Hi,
This is Paige and this is a short targeted movement practice you can do anytime your hips are feeling on lockdown,
Maybe from a little too much sitting in one place.
So come to standing,
Widen your feet maybe a little bit wider than your hips,
Might be comfortable just to put your hands on your hips and start to draw some circles with your hips,
Almost as if you're inside a barrel and you would like for your hips to touch all parts of the circumference of that barrel.
You swing them over one direction and forward and all the way the other direction and back and maybe do a few rounds,
Tracing that circular shape one way and then just nice and easy reverse it.
Swirl your hips around the other way and then getting into all parts,
The sides,
The fronts,
The backs,
You might even begin to feel this a little bit in your belly and your low back,
Say one more time around.
And then when your hips are ready to be still,
You can pause and walk yourself right up to the surface of your desk,
Your workspace,
A table,
Somewhere where you can plant your hands and then step your right foot back.
So you'll be coming into a lunge with your right foot back,
Your toes are tucked under,
Kind of reach through your right heel and bend into your left knee and you might pulse just a couple of times,
Straightening your left leg and rebending into that lunge.
Just do that a time or so as you ease your way into this and then pause in that lunge shape so your right foot can be stepped back as far as you need to to feel just the right sensation in the front of that hip,
Grounding your left foot into the ground so that left hip can hug in and then stretch your right arm up alongside your ear.
So maybe you start to feel even a little bit more sensation of release of compression across the front of your right hip.
And from there,
If you'd like to try just a little bit more,
You can lean up and over to your left.
So your right arm is reaching up and over to your left and just let your breath move through the entirety of this shape for another round or so.
Reaching up and over to your left.
And then you can come all the way back up to upright,
Stretch your right fingertips back up to the sky.
Then put your right hand back down on the surface of your desk or your workspace.
Step your way back up and just pause.
Just notice if your two hips or your two legs are feeling a little bit different from each other.
And then same thing other side.
Step your left leg back.
You can step it back as far as you'd like.
Keep the toes tucked,
Reaching through your heel and then pulse a few times.
You can straighten your right leg and then lunge back in.
Straighten it and lunge back in a time or so.
Then pause in that lunge shape.
So you're feeling maybe some sense of decompression in the front of your left hip,
Grounding through your right heel and hugging in with your right hip.
And then stretch your left fingertips up toward the sky.
So your left arm is reaching right up alongside your ear.
Maybe even a little bit more sense of untangling of anything that's been a little stuck in the front of your left hip.
And then if you'd like,
You can reach up and over to your right.
So you're still in that lunge shape.
You're just leaning up and over to your right.
Let your breath move through this shape one more time.
And then all the way back up and you can release your left hand down.
Step your way back up and just pause.
Take that in.
And then come to a seat.
And once you're sitting down,
Hug your right knee up.
So you can lift your right foot off the ground,
Hug your right knee up and begin to stir your right thigh bone around.
Doing some swirling actions,
Stirring the bone of the thigh and the socket of your pelvis,
Hydrating that whole joint.
And you can swirl it around the other way a couple of times.
And then cross your right ankle over your left thigh.
So you're sitting in a figure four like shape,
An upright pigeon pose.
And once you arrive there,
You can begin to slowly hinge forward.
You don't have to hinge very far.
You're just hinging as far forward as you would like.
So you start to feel some sensation in your outer right hip.
And allow yourself another breath there.
And then all the way back up.
And it will switch to the other side.
Draw your left knee in.
Give that thigh bone a swirling stir around,
Hydrating right into the socket of that hip.
You can swirl it around the other way.
And then cross your left ankle over your right thigh.
So you're in a seated figure four,
Seated pigeon pose.
And begin to hinge at your hips again.
You don't have to go very far at all.
Leaning forward,
Feeling some sensation in your outer left hip.
Give yourself another breath there.
Raise yourself all the way back up.
Uncross that leg.
Put both feet on the ground.
Maybe widen your feet one more time.
Let your knees gently windshield wiper side to side.
Nice and easy soothing movement.
And let that movement become still.
Heel toe your feet back in so they're right under your hips again.
Thanks so much for carving out a little bit of time to take care of yourself.
I look forward to being with you again soon.
