Yin Yoga For The Hips

This 60-minute yin class is intended to soften the connective tissue within and around the area of the hips. Postures are held for several minutes and might feel intense or edgy at times. You are encouraged to make modifications as needed to support the wisdom of your unique body and nervous system. It is suggested to have a block, as well as any other props that might support the body throughout the class such as blankets, pillows, cushions, etc. The class was recorded live - I hope it brings ease!

Transcript

Hi,

Dear one.

My name is Amanda Levesque,

And I am so honored to have you in this class.

The 60-minute YIN sequence is intended to help us soften the connective tissue around the area of the hips.

Instead of capturing this in a recording studio,

I opted to put a mic on during one of my live classes.

You might hear the floor creaking or a student sighing from time to time.

I hope these familiar sounds evoke an authentic,

Raw,

And real experience for you,

One that emulates the warmth of taking class in community.

If you like to practice with music,

I suggest pressing play on your desired playlist on a different device as you start this class.

Lastly,

Perhaps make your space cozy.

Blankets for your knees,

Warm clothes,

And soft lighting.

You'll need a block at some point.

And,

If you don't have one,

A thick book will do.

May this next 60 minutes bring you ease and nourishment.

Thank you so much for practicing with me.

So we'll start class today in a seated meditation.

And if you prefer to experience that meditation lying down,

You can do so.

Tonight will be about inhabiting our hip space right away.

See if you can drop your energy and your attention and awareness into the area of your hips.

Wherever your attention moves first,

Just follow that.

Perhaps it's near the outside,

The back,

The front,

Or maybe just the pelvic bowl.

It might be helpful to visualize an orange light or energy in this space.

And see if you can sense what it might feel like for your breath to be here.

Maybe you actually feel your breath in your hips or maybe it's just a thought or an intention.

Entering into this space of the hips so sweetly with such a reverence for all that is stored in this space.

Know that all the postures and shapes that are offered in this class are simply guidelines.

You get to choose however you want to be in your body.

Whenever you feel ready,

If you're lying down,

You can slowly find your way to a seated position.

And if you're seated,

You could find a little movement.

Before we settle into our first posture,

Our first shape,

We'll be seated butterfly.

So you'll place the soles of your feet together and let your knees flop open.

And your heels can be in towards your hips or a little bit further away.

You choose.

You'll start to slowly walk your hands forward.

Let your head be heavy.

If you'd like you could place a bolster or maybe even a block in front of your feet for your head to rest or not.

You can also just let your head be heavy.

Notice where you feel your breath.

What spaces respond with movement?

What might feel sticky or still?

Let all of it be there exactly as it is,

Exactly as you are.

You can use emailed messages.

And if the mind gets pulled into the virtual reality of thought,

Can we enter the vibrancy of this moment through your breath?

Through sensation?

Your sound?

You get to be shy?

Don't call me shy.

We hold these postures for several minutes and then to access the connective tissue,

The web of fascia,

It's like the wetsuit in the body.

Wraps and holds muscle to bones,

Muscles to muscles,

Organs.

It holds our form and our posture.

What might it be like to breathe into that web?

What might it be like to breathe into that web?

And this web can shift over time through our awareness of it,

Through our breath,

And through letting gravity flow through a shape that we hold in our body.

And take another breath or so right where you're at.

Start to transition out of this shape,

However feels good to you.

So perhaps place the palms of your hands on the ground and slowly uncurl.

That is the last thing to rise.

Just pause for a moment once you find an upright spine.

Being with your transition.

And then find some movement if you'd like so you can plant the soles of your feet on the ground and just rock side to side.

However you want to shift that energy around in your body.

You can shake,

You can take neck rolls.

You can also choose to be still.

We'll find our way to our hands and knees.

You can find some motion here by arching and rounding your spine,

Doing barrel rolls.

Eyes can be open or closed.

Perhaps your hips come back to your heels for a breath or two.

