretching are amazing.. the tendons on my right foot collapsed due to Stroke in 2016.. I did not receive proper physiotherapy.. and this look very helpful.. thanks so much.. namaste

[@celestemoore3959]

Anita, thank U-- feel better since I completed this stretching routine. I tell you, I'm 53, have had a metal plate in right knee since 1997 & suffered 2 strokes in 2015. . . Thank God all of my motor skills returned after 6 months of aggressive speech/physical/occupational Therapies. Had I not incorporated yoga, pilates, and especially ballet, I don't think I would be walking with the strength & stability that I have today. Sometimes the poses R challenging, but I stop KZbin & massage the leg w/metal plate, then return with better ease in doing your exercises. . . I just love the challenges U present!

[@AnitaGoaWellBeing]

+Celeste Moore So beautiful, Celeste! It's because you are open and willing. You don't let your mind say 'no.' You are a true yogini. Keep up this attitude. It's exactly what yoga is about 😘👍✨

[@rwj2161]

Just stumbled across this video. I play tennis and have been suffering with plantar fascitis since last October ('15). I just did this and think these stretches will be great to do before a match and also beneficial for my poor foot. Looking forward to trying to start a daily habit of this and feeling encouraged that it will help. Thanks

[@AnitaGoaWellBeing]

+Reet Jakes a daily habit of stretching is so helpful and will help you continue to play tennis. also try this video which focuses on stretching the feet and calves. it has helped clients who have had planar fascitis kzbin.info/www/bejne/l4XVfIiBZpyEiMk alternate between them. all the best. let me know how it goes :-)

[@TheJaymelee1]

Anita, I recently had a medical issue that resulted in muscle rigidity. No matter what I did I, my calves were always cramped, and it would spread up thru my back and into my arms. Even on muscle relaxers, I was miserable, and I was not a fan of having to live on muscle relaxers for the foreseeable future. I turned to a yogi friend of mine. She suggested a foam roller and some stretching videos on youtube. Your's were the first ones that I found and I have to say, you have changed my life. I currently have to practice twice a day, but I do your foam roller routine, this video and your upper body stretch. I am so happy that I have found your channel. Thank you.

[@AnitaGoaWellBeing]

Jayme Joers Snowden wow that is incredible news, Jayme. so grateful to hear this. thank you for sharing. all the best in your continued journey, the sky is the limit, and if you need any guidance, have any requests, please let me know. and continue to keep me posted. namaste :-)

[@franticviews]

Anita, thank you so much for this video. It was wonderful and so helpful. I feel so great after these stretches!

[@zenaznboy]

hello Anita, thanks for this great video. i feel a little bit more supple now. thanks for sharing. 11 minutes is a great time. not too long so that i could do it regularly in my busy life

[@TheLakshminarayanak]

it is very good.it helps many to bring under control both the hip and legs pain within a very short period.Thank you miss.

[@AnitaGoaWellBeing]

glad it helps. you are very welcome :-)

[@jesspraise35]

This is about my third time doing this, and I love it! I really need to do this at least twice a week. I am somewhat new to doing yoga, and I really like it. I weigh 240lbs now, last year I was 283. Due to some big changes, and me starting exercising, the weight has been coming off. Stretching helps a whole lot!!!! I am able to do some exercises I thought I could never to. Just keep pressing you can do it!!!

[@AnitaGoaWellBeing]

jesspraise35 that is fantastic!! exactly keep pressing on. you are doing amazing. stretching helps a lot, and the more in tune you become with your breath and relax it helps a lot with weight loss, because you become more aware of what you eat and make choices for yourself that help you move toward your goal(s). keep me posted on your progress and if you have any requests/questions. sending much love from london :-)

[@achalsharma5955]

I have spent months studying relieving back muscles pain quickly and found an awesome resource at Fergs pain ease (check it out on google)

[@sieramason4904]

Anita! I do yoga very rarely, when I have free time or I haven't been exercising much. I have been having having a problem with a sort of off balance walk I delevoped from improper exercise in the past. Your exercise here plus a few others have got me back to normal, thanks!

[@AnitaGoaWellBeing]

+Siera Mason i am glad the videos are able to help you find balance again. the power of yoga. all the best :-) xo

[@adriennebreitbart]

Hi Anita! I keep coming back to this vid because its so simple quick & effective. Thanks!

[@AnitaGoaWellBeing]

adrienne brite wonderful to hear, adrienne! thanks for letting me know it works for you. keep up the good work. namaste :-)

[@madzmataz]

Definitely helpful. I watched and tried this because of what you said in the beginning about being so tight you don't even want try yoga. Thank you

[@shanthinijayanthan6874]

Great video. Have been having some leg pain (hips/knees) in the nights only. Will try these stretches now. Remind me of the lessons I had few years back. Thanks.

[@AnitaGoaWellBeing]

+Shanthini Jayanthan wonderful. welcome back. and enjoy. let me know how it goes and if you have any questions. namaste :-)

[@nancysmith8714]

Anita I have commented that I really like these stretches can we go a bit further in the class. A few more stretches along with this regiment. thanks for your help. namaste

[@AnitaGoaWellBeing]

+Nancy Smith hello nancy - have you seen my 10 min post-workout stretching videos? as well as the 'total body yoga stretch videos' i have different variations there with a lot of these poses. let me know what you think. but i'd be more than happy to make an extended version of this (any particular poses you'd like me to add?) thanks for request :-)

[@nancysmith8714]

Yes I do this one and would like to do a few more added to the 10 minute strech, I really like your style.

