Namaste welcome in this practice my name is Maria and today I'm going to guide you through a nice soft and sensual grounding practice for the hips for the pelvis connecting with your pelvis with your womb space and just really flowing with that feminine nourishing energy while staying balanced and grounded in strength the space of the pelvic floor is connected to safety and stability to our root chakra as well so the more we connect to that the more rooted we can become in earth in our confidence in your truth as well,
The more you can grow and the more you can expand.
So let's begin.
We are going to start sitting cross-legged or you can also grab a pillow if you want to and just placing it underneath your sit bone and underneath your pelvis just so you have a little bit more space through the front And let's start by placing hands onto your womb space,
Onto your lower belly.
Arriving with a gentle exhale.
Releasing.
Any tension,
Stiffness.
And inhaling,
Just inviting more space.
Feeling your belly expanding and then your ribs,
Your chest.
Just keep going like that just a few natural breaths.
Through this touch onto your body,
You are letting your nervous system know that it's okay to relax now.
It's okay to soften Sending that love through your hands into your belly.
A few more natural breaths.
Maybe it comes naturally that you want to breathe a bit deeper a bit longer Some audible exhale.
And some nice and spacious inhale Just inviting this affirmation,
I am stable.
And fully supported by life.
I am stable and fully supported by life.
And after your next exhale maybe start moving the hands a little bit Round your belly.
Around your pelvis,
Your hips.
And then all the way down through your thighs again just sending your body that warm and loving touch and also connecting to the earth here your legs are rooted in the earth all right and then from here just bringing your fingertips down in front of you inhale lengthen Exhale.
Release all the way down.
Inhale lengthen the spine.
Exhale.
Hold away though.
Let your hips open one more in.
And exhale.
Beautiful,
This time lifting up.
Just rolling your shoulders to the body.
And now if you want you can stay here.
Maybe switching through and just sitting on your heels so maybe the pillow is still underneath your glutes or under the ankles just notice what feels better for you that might feel a bit uncomfortable underneath.
So just listen.
To your body and then wherever you are starting with big circles of the pelvis we are already connecting to those roots Those roots your womb space.
Space of power,
Space of creativity.
But also space of so much change and transformation.
And then starting to move to the other side.
All around just exploring different angles Feeling your lower back maybe as well.
And breathing all the time inviting that open breath and then slowly coming back to the center,
One more time placing both hands onto your belly,
Inhale longer,
Expand.
And exhale,
Strong exhale.
Bring that energy in.
One more like that.
Inhale longer.
Exhale.
Beautiful.
We're going to give a little rest now to your legs or wherever you are.
Just slide them out.
Maybe pointing your toes.
Feel your feet now,
Your ankles.
Yeah,
It's normal that they are clicking a bit.
Just feel them all around.
Maybe shake them off.
And we're going to move through some nice movement for warming up the hips and the pelvis so fast let's bend the knees and hands stay behind you fingers pointing forward okay towards your feet and we just start dropping them side to side fast so keeping your feet wider down the hips starting to drop right and left just as you do this movement for the first few times just maybe close your eyes and notice how your pelvis is turning it's staying in the same side,
It's staying still grounded always through one point,
Always with the air.
And then the next few times you can slightly open the eyes and we're going to lift the hips as well.
So as your knees drop to your left,
You go and you lift your hips.
Your shin,
Your foot still stays grounded.
Inhale and we reach the right arm all the way nice and low And then we bring it down.
Bring the hand behind you,
Turning the knees to the right.
And then your left arm goes all the way up.
You can go on your fingertips,
Just a little bit of a back bend and extension.
And then back again.
Let's do it few more times,
Just noticing how it feels.
But also adjusting it to yourself.
To your body Let yourself open.
Just one more on each side.
Maybe pause for a little bit longer.
Notice how that feels.
Beautiful and then coming back bring the feet in front of you with knees pointing all the way up to the sky and this time let's lift the hips hips all the way up opening your heart space but pressing your hands and pressing your feet.
