Hi,
Welcome back to another class with me.
My name is Gabriella and for today we have a nice gentle hip flow.
So to begin we can start off in a nice easy child's pose.
Since this is a hip focused flow i decided to start with my knees touching the edge of the mat and my big toes touching each other with my arms out in front.
Find whatever variation fits you.
And begin to connect with your breath.
To settle into this practice.
Settle into your body.
And slow down.
I invite you to take one big inhale in.
Hold the breath at the top.
And on your exhale,
Fully melt down into the mat.
Continue practicing this conscious breath for the next few moments as you rest here.
Slowly begin to come back to the body,
Maybe pressing into your fingertips,
Noticing how the tops of your feet rest on the mat.
And with your next breath,
Slowly press your way up onto all fours.
Keeping the core engaged,
Begin to make circles with your right knee,
Opening up your hip.
Then begin to rotate in the opposite direction.
Staying connected to that conscious breath.
Inhale send your right leg out long and on the exhale step it through bring both hands to the inside of that right foot and melt into this pose sometimes when we work on our hips a lot of feelings come up and just know this is a safe space Feel your feelings,
Let them flow,
And then let them go.
Let your breath be your anchor through this pose.
Let it be your safety,
Your compass.
You are safe in yourself.
You are safe in your body.
You are free to feel.
Great job sticking it out.
From here,
Gently begin to roll onto the outside of your right foot.
If you'd like you can bring your left forearm down to the ground.
That will be a little bit more intense.
And you can also bring your right hand to your right thigh and press outward for a deeper stretch.
Only go as far as your body wants you to.
You don't have to force anything.
You just have to be.
And as you remain connected to your inhales and exhales,
Come back down to the bottom of your foot and slowly press your way up,
Bringing your hands onto the top of your right thigh.
Take an inhale in,
And on your exhale,
Bring your left arm overhead for a nice side body stretch.
Through side stretches,
We create space in our body.
Space to receive as we let go through our hips it's the perfect balance of give and take letting go and manifesting Bring your left arm back to center.
Meet it with your right.
Inhale in.
And exhale release back down send your right foot back coming back to all fours and begin to make circles with your left leg now Gently begin to switch directions.
Finding that full range of movement.
On your next inhale kick your left leg out long and on the exhale send it up to the top of the mat bringing both hands to the inside of the left foot As you settle in here,
Notice the gentle difference between this side and the last.
Accepting the differences that live even within our own bodies.
Keep finding your inhales and your exhales oftentimes when we're releasing some sort of pent up energy in the body other parts of the body begin to tighten so you may feel a tightness in your chest you may want to hold on and clench through your fingertips but fully surrender to this moment to this pose into your breath.
Good job.
From here,
I invite you to roll onto the outside of your left foot and again having the option to maybe coming down onto your right forearm and pressing out with your left hand to deepen the stretch.
Remembering to check in with the body.
Don't make decisions right now with the thoughts and with the mind.
Listen to your body.
Trust your body.
Gently begin to roll back onto the sole of your foot,
Pressing up,
Bringing your hands to the top of your left thigh.
Inhale,
Sending the right arm up,
And exhale as you send it overhead.
Feeling that nice release through your hip flexors and your side body.
Slowly begin to release your right arm back down,
Framing your left foot.
And sending it back so that you're on all fours.
Make your way down into an up dog.
Take an exhale out here.
Send your right foot out to the side so you can keep it either straight or with your knee bent.
This is a great pose to rest in as it creates space through the hip flexors.
As you bring your right leg back to center,
Release your weight down.
And then send your left leg out wide either bent or straight.
This is your time to listen to your body,
Its needs,
And its wants.
Take an inhale in.
And on your exhale,
Release back down.
Press your way up and back into a gentle child's pose,
This time bringing your knees together and your arms behind you,
Giving a rest to your hips and your back.
Notice the rise and fall of your belly on your knees here.
When you're ready,
Bring your hands in front and slowly come on to your bottom.
Bringing the right leg in front of the left in a crisscross pose.
So they can be almost parallel,
But that might be too intense.
You have the option to release all the way down onto your forearms.
Or stay seated tall.
Breathe deep into the outside of your hips.
Even if it's uncomfortable.
Connect with the breath and breathe through it.
You are strong and you are capable.
As you consciously release your way out of this pose,
We're going to keep that left knee bent in the same place.
And wrap the right leg around the left.
So bringing the right bottom of the foot onto the mat,
With the outside of the foot touching the top of the left thigh.
When you're ready,
You can twist over to the right As you sit in this twist,
Really connect to that deep belly breath.
Twists are so nourishing to the internal organs.
Let this be a massage,
A gift to them for all the work that they do for you.
Very gently make your way back to center and unravel your legs.
This time coming into that crisscross pose,
But this time with your left leg in front.
Deciding with your body,
You can either walk your hands out in front for a deeper stretch or remain upright.
Begin to make your way out of this pose,
Preparing for your twist,
Keeping that right leg down and bent,
And sending that left leg over.
And when you're ready,
Inhale.
And exhale,
Twist over to the left.
Begin to release your way out of this pose and make your way into a butterfly pose.
Bringing the soles of your feet to touch.
And maybe scooting your hips a little bit closer to your feet.
If you require a deeper stretch.
Using this time here to connect to your center,
To the length of your spine,
And the power that runs through you.
Take an inhale in.
And on your exhale,
Extend one leg out in front and then the other.
Feel that stretch and the opening in your lower back.
Breathe into that space.
Truly feel it expand and rest for the next few moments here.
You deserve it.
When you're ready,
Fully release down into your Shavasana.
If you're looking for some grounding today,
Keep your palms face down.
But if you're looking for some energy and connection from spirit,
Keep your palms faced up.
You've done so good this practice.
Use this time to bask in the stillness.
Noticing the energy that's going on and flowing through your body.
Any changes that may have happened from the beginning until now.
Close your eyes and be soft with yourself.
Take a few deep breaths in.
Coming back to this moment.
When you feel ready,
Send your arms up overhead for a gentle stretch of the body.
If you want to continue a meditation,
You can pause this video or I have some other ones linked below.
Thank you so much for choosing me and choosing yourself.
Slowly roll over to one side and press your way up.
I am so proud of you.
Thank you again.