[@sarahlye5044]

Thanks Anita :-) Im having a lot of trouble with thoroculmumba Fascia tightness and hamstring tightness which is causing my ribs to move. Since I found this video and have started doing it daily, my myofascial pain has disappeared :-) I cannot thank you enough :-) If i miss a day - I know!!!

[@AnitaGoaWellBeing]

oh my goodness that is amazing Sarah Lye i am so happy to hear this. keep up the good work :-)

[@AnitaGoaWellBeing]

that is very sweet! i am glad to hear it helped. keep it up regularly and let me know how you progress. namaste.

[@ysbah1251]

An excellent video. Hope people will find it helpful. I will do it every morning. Thanks Anita

[@AnitaGoaWellBeing]

+YS Bah Excellent. Enjoy it and keep me posted on your progress. I have a large yoga library. When you are tired of this one explore the other ones as well 🙏💕

[@Willa279]

your hair is so pretty in this dark blonde shade! thank you for sharing your practices and beautiful spirit. Especially enjoy slower flows and appreciate creative toning sequences sandwiched in between traditional poses and flows.

[@AnitaGoaWellBeing]

+Willa279 Good to hear you enjoy the videos. Thank you for such a sweet comment 🙏💕

[@michellesweeney2642]

This is terrific! Thank you. Just finished some PT and they recommend similar stretching so, as always, you are spot on!

[@AnitaGoaWellBeing]

An oldie but goodie. Happy healing to you! xoxo

[@annateittinen9809]

Good afternoon Anita! I did this workout twice before post workout this year and just did it again this morning after my cardio leg workout! Feels so good like before! Thank you so so much! Have a wonderful and fantastic day! :-)

[@howrdrork102]

been coming back to this video for about a year now. absolutely fantastic!

[@AnitaGoaWellBeing]

+Howrd Rork Oh wow, that is fantastic to hear. Thank you for sharing 🙏💕

[@howrdrork102]

^_^ thank YOU for sharing :)

[@kitcarr4668]

You're very kind Anita ... and way more optimistic than I am (in this respect !) Namaste !

[@AnitaGoaWellBeing]

+Kit Carr You might have something more than me in another area that I don't have. We learn from each other :-) Here is another video for opening upper body kzbin.info/www/bejne/qqmwl6Bsnb2YhKc Try them and see how they are. I know it's challenging but it can change and get better 🙏

[@eshansingh6737]

I think its also very useful for the one like me...I am a martial arts trainee and it is helping me it remove the stiffness that was making my kicks and rotations less in power and force ...moreover thanx ...proper thanx for proper yoga

[@AnitaGoaWellBeing]

+Eshan Singh 👍 Thank you. Good to hear it's helpful 🙏

[@paperstorieskisdo6773]

Thank you so much, Anita! After some hard buttie exercises I found your yoga stretches video and I can tell, this is exactly what I was looking for. Also I like your professionalism and style.

[@AnitaGoaWellBeing]

+paper stories kísdo Thank you very much. Very kind of you to share. Enjoy it again and again and know I have lots more stretching videos. Just search on my channel page under the folders and they are listed there 🙏💕

[@Lane50cal]

Nice stretches, the shaking is gone now :) And I already had bands, just had to dig them out. At least I didn't have to make a run to town this time! lol Thanks so much for putting all of this together for the masses, I know it had to be a lot of work, and I for one appreciate it!

[@AnitaGoaWellBeing]

you are so welcome Chrissy P thank you for saying that. i am so happy to hear you are still doing it and keeping up the good work!!

[@JaclynAmberJoy]

Thank you. I've been so tight and stiff it's been pretty painful. This is still painful for me but I think I'll do this short routine a couple times a day until I get better. Also, waiting for the foam roller in the mail.

[@AnitaGoaWellBeing]

+JaclynAmberJoy all the best to you. deep breaths, give yourself room to find the flexibility and over time you will notice the changes. would love to hear how you progress and please let me know if you need guidance :-) xo

[@zeenath5830]

short and very relaxing stretches. thankyou very much.

[@AnitaGoaWellBeing]

great! so glad to hear that it helped and most of all that you tried. keep it up and you'll see the changes. keep me posted :-)

[@alinamartiniuc2961]

Thank u so much! This really helped me a lot!

[@wert8844]

Namaste Anita, very nicely devised stretches. Thank you.

[@AnitaGoaWellBeing]

glad to hear that they helped. thanks for letting me know. namaste :-)

[@nancysmith8714]

thanks for your stretches, downward dog always hursts my wrist but for that small amt. of time I could bear it. a few things I can't do ,but I did enjoy it. I have the tightest calfs , and my flexibility stinks. I had old injurys so this was helpful.