We'll move into a lunge here.

So you'll step your right foot forward.

You have some choices.

So you can have both of your hands on either side of your foot if you'd like.

If you have some books or a block,

You can prop your hands up on that book or the block.

You can also place both of your hands on the inside of your right leg.

The left knee is down on the ground.

And maybe you drop down to your elbows.

Maybe not.

You can also change throughout this posture as needed by your body.

We're opening into the front of the left hip.

The hip flexors,

The psoas.

This is often a fiery space in the body.

It holds our fight and flight response.

So ease in with care.

Perhaps you feel sensation in the inner right leg as well.

And perhaps this might be a good posture to track your nervous system.

So notice if your heart starts to beat really quickly or perhaps your jaw tightens,

Your forehead starts to squinch.

Lovingly invite softness into these spaces.

As we relax our face,

We signal to our nervous system that we are safe.

Slow intentional breathing.

Rewiring the way we relate to this part of our body.

And of course,

Remember you can always move out of this posture if you need a break.

Good paddling.

If sensation is building for you,

See how you can be with that sensation with a deep and soft breath.

There is much stability with this pump.

Take another breath,

Staying in this shape.

It feels okay for you to do so.

Then you'll slowly start to move out,

So pressing your body up,

Pushing your right foot down to straighten your right leg just a little bit for a moment of relief.

And then maybe you find your way right away to Child's Pose.

So hips to heels,

Your knees can be separate or together.

Perhaps your arms come by your side,

Shoulders fall forward,

Or your arms can be out in front of you.

Let your attention be with your hips.

Notice any difference in sensation between the sides.

Give your body a moment of feeling safe,

Cozy,

Held.

And if you'd like to find movement,

Now you can do so or you can stay in Child's Pose.

For movement,

Maybe you straighten that right leg,

Roll out your hip,

Shake,

Move out your spine.

Sometimes movement can really,

Really help release energy and integrate.

Other times we need stillness.

As you're ready,

You'll find your way to your hands and knees once more.

You'll step your left foot forward this time for a lunge.

So hands either again,

You can grab any blocks or books and kind of prop yourself up that way with hands on either side of your foot,

Or you can place both of your hands on the inside of your left leg.

Maybe you stay upright or maybe you drop down to your elbows.

Breathing into this side in whatever variation it may bring for you in sensation.

Breathing into your elbows.

What might it feel like for you to breathe into the front of that right hip?

The inseam of your left hip.

What does it look like to reside in spaces that feel sticky or held?

To inhabit these spaces with a loving acceptance.

You are welcome here.

Shoulders soft.

Jaw unhinges.

Forehead releases.

Softening from the inside of your hands.

Fingers unclench.

Enjoy all of you here.

Land right.

All of these muscles in the front of our hips.

That clench and hell are held ready to walk forward in the day.

Ready to meet challenge.

Ready to respond.

What does it feel like to have them let go just a little bit?

Not even all the way.

Settling into this moment.

What does it feel like to have them let go just a little bit?

Taking another breath exactly in the shape that you are in.

And then starting to transition out slowly,

Really using the palms of your hands on the ground to give you support as you lift your upper body,

Perhaps straightening that left leg for a moment.

And then find your way to child's pose for a few breaths.

Snuggling once again into the ground.

Hips to heels,

Forehead to your mat.

Facing your hands wherever feels intuitive to you.

Feel your breath meet your legs through its connection to your belly.

Perhaps feel your breath along your back,

Swirling along your spine.

Find your way up to your hands and knees.

And you'll turn.

You can find movement if you'd like,

Actually,

So finding a little movement if you want,

But eventually we'll turn on our hands and knees to the length of our mat.

So we're going to set up for frog pose by separating our knees as much as they can go.

And again,

If you have a bolster or a pillow you want to rest your torso on,

Now would be a good time to grab that and place that underneath you.

You can stay on the palms of your hands or you can lower down onto your elbows.