Down to the earth.
You can look down in front of you or all the way up.
Elevate in your heart,
Notice that now Your glutes are engaged.
And then slowly release all the way down and make a little opening of your knees like a butterfly release relax your neck and head and a few times just slightly lifting your upper body and exhale,
Dive down a few spinal waves.
And just one more.
And then on the exhale let's stay there.
Lowering down through your belly,
Through your ribs.
And the chest.
Relaxing your neck and head,
Just let the gravity bring you.
Lower and lower while those hips are still opening and then slowly we lift all the way up roll your shoulders to the back stretch out the legs again just maybe give them a little tub Again,
Feel those toes,
Your ankles.
Giving love to every part of your body and we are going to move now on hands and knees.
So it's really nice also to work on the pelvis on hands and knees because we are fully supported here.
So just tuck your toes.
Press the hands down to the F feeling again that support that stability as well.
And we're going to go through our night.
Hip circles all around starting to move your pelvis all around So it's like both of the hips are moving.
Together And your upper body is following as well.
But let this movement come through the pelvis first.
Sending your awareness there as well.
Like always,
You are welcome to close your eyes.
And then change direction.
Just exploring here,
Noticing.
Maybe your inner thighs in this movement,
Your lower back.
The parts of your body that are connected to the pelvis.
Then maybe a little shake off through the hips.
And let's go just a little bit deeper into the hip and chest a little bit as well so start just drawing a big circle with your right leg,
Lift and open just a little warm up lift and open outward And then we start by lifting the slack.
Keep it off the mat.
How?
And let's see if we can now turn your left toes up.
Have to slide forward turn the left toes out Left hand to the side and hold.
Bringing your right hand towards your knee.
Bringing it towards your shin,
Wherever it's more comfortable.
And then just starting to explore.
Maybe again opening the knee and closing or maybe staying in the circle but adding that movement of your arm as well.
All around.
Feels here and then just for a moment lift from the inner Inner knee from the inner shin.
Hold and lift.
And then just grabbing your ankle in the back and see if you can lift the heel away from you open through that chest and just soften a little bit looking down relax your neck and head and exhale come back down extend the right leg and the right arm away from each other now exhale turn back and come back on hands and knees Okay,
You can shake off any nice movement for your legs.
And let's do the other side.
I'm just going to switch through.
All right let's go now to the left side so starting to warm up through your left hip Lifting the knee.
Engaging the inner thigh.
Your clue.
Nice and strong nice and grounded and this time keeping the left knee off the mat keep it elevated turn your right toes outside right hand stays to the side just adjusting a bit funky and then we lift so you kind of land on the side maybe first place that foot down adjusting your body and then bending it again okay Holding here and just play now with this leg,
With that arm.
Maybe you want to keep touching it,
Keeping that connection to help you lift a bit more.
Just experimenting here while keeping your core strong.
And then the next time just grab it from the inside.
Hold and lift.
Little smile maybe and then grabbing the ankle from the back or your toes and starting to lift the heel away from you,
Away from the glute,
Open through the chest.
Lengthening through your hip flexor relax the shoulder looking down Exhale,
Stretching this left leg,
Left arm all the way through.
Open,
Feel that space.
And turning the hand down come back on your hands and knees And let's release to child's pose.
Bending the knees and rounding your body.
Four heads down taking nice and grounding breaths just noticing This work that you've done here.
Before our next part.
Again,
Just feeling that support from the abs.
You are stable and supported by life.
And then slowly slowly start extending the arms in front of you.
And we are going to lift our downward dog.
Okay stay here relax the neck and head is going to switch over again the front of the mouth.
Okay relax all the way down start bending one at a time and exploring this downward dog now.
Just twisting maybe the hip as well a little bit.
Pressing the F through your hands,
Through your toes,
Lengthen the spine.
Okay,
Just nice one more deep breath in.