[@AnitaGoaWellBeing]

+Nancy Smith keep practicing. commit to it and do as much as you can regularly and over time you will notice amazing changes. let me know how it goes and if you have any questions/requests :-)

[@dheerajhanda1732]

Hi Anita, I saw your video and I must say you have a million dollar smile :-) and thank you for posting this video.

[@messi9991]

I do body workouts and for some movements I am way too stiff/inflexible. I also have an ache in my inner left groin. I have been looking a long time to help me with these but yours was the best! This is my new warm up routine for my off days :)

[@AnitaGoaWellBeing]

+messi9991 I am glad to hear it is helping. Maybe have yourself checked out to know what needs tending to? Psoas perhaps? Take good care. Cheers 🙏

[@Yogapazzo]

Loved this short & sweet stretch after my walk today!

[@AnitaGoaWellBeing]

wonderful Yogapazzo _/|\_

[@alanmonday7465]

1st time I tried, worked well for stretching hips and legs. Will try daily for a week in hopes of overall improvement.

[@AnitaGoaWellBeing]

Wonderful to hear. Develop a habit of consistent stretching and you will feel the difference. Enjoy the journey 🙏

[@beristain]

Very helpful video. Thanks so much

[@AnitaGoaWellBeing]

+Sergio B glad to hear it. Keep doing it.

[@robrey6075]

nice routing.like it. thanks for sharing. I will be working on it

[@AnitaGoaWellBeing]

Wonderful. Happy practice :-)

[@annateittinen9809]

Good morning Anita! I just did this routine after my morning workout session! Feels so good! Thank you so so much! Have a wonderful day! :-)

[@AnitaGoaWellBeing]

+Anna Teittinen Hello 👋 Anna - Great to hear and to hear from you. Did you try the new hips and legs routine I posted? I hope this finds you well 🙏💕

[@annateittinen9809]

Oh no! How did I miss that one? Ok, I will do it this week! Thank you so so much Anita! Have a wonderful day!

[@ssanthanam1]

I am a Physician and started getting hip and back problem with prolonged sitting. This yoga stretch definitely helps.

[@AnitaGoaWellBeing]

+subra santhanam Very good, Subra. A physician must stretch and take care of himself too. Enjoy the benefits👨‍⚕️✅🙏

[@ireneeerickkk]

Wonderful teaching,thank you very much👍

[@AnitaGoaWellBeing]

good to hear it was helpful. enjoy it again and again :-)

[@orlando9510]

Thanks for the excellent video. It's perfect for stiff beginners like me.

[@AnitaGoaWellBeing]

+Orlando Ellis Great to hear. Enjoy it again and again. And the benefits it will give you 🙏💕

[@orlando9510]

@Anita Goa I am doing the exercises every evening now. I am going to practice till I am as good as you 😘

[@AnitaGoaWellBeing]

+Orlando Ellis 👍🙏💟

[@amyarthur9291]

I literally couldn't walk properly before I did this, as I was so stiff! This has helped so so much, thank you :)

[@AnitaGoaWellBeing]

Fantastic! Happy walking properly 👏✨

[@TheBlonde14455]

I use most of your clips 10 mint good..long term leg injury so do you have a seated stretch workout when not able to stand long

[@AnitaGoaWellBeing]

have you tried this one? kzbin.info/www/bejne/en60qnifrMaMrcU floor based but on feet a bit although close to the ground. it's a good idea to do one all on the ground.

[@jakenyahlewis4947]

I just hope this works and thanks!!

[@northernharrier6535]

Great video Anita! I had to work as an artists model tonight and I was so stiff I didn't think I was going to be able to pose. This routine was exactly what I needed, thank you!

[@AnitaGoaWellBeing]

thank you Sarah Lahaye Mann that's hard to stay in one place for a longer period of time. glad you did yoga after! :-)

[@matthewpawlewicz]

Anita -- thank you for sharing, I've all but ruined my legs by working retail for the last 10 years, standing 8 hours a day 40 hours a week and never stretching. So now everything from my hips to my toes is one mess of stiff and stone-like muscles. The stretching in this video hurt in a good way (I didn't over do it) and I can tell if I do this every day for a month or so, I will be able to thank you properly for saving me from a future unnecessary surgery. I'll let you know how it progress, but again THANK YOU!

[@AnitaGoaWellBeing]

Matthew Eric so great to hear. thank you for this message. let me thank you for doing this routine and recognizing that you needed stretching. i would love to hear about your progress. all the best :-)

[@dervlamurphy1236]

nice pace. thorough.

[@annateittinen9809]

Good morning Anita! I did this routine again after my morning glute session! This was so wonderful! Feeling so good! Thank you so much always! Have a wonderful day! ❤

[@AnitaGoaWellBeing]

Amazing Anna, I title you from now on 👍💕

[@zahidaiqbal2970]

Dear i feel too much steffness in my upper legs and feel uncomfortable every time can't sit on floor Plz help me more

[@mindy7332]

thank you for this video! I have wanted to try yoga for a long time but have been discouraged, feeling like I am not flexible enough especially in my hips and legs. This video targeted my tightest muscles and it felt great!