See if you can have your ankles extending straight out from your knees and then kind of flexing your feet so that your ankles and your knees are at a 90 degree angle.

You can choose to move your hips forward a little bit for less intensity or move them back so that they're in alignment with your knees for a little bit more intensity.

So shifting and finding sensation that feels right for your body at this time.

If you feel like there's too much pressure on your knees,

You can always grab a blanket and place it under both of your knees as well.

Sweet and kind breaths.

Notice if you find yourself holding your breath.

Seeing your hips have the gift of gravity.

Trusting that you're receiving gravity in a way that's right for your body.

Your connective tissue is yielding to it.

The exact right timing.

There's nothing we have to do only to watch and observe and be with.

You are most likely missing volts and I am sure you have a stretch on your paws.

I'mooo Time!

Again,

Checking in with your nervous system.

Are you holding or bracing?

What can you bring to your conscious awareness to invite safety and breath and kindness?

Hands.

Face.

Breath into your deep abdomen.

You say,

Remembering that you have the choice to move out of this shape and into child's pose or any other posture at any time.

So,

You can move out of this shape and into child's pose or any other posture at any time of any You'll slowly start to transition out,

Whatever way feels natural to you.

I like to press the palms of my hands into the mat and kind of scoop my knees together.

Find your way into child's pose once again,

Just for a few breaths,

Realigning the nervous system towards a state of rest.

Checking back in with your hips.

Inner,

Outer,

Front and back.

Breathing into your pelvic bowl.

Find your way up to a seated pose,

Swing your legs in front of you.

And you can shake out your legs if you'd like,

Roll out your ankles,

Maybe even give your legs a couple of sweeps.

We'll set up for a shoelace pose next.

So there's some options here.

You can place,

So you're going to bend your right knee on top of your left leg.

I'm stacking your knees and you can either choose to keep that bottom leg,

Your left leg straight,

Or you can bend your left leg as well.

So both of your feet are on the outside of your hips.

We're working into the outer hips here.

This might also be a good time to grab a block and you can sit up on the block if you'd like a little bit more space.

So you can choose to remain upright or you can walk your hands out in front of you and start to fold forward over your legs.

Again,

You can always straighten out that bottom leg if this is too much for you.

Your knee may be up quite a bit.

That's okay.

You can hold it and just breathe wherever it's at.

Again,

Becoming curious about your hip space.

Where are you feeling sensation?

What feels spacious?

What feels perhaps stagnant or held?

What feels outside of your awareness?

Letting it all be there,

An open and loving mind.

Okay.

Okay.

Okay.

It might feel interesting to imagine your skeleton or your bones,

The way they're structured in this shape.

Settling into that density,

Letting all of the soft tissue around your bones start to release as they yield to gravity.

If you folded forward,

Start to walk your hands back,

Lifting into an upright spine,

Pausing for a breath.

Unwrap your right leg,

Sending it behind you.

We'll set up for sleeping swan or half pigeon.

We're continuing to open into that left hip.

If there's a better way you like to get into sleeping swan,

You may do so.

Right leg straight,

Left leg bent.

Walking your hands back towards your hips for a few breaths upright.

Then letting yourself fold as you're ready.

Perhaps you'd like to place a block under your forehead or cozy up with a pillow.

Another variation of half pigeon,

If this doesn't feel good on your knees,

Is to lie on your back and then pull your knees towards your chest and place your left ankle on top of your right thigh underneath your knee and pulling your right knee towards your chest.

So that's a variation if that would feel better in your body.

Keep your Through your And our hips hold our energy center associated with creativity.

You start to notice your mind kind of drifting off into little daydreams or pictures or colors.

And kind of just let it float.

We lower our brainwave frequency.

We start to get into a creative state.

Of course coming back to your breath.

But floating away and coming back and floating away and coming back.

Put our shoulders on the floor and anchor our Royal Fiat Air Mount.