And a full breath out.
Then inhale we're going to lift the right leg of the mat,
Keep the knee bent.
Start lifting the knee all the way up to the sky like you want to turn it up to the sky.
Hold up.
Exhale and just step forward.
To allow lunch.
Lowering the left knee If you need support here taking a pillow is really really nice and helpful.
Or can just open that right knee away from you Relax the shoulder.
Stay here even in stillness or some nice movements side to side.
Letting this right knee fall open.
As you keep breathing.
And then inhale right arm all the way up to a gentle twist exhale release and staying down going a bit lower to our lizard pose noticing that hair letting it relax a bit more.
Just remember,
If this is not comfortable,
Go higher.
Relax and focus on your legs.
Three more grounding breaths,
Just staying present here.
And then slowly when you're ready lifting up press your hands And release all the way back.
To downward.
Okay,
Stretch it out,
Walk in your legs.
Feeling that back of your legs maybe shaking your hips again a little bit like a funky shake.
And now let's lift the left leg up to the sky open Keeping the knees bent and the knee.
Lifting to the sky God think that lengthening.
And then slowly Stepping forward,
Engaging your core Lower your right knee this time And let's stay here with that little movement side to side.
Open the knee,
Just away to the side.
And back to send her And then just a little twist left arm all the way up.
Oh,
Reach your fingertips.
And then turning down so now you are just staying on your hands or going lower onto your forearms.
Sometimes i also like to add a pillow as well or some nice soft support to land off.
Okay,
And again,
Just breathe,
Adjusting your support wherever you are.
Just keeping that left knee open now,
The hip away from you.
Taking nice nourishing free breaths and then slowly slowly lifting yourself And now let's just go through hands and knee.
Release slowly down onto your belly.
Lengthen the legs,
We're just going to take one cobra.
Inhale,
Open the chest.
And exhale coming back to our child's pose just for a few more breaths back to the air.
And then slowly lifting yourself up.
We're going to turn now onto your back.
Okay,
Just a few more nice movements to bring the knees closer to you.
And just hugging in the knees nice movement for your lower part This movement is so nice in any time,
Any phase of your cycle.
Wherever you are in life.
That's the movement is so so nice.
And then just opening the knees away.
And back together Open away and back in.
Maybe noticing your hips already are nicely open.
Okay and then we're going to go to our happy baby so remember you don't have to lift your feet they can stay just closer to your pelvis more like a butterfly or keeping the outside of your ankles or the outside of your calves or your feet just wherever you are the lower back is grounded Just play here a little bit maybe.
Lifting one leg at a time.
Reminding yourself about that playfulness in life.
I am held and supported by life.
And then very very slowly bringing your knee back together Lacing the feet down,
Just take a moment to shake off.
Shake your legs,
Your calves,
Your thighs.
And extending all the way to Shavasana.
So taking your Shavasana.
Maybe adding a little blanket or some socks.
Just placing hands onto your womb space and feeling that life within you Your breath is light.
Every time you take a breath in when you feel it in your belly.
When you feel it in your chest.
It's like a reminder I am alive.
And I am creating my life.
Just noticing how your pelvis is feeling now after all these movements.
And after the breath awareness.
And to allow yourself to stay here.
Sending this warm energy all the way down.
Surrendering to mother earth And maybe just starting to breathe a little bit deeper.
If you are ready to slowly start coming out If not just stay there,
Stay in that shavasana,
In that blissful space.
Enjoy it a bit longer.
And just remember that whenever you're ready to be very,
Very slow,
Intentional with your movement,
Very slowly making your way to go all Whenever you're ready.
And then just staying here for a few more seconds.
Just integrating all the powerful benefits of this practice.
Namaste.
Thank you so much for connecting.
I hope you enjoyed.
And I hope you are feeling more grounded,
Nourished from within.
Hope your pelvis feels well taken care of.
And I hope to see you for more classes.
Namaste.