[@AnitaGoaWellBeing]

+Mindy Colburn that's great to hear, Mindy. keep doing it, breathe and you will notice changes happening. try my 10 min routines as well as the total body yoga stretching series. they might be good for you as well. if you go to my front page you'll see the folders where they are in. let me know if you need help. happy stretching :-)

[@newyoupersonaldevelopment3497]

I was doing so well until 9:55 and for some reason an intense stiffness came over me. I needed to massage myself to get it to go away. All’s well now though, thanks I enjoyed your video soooooo much. 👌

[@AnitaGoaWellBeing]

Ahhh I get it ✌️

[@juliakimreddeman]

I love this work out. it helps on my stiffness in my hips, leg and quad. thank you. 🙂

[@AnitaGoaWellBeing]

I love to hear that. Thank you for sharing 🙏💕

[@annamaakali5967]

Thanks for this video! Felt great!

[@AnitaGoaWellBeing]

+Anna Polulyakhova wonderful. thumbs up for that :-)

[@Cherokee100000]

I like this It is a great realistic start back into exercise for a 50 yr old!

[@AnitaGoaWellBeing]

+LRB DELUXE Great to hear 👍😘

[@sharifahpantours9480]

I love your video. Is there a possibility I can buy your video in a disc form so that I can just put it through my dvd player and do it along with you?

[@AnitaGoaWellBeing]

hello Sharifah Pantours thank you for your request. i don't have DVD's for sale. you don't like to stream it? you can download this video and then transfer it onto a dvd yourself. have someone who knows how to do it help you.

[@Exceltrainingvideos]

Excellent!

[@RossMaynardProcessExcellence]

Fantastic leg stretches which I use before running. Possibly the best 11 minutes of yoga ever. One question, I have great stiffness in my left knee (caused by years of pronation). It means I cannot straighten my leg well and tight poses cause pain. Any suggestions for easing the knee. Your stuff has already helped my left hip which was very tight but now much easier. Something for the knees would be good.

[@AnitaGoaWellBeing]

Ross Maynard hello ross - glad to hear the routine has helped. how are your quads? and calves? try this one, which is similar to the one you have been doing but includes a quad stretch kzbin.info/www/bejne/hqvbpnqDapWHrK8 - try it and let me know how it goes. thanks for questions and feedback :-)

[@RossMaynardProcessExcellence]

Anita Goa Thanks Anita. Will try it. Calves and quads are fine, it's just the flexing of the left knee that is painful - can't sit cross legged without pain for example, and certainly can't cross legs and get thighs anywhere near the ground - about 6 inches up is the best I can do!

[@AnitaGoaWellBeing]

how are inner thighs and upper glutes? so poses like bound angle (feet together knees open) and ankle to knee and pigeon? here's another routine that includes these poses that you can try kzbin.info/www/bejne/fZe5lIOsr7p-qdE i'm making a video with suggestions for exactly this this week so look out for that one coming either this sunday or next :-)

[@RossMaynardProcessExcellence]

Anita Goa Thanks Anita, some very challenging poses in the link you posted. Pigeon pose I can do (not very prettily) but very tight in hips/ glutes. The ankle to knee I cannot do on either side - there's about 90 degrees between my shins: just cannot get my hips to open enough to allow the leg on top to drop.Similarly the twist after that I cannot do as I cannot get my thighs open enough. On the sitting forward fold, I can only bend forward a little. Feet together knees open has my knees about 8 inches above the floor - can't get them any lower! Thanks for your advice. Looking forward to your new video. Ross

[@AnitaGoaWellBeing]

Ross Maynard that's what i thought. you'll benefit from my video on this. stay tuned, and keep up your good work!!

[@longshotlongshot5043]

Thanks! I will suscribe for more tips and workouts!

[@AnitaGoaWellBeing]

Thank you, Longshot. Let me know if you have any questions or requests. xo

[@monikakalra67]

Thank you so much Namaste

[@rawlokr]

very helpfull tips

[@AnitaGoaWellBeing]

Krishna Rawlo glad to hear it was helpful :-)

[@ericajohnson81]

This looks wonderful. I'm looking forward to trying this. When you talk about breathing, how does one breathe? Do you inhale and exhale only through the nose? Is the mouth involved in breathing at all?

[@AnitaGoaWellBeing]

Erica Johnson here is a tutorial for you i made a while back but still holds true. kzbin.info/www/bejne/e4KpeYGwoLySjdE let me know if you have any further questions. happy practice :-)

[@nikiallen5967]

very helpful for me

[@AnitaGoaWellBeing]

thanks for letting me know :-)

[@shazisayed6643]

Hi how r u.i m doing my work out n day by day incres the steps n doing with sprit n joy full coz i lokking my body spl from waist side coming dwon,thanx to u i lov to make my figur n i wanna do with hard work,but one more thing i cant pull it by belt my waist not pullung proprly y i m feelng v hard.n pls ssugges diet also.my currnt weight is 112,and my age is 30 yrs antd hight 5.6 inch.lov u lott i

[@ellenrichardson8381]

Love your video.. really helped..