And starting to transition out of sleeping swan.

You can find your way to tabletop or downward dog maybe.

That could feel good.

And just pause once you get there.

Feeling that flush of energy as the posture and its effects absorb into your system.

And then go ahead and find movement if you'd like.

You can bend and straighten either leg.

Maybe if you're in downward dog you wiggle out your hips and shake out your head.

We'll find our way on to the other side of shoelace.

So right leg extends out straight.

Bend your left knee on top of your right knee.

And then perhaps bend your bottom leg as well.

Maybe grab a block or a cushion and sit your hips up.

Give yourself some more space.

Kind of settling in.

And this side may feel different to you.

You can be upright or choose to start folding forward.

Letting your head be heavy if you're folding forward.

The back of your neck releases.

Opening that fascia,

Those cells of your body up to gravity.

There's nothing to do,

Just receive.

All is well in making that firm transition.

And slowly or two before you fold forward.

And whenever you're ready,

Grabbing any pillow or block or not.

And when you're ready,

Grab any pillow or block or block.

And when you're ready,

Grab any pillow or block or block.

And when you're ready,

Grab any pillow or block or block.

And when you're ready,

Grab any pillow or block or block.

And when you're ready,

Grab any pillow or block or block.

And when you're ready,

Grab any pillow or block or block.

And when you're ready,

Grab any pillow or block or block.

And perhaps finding a moment of pause,

Observing the shifts and the changes,

The tingling,

The heat.

And go ahead and move however you would like.

And find your way all the way on to our backs.

If you want your block or your book handy,

Setting up for supported bridge.

Bend your knees,

Place the soles of your feet on the ground.

Press your feet into the ground to lift your hips.

And then slide the block underneath your sacrum.

You can choose,

If you have a block,

You can choose whatever height feels best to you.

If you have a book,

Probably just one height.

Of course,

You could always grab two books.

Your sacrum is that bony part at the end of your spine.

And gentle opening in the front of the hips,

Letting them rest down and back.

And oh so gently receive some space.

And just be here for a minute or so.

Arms can be by your side if you'd like.

Removing the block,

Start to uncurl your spine top to bottom.

You can just slide your way.

I mean,

Of course,

Take any last movement,

But you can just slide your way straight into Shavasana here.

Legs out long,

Arms by your side.

And Shavasana,

You would like to be also taken,

Snuggled on your side or on your belly.

Palms face up.

Feet flop open.

Quads release.

Organs let go.

And bring all of your attention once more.

To the sweet space of your hips.

Feel them basking in an orange light or energy.

Feeling the sense of gratitude for this space.

The way in which it helps you walk through the world.

With the creativity,

Emotions.

Let that go.

Whole body.

W You are welcome to stay here in this resting pose,

Absorbing the benefits for however long you would like.

You'd like to be guided out.

You can start to deepen your breath.

Find small movements in whatever way feels intuitive to you.

So fingers,

Toes,

Wrists,

And ankles.

You take a long body stretch,

Reaching your arms over your head and your toes long.

You can snuggle onto either side of your body if you want for a few moments in fetal pose,

Letting yourself be held by the ground,

By the earth.

Pushing yourself up to have a seat.

Facing the front or whatever feels good to you.

Rubbing the palms of your hands together,

Building some heat and some connection between them.

And place your palms in front of your chest.

Feeling your breath once again,

The connection of your spine to both the earth and the sky above.

And place our thumbs in between our eyebrows.

It is a deep honor to hold this space for each and every one of you.

Thank you so,

So much.

Have a beautiful rest of your evening.

Reviews

My hips felt better afterwards! Needed this, thanks a lot.

Thank you 💛 this class really helped me release and reconnect to my body

Thank you 🙏🏻 I needed that

Beautiful yin practice! Challenging here and there…staying in the poses for quite some time. Clear and gentle guidance. Love it that there is no music. Thank you so much🙏🏻💎

Beautiful practice