[@AnitaGoaWellBeing]

+Ellen Richardson Good to hear 💗

[@PersonaNonGrata91]

very good thanks

[@AnitaGoaWellBeing]

+Jobbyhead56 👍🙏

[@heatherfairhed]

Good stretch..thanks

[@ddrgirl16]

this was amazing for my legs after my 30 minute run, thank you for sharing! :)

[@AnitaGoaWellBeing]

so glad it helped Alyssa Brooks keep doing it after your runs and you'll be able to run for ever :-)

[@beautifulbeingsyoga9887]

Hi ms gorgoeus Anita. .I luv ur post video song in this who, sings it...??? I have a few issues like lateral epicondylitis, plantar fascitis, R knee patella femoral syndrome? ?? Yikes!!! These conditions try to disengage my movements any advice on how to heal and strengthen these areas ???☆♡☆♡☆♡

[@themoefoeyo]

Brilliant. !!! thank you

[@AnitaGoaWellBeing]

you are welcome Mohammad Elhilali glad it helped :-)

[@leadiane74]

This is the first video that I see/do in your channel and I loved it ! Thank you :) I just wanted to know what is the music at the end of the video ?

[@AnitaGoaWellBeing]

leadiane74 i am glad to hear you liked it and found it helpful. as for the song i can't remember. i am vacation right now and can't check what song this might be and can't remember by memory. i'll try to remember to look when i get back home in august. or else if you remind me that will be good :-)

[@MrMrAzad]

Hi Anita I've been doing this routine for a couple of days after my soccer workouts but I'm not sure if this video covers all muscles in the legs. Does it or do you recommend me following another video for my soccer stretching?

[@AnitaGoaWellBeing]

+Azad Alp Hello Azad - What other areas of the hip are you looking to stretch? What was missing for you from this stretch? Knowing this I can better help you 🙏

[@MrMrAzad]

Well im not sure the different names of the hip but really i just wanna get more flexible overall so i can use my full potential on the pitch. I feel like we didn't strech the quadriceps in this routine

[@AnitaGoaWellBeing]

+Azad Alp here are two recent hip opening routines: 1. kzbin.info/www/bejne/l4PKc6hoapdkgNU 25 min 2. kzbin.info/www/bejne/npbOg32BqL-je7c 30 min It would also be good for you to do a upper body stretching routine. Give them a go and let me know if they feel better for you.

[@MrMrAzad]

Hi Anita! I've tried them both they're great but i feel like im still not flexible enough for the 2nd clip. I tend to skip some of the exercises cause of stiffness but I'll keep alternating between these three clips and hopefully improve. Btw I feel awesome after the routines and i've already seen results for example i can do the downward dog now with heels on the ground, when i first started that felt impossible to me and that was less than a week ago!:D Thanks for the videos^^

[@AnitaGoaWellBeing]

+Azad Alp Great to hear, Azar. Just like football, it's about practice but in yoga you stay with your breath to relax your mind and body then your muscles stretch and you become more flexible. It is going to help your football tremendously but be patient and notice the improvements over time. Thanks for letting me know. Keep me posted on your progress 👍✌️

[@littlejan64]

Hello I have just done the above video thank you, I wanted to ask you what is the best video you do and the best equipment I should use as I have fibromyalgia and everything hurts and am very stiff, also I have noticed my pelvis is getting worse also my legs and knees, they are so sore and stiff, I'm worried I will struggle to walk so need to do something now, I'm 50. From uk.

[@AnitaGoaWellBeing]

hello Jan Johnson sorry to hear about your pain. i feel for you. i haven't done any videos for fibromyalgia, but you are inspiring me to do so in the future. i am in the process of moving to the UK actually so i don't have time right now, but what i know will help you is a method called 'MELT method' by my friend Sue Hitzman. google it. find her website. she is coming out with videos soon. but i would get her SOFT foam roller and the hand/foot kit, plus get/read her book. it will help hydrate your tissue and make you feel less stiff. it's a very interesting method. sorry i can't help you more now. please stay in touch and let me know if there is anything else i can help you with. cheers :-)

[@alanmonday7465]

Do you have any suggestions for making it easier to bring your left (or right) foot forward? My low back mid tight and makes this difficult.

[@AnitaGoaWellBeing]

I made a tutorial on this (7 min): YOGA TUTORIAL // Transition: How To Step Forward Effortlessly kzbin.info/www/bejne/ZorEp2Ntn5mGbpI

[@Pavel0793]

Thank you, Anita. This tutorial for begginers helps a lot.

[@AnitaGoaWellBeing]

+Pavel0793 Wonderful to hear. Thank you for sharing 🙏✨

[@AnitaGoaWellBeing]

hello - great! thank you for giving me this feedback. happy practice :-)

[@mcalislr]

My body is too stiff for this, I cannot get on the floor, is there anything else?

[@AnitaGoaWellBeing]

+Lisa Lisa65 can you do this standing one? kzbin.info/www/bejne/Y2SYZKCZpciEipI

[@zasrb1559]

Hello Anita Iv come across ur video by chance and really liked it. At the moment I'm having problems with my legs , and it's only been in the space of a few months ..very stiff and weak , and it's even affecting my balance .. I'm 45 and for the first time feel much older ..I managed to do it , but my legs were shaking and quivering through out. How long do U think it will take before I feel a little benefit, and any advice would be much loved .

[@AnitaGoaWellBeing]

+Zasr B hello zasr - yoga will be so good for you. it's different than other exercise, so give your body time to adjust and try to be consistent. give yourself rest and maybe do it every other day to start off. although i say this, i think you will find your body feeling better pretty quickly. stay with your breath. I will answer this in more detail in my next Q&A. keep it up and either try my Beginner 8 series or the Total Body Yoga stretch series. It's a great place to begin and get stronger while also increasing flexibility. although i've been doing this for a long time, i am 46 and i know what you are talking about. 45 is that crossing point where you have to incorporate exercise and yoga. all the best :-) xo

[@SeemaArora-ot7ek]

Very nice.

[@AnitaGoaWellBeing]

Great to hear you enjoyed it. Thank you for sharing .

[@shamimra786]

Thanks

[@AnitaGoaWellBeing]

you are very welcome!

[@shamimra786]

My hip is very stiff

[@AnitaGoaWellBeing]

Shamim Rashid keep practicing and your body and hip will gradually open. keep me posted on your progress. namaste :-)

[@vineelasangapati97]

Hi Anita, I have had a very bad ankle ligaments injury 6 months back and still it is not healed and due to that radiating pain in knees and lot of stiffness from toe to knee have been developed. Looking forward for the help.Would these stretches be useful or could you please suggest anything in specific.Thanks in advance!

[@AnitaGoaWellBeing]

+Vineela Sangapati i can't really advise you without knowing you. but i would think this could be gentle enough for you to do since it's all on the floor ... maybe put a pillow under knee for the low lunge. deep breaths and listen to your body. let me know how it goes. all the best. xo

[@amitsinha3082]

OMG... That was amazing 👍

[@AnitaGoaWellBeing]

+Amit Sinha 👍✌️

[@starryeyedninja31]

Very helpful video, thanks :)

[@AnitaGoaWellBeing]

great. good to hear :-)

[@ajun7105]

I just know recently I have weak hips.That's why when I doing posture fix exercise it didn't work. I try a few exercise for my weak hips. I felt pain so much that make me cry while exercise.lol. I will try your exercise. I hope it can help me in future.

[@ajun7105]

I think I will cry tooo . Your body so flexible. I can't straightened my leg with rope

[@AnitaGoaWellBeing]

i am so happy to read you have a good sense of humour. yoga can feel humbling. keep up the good work and be serious about taking it all lightly. you will improve if you keep practicing regularly. all the best :-) xoxox

[@ajun7105]

+Anita Goa thanks,I will start today. Hope I didn't cry while doing it.

[@AnitaGoaWellBeing]

+A Jun Take it easy. Breathe. And let it happen over time. Enjoy the journey of increasing your flexibility 🙏✨

[@darrenkelly6782]

HI great video. I have been struggling for a long time (1 and 1/2 years) with flexibility in the left hip. For example on a figure 4 stretch, I have a lot more flexibility on the right side than the left side, a similar situation arises on the pigeon stretch. My guess is that from my job (sitting down all day) that my gluteus maximus has become inhibited as I don't feel it activating like the right side. The gluteus medius has taken over the role and has become tight...I have tried stretching this but it remains stiff and stubborn and won't release/stretch. Anty ideas how I could solve this would be greatly appreciated.

[@AnitaGoaWellBeing]

hello Darren Kelly so many things i could say. very common. they will never be equal but trying to decrease the discrepancy is what we try to do. 1. notice how you stand, if you lean more to one side 2. notice how you sit, do you cross your legs a lot? 3. notice if you clench your buttocks a lot (either center or top) during the day. stressed?. 4. try the soft foam roller (see this video: kzbin.info/www/bejne/h53cg6Khrt6Jp8U) and also a yoga tune up ball (search amazon in us/uk) is great to help release for the stretching. try not to think of it as struggling against. use exhales to release and think of softening. is this helpful?i have to make a video on this as i get a lot of questions about it. cheers :-)

[@darrenkelly6782]

Anita Goa Hi thanks for the reply. I just briefly mentioned the issue. I have been using a foam roller and also a sliotar (i.e. quite a tough ball the size of a tennis ball). Previously, yes I have found that I have been leaning more on the left side but less so now as I'm incorporating gluteus medius stretches (one leg over the other and lean to opposite side). I have not been able to do any physical exercise this last 6 months. I stopped running then as I wanted to fix this issue once and for all but I am still in slight discomfort daily and when sleeping (on either side) there is a tender/achey feeling in the hip. I had an MRI back then and the hip is absolutely fine. I have been to see some professionals regarding this but I seem to be getting conflicting information from different people but nothing seems to work. For example, none of these guys mentioned that my gluteus maximus is inhibited which it definitely is. I feel the problem is more simple but I am my wits end and I am so eager to get back exercising but I cannot get rid of the nagging hip pain. :-( Any futher advice/sequence of stretches would be greatly appreciated. The inflexibility basically is when in a figure 4 position with the left leg resting on the right knee, when I push the left knee away from the body I can barely do that. It is better on the other side. I feel if I can release/free up whatever is happening in there I could be on the road to recovery..that's my thoughts anyway..well I pray..

[@AnitaGoaWellBeing]

it's a bit beyond the scope here of trying to diagnose you without knowing you, but let me ask you some further questions to see if we can figure this out, and keep following your intuition!: do you mean the ankle to knee position when you say the figure four position (ankle on the knee)? are your inner things tights? have you looked at your hip flexors/psoas? quadratus lumborum? do you do any vinyasa/flow yoga and particularly standing poses, and sun salutations? back bending poses (like cobra, bridge).

[@AnitaGoaWellBeing]

darren - try this one kzbin.info/www/bejne/d2XJp5mHoq9jpdE it's 35 minutes. i have a 20 minute shorter version of this. it stretches the QL (quadrates loborum), feet, hip flexors, quads, calves. it will give you a full body stretch, but focus on a few areas that you might not have moved into. also there is some cobra here to fire up the glutes. this routine works on the hips while working around the hips to free up areas that need to be open in order to move into the hips (if that makes sense).

[@darrenkelly6782]

Anita Goa Hi thanks again for the informative reply. I really appreciate it..you are awesome!!! Yes the figure 4 is the one where I lie down on the ground and have the sole of my right foot on the ground and resting the left ankle on the right knee..the issues are if I then push the left knee away from me, I struggle to get it perpendicular to me body..also if I then use my hands to lift the right leg towards me this level keeping anything close to perpendicular is impossible. Did you mean to say 'are your inner thighs tight'? I'm not so sure as I don't know how to test that. I have been stretching my hip flexors regularly this last 5 months or so so I think they are ok...I mean I can do the classic hip flexor (lung-like one) and pull my heal to my glute max...

[@nassormohammed6616]

Immidiately after practicing l started bending my back, returned to my daily activities and pain dissapeared thank you very much

[@AnitaGoaWellBeing]

that is incredible Nassor Mohammed so happy to hear this. the power of yoga. keep up the good work and i hope you will be pain free for ever. keep me posted. all the best :-)

[@papajohninerie]

Anita I talked to you before I do weight training on machines . I do this three times a week about 2/12hrs. each day. My question is when I should do my stretches, should I do them only the days I exercises or every day or just a day I don't exercise. Thank You papajohn

[@AnitaGoaWellBeing]

great question papa john. i remember you. i recommend you stretch after your workout since your muscles have contracted a lot from 2 1/2 hours of weight lifting. beyond that you can do it as much as you feel is helpful. you can mix in stretching for upper body and also total body on the other days. is this helpful? basically, as you stretch and feel your body over time ask yourself: am i feeling better in my body? is this helping me in my ever day life as well as with my workouts? if the answer is yes, then you know it is, if the answer is no then investigate why that is. let me know if it's helpful and if you need leads to other videos to use. HNY :-)

[@respeezy]

Dont do weight training on machines!

[@jaistar2981]

tHANKS Anita fantastic I am an avid follower now :)

[@AnitaGoaWellBeing]

Wonderful to hear. Thank you :-) xo

[@tara1474]

I just figured out as a 23 year old I'm not flexible enough and I gave your tutorial a try. It was great, I do aerobic at gym but I can't do any moves like I should, simply because I'm too stiff. so here's the question. how many times a day I should do this work out?

[@AnitaGoaWellBeing]

+Taraneh Kazemi Very good! I say it's about being consistent. Do as much as you can keep up consistently (10 min, 20 min) It all adds up. It doesn't have to be an hour. Just get into the flow of doing it, however much time you have, and you'll feel a difference pretty quickly. Does this help?

[@tara1474]

Anita Goa I just started it yesterday but I already feel less stiff. Gonna try my best. It was really helpful though. Thanks

[@daveh6941]

NAMASTE Anita, I thoroughly enjoyed your video. Anita I practice ashtanga, and i have really tight hamstrings, and it is hard doing the fold over, will these help. I really to open my hips thank you

[@AnitaGoaWellBeing]

+Dave H Namaste Ashtangi Dave - Fantastic! Yes, this is a great one to do. My yoga journey and teaching started with Ashtanga too (Beryl Bender Birch) so I am very familiar with the practice. Once an Ashtangi always an Ashtangi :-) Here's another one in a 10 min series I created that can help you too kzbin.info/www/bejne/en60qnifrMaMrcU. It's great that you complement/supplement your practice. Try not to only think of stretching hamstrings directly but getting into quads/hips flexors/Psoas/glutes as well to assist hamstrings in opening is helpful and supportive. If you have any questions don't hesitate to ask. "Practice, practice, all is coming" 🙏✨ :-)

[@daveh6941]

Thank you Anita for responding back to me.Anita I have only been doing this a short time, only a few months. Not long in the world of yoga. I will check out the other video series. My goal at this point is to get to surya namaskar and do it properly. But I need the basics. I go through the motions including the breathing. NAMASTE

[@AnitaGoaWellBeing]

+Dave H Enjoy the journey. In Beginner+ practice #1 i go through the sun salutation step by step with the breath. maybe check it out. kzbin.info/www/bejne/d32Un6KKg82geqs. also check out this videos; my 8 tips for starting a vinyasa yoga practice kzbin.info/www/bejne/q37Ikppvjbeee9E. namaste :-)

[@daveh6941]

thanks anita

[@samerdiab3819]

wooow its too much for me...lol..even these are hard for me i guess, my lower body is very stiff especially my hamstrings and knees from behind...in addition i had a hip surgery so i find this hard....is there any way i can do this gradually??? thanks !!!

[@AnitaGoaWellBeing]

+Samer Diab you have to take it gradually. deep full breaths and allow your body to find flexibility over time. keep doing it and give yourself rest when you feel. listen in to your body. it gets better, so keep it up. and keep me posted, Samer!! :-)

[@icherishadoreall56]

I have problems sitting or doing any poses that involve sitting on my feet. I find it to be quite painful. Is there a way to strengthen my feet?

[@AnitaGoaWellBeing]

icherishadoreall56 if you have a hard time sitting on your feet then you need flexibility, not strength. right? try this routine: kzbin.info/www/bejne/l4XVfIiBZpyEiMk which involves foot/ankle/calf stretches - focus on your breath, relax the best you can and hold for as long as you can without forcing. over time it will get better. let me know how it goes :-)

[@icherishadoreall56]

Thanks Anita, I'm so happy to have gotten a timely response from you. I love your workouts. I'm new to yoga so I try to do the easier ones. Looking forward to trying your hip opening workout...I'll let you know how I make out with the feet situation.

[@AnitaGoaWellBeing]

very good icherishadoreall56 please let me know. happy practice :-)

[@papajohninerie]

Thank You

[@annierosenberg3369]

i have some joint isues it maybe arthritic.i think the kiss at the end of your vidio will be helpfull in my recovery. I already feel better.

[@manjitkaur-cu9yr]

can u upload video to reduce thigh fat as well??or if u have olready cud u plzz provide link for it mam??

[@AnitaGoaWellBeing]

+manjit kaur here is one and more in this series kzbin.info/www/bejne/gJesgmCoa92LZpI also the Toned Body Yoga Flow series is fantastic for slimming things and whole body 🙏✨

[@jaistar2981]

Hi Anita I cannot cross my legs or kneel back any suggestions

[@AnitaGoaWellBeing]

Hi Jamie - If it's hard to cross legs, try sitting on 1-2 yoga blocks, or pillows/blankets to elevate hips. That can give more freedom for your legs. Also in that position you can place pillows/yogablocks/blankets (whatever you have) under behind your legs/knees for support. What do you mean by "kneel back"?

[@jaistar2981]

Anita Goa oh thank you Anita. . sitting like u when sitting back thanks again. ..

[@AnitaGoaWellBeing]

you mean in Hero Pose (Virasana)? Have you tried to sit on a block between your legs? where is it tight?

[@jaistar2981]

HI Anita yes Hero Pose the back of my legs will not go back... Once i have warmed up at the gym and worked out when i warm down I can go back alot further. So block behind knees almost like under bum but close right in behind knees... Thanks Anita too much info sorry ... I will try the blocks Thank you so very much for taking time to respond ... you really are an inspiration :)

[@AnitaGoaWellBeing]

i filmed a tutorial on this pose in the youtube space, i have yet to edit it and not even sure if i can use it as i was very hoarse and sick in my voice, if i can't then i will re-film it and share. it's been on my list forever as i get so many questions about this pose. stay tuned, and try the block in the meantime :-) xo

[@papajohninerie]

I am 70yrs. old and have been active all my life. I have had 8 back surgeries and 2 on my brain stem. I am totally one piece as far as my spine goes ( total fused ). I could always do things but with pain. Now for a reason the Dr's can't pinpoint my hips and legs are freezing up and I am loosing mobility in the upper legs and hips. Nothing has stopped this and now I am now hoping yoga stretching will help me reverse this or at least slow it down. I have three grandchildren which I love doing things with that has been put in jeopardy by this. I hoop this will help. papajohn

[@AnitaGoaWellBeing]

dear papa john - thanks for sharing all that. i hope that this will help you. take it slow and steady. deep breathing as you move through positions and hold positions. no forcing. keep up your good attitude and keep me posted on your progress. all the best :-)

[@xxkarazxx]

Thank you ♥

[@AnitaGoaWellBeing]

+Karaz Ali you are welcome :-)

[@rosangelapereiradossantos6486]

Hi Anita, your foam roller video is unavailable. I'm young but very stiff and with some herniated disks in my lower and upper back. Hamstring very tight as well as hip. Can you recommend a routine to help me? and please can you make the foam roller video available?

[@AnitaGoaWellBeing]

Yes of course. Foam rolling is so helpful. I hope these can help you. This is the routine I made to accompany the stretching routine: 15 min FOAM ROLLER For Lower Body Helps You Stretch Easier kzbin.info/www/bejne/rWKxomRurJigr5o Here is the folder where all of my foam rolling videos are: FOAM ROLLER ROUTINES kzbin.info/aero/PLsrjmq2oBC8ZwpxLGEezmvd14azHjw-2q All the best! Let me know how it goes 🙏💕

[@bestabhinav]

superb :D

[@AnitaGoaWellBeing]

+abhinav rai i am glad to hear it. thanks for letting me know it worked for you :-)