12-Min Reset: Hip Mobility For Ease

Release tension and improve flexibility in the hips with a gentle mobility practice. Slow, mindful movement combined with breath helps improve mobility, increase circulation, and reduce tightness in the hip area.

Ideal for improving comfort, range of motion, and overall ease in movement, as a quick reset during the day or as a complement to longer practices.

Transcript

Welcome to a short practice. Focusing on hip mobility. For props, You will need two blocks and a blanket. And we will start in a supine position with the blanket under your head. When you come on your back, Bend your knees, Bring the soles of your feet flat on the mat. Then draw your right knee to your chest, Interlace your hands around the shin or behind the knee, Whatever feels more comfortable. Relax your shoulders. Take a few moments to focus on your breath. Let all of your attention Come to your breath. Notice the expansion of your belly on the inhale. Notice how the belly contracts as you exhale. Feel this rhythm. Notice how this rhythm invites the knee to draw in towards your chest as you exhale. As you inhale, The knee moves away from your chest. Keep breathing. Lighting the belly. Expand with your inhalation, The knee comes away from your chest. SUX scale. Draw the knee towards your chest, A little deeper. Without any forcing or straining. You can close your eyes. Notice this pulsing. With your breath. Couple more cycles like this. Breathing in and out through your nose. Release your right foot down. Draw your left knee to your chest, Interlace your hands either around your shin or behind the knee. Focus your attention on the flow of breath in and out of your body. Every time you exhale, Let the exhale invite the knee to come closer to your chest. As you inhale, Let the knee move away from your chest. It's a very small movement. See if you can soften your shoulders. Elixir jaw. Two more cycles of breath. And release your left foot down. Extend both legs just for a moment. Notice how your body feels here. Then draw your inner ankles together. Bring your right knee to your chest, This time without using your hands, So keep your hands down on your mat. Try to bring your right knee towards your chest. Softening your whole body. Or can you let go of any habitual patterns of tension? Keep your right hand down on the mat. Take your left hand, The back of your left hand, On the outside of your right knee. Take a deep breath in. As you exhale, Use the hand to guide the knee across your body to the left, Lifting the right hip. But keeping both shoulders down. Take two full cycles of breath. And then inhale, Bring the knee back up. Release the foot, Extend the leg. Bring your inner ankles to touch. Both arms are on the mat. Then draw your left knee to your chest without using your hands. Notice how it feels on this side. Might be a very different experience. Rarely we are symmetrical. Focus your attention on the flow of breath. Each time you exhale, Let the knee descend a little closer to your chest. As you inhale, Let the knee move a little bit away from your chest. Now bring your right hand on the outside of the left knee, The back of your hand. Touching the outer knee. Take a breath. And use the exhale to draw the knee to the right, Keeping the left shoulder down. Take three slow, Deep breaths. Slow, Deep inhale. Long, Slow exhale. Inhale, Bring your knee back to center. Release the leg. Just take a moment, Let your whole body relax, Turning your palms up. Letting the feet and your legs roll out. Now draw your right knee to your chest again. Interlace your hands around or behind the knee. Draw the knee towards your chest as you exhale. Let the knee move away from the chest as you inhale. Inhale deeply. As you exhale, Use your right hand to open the knee out to the right side. With the inhale bring the knee back to center, Switch it into your left hand. And take it across to the left. Your right shoulder down. Inhale, Back. Switch hands, Take the knee to the right. Inhale to center, Switch knee into your left hand, Take it across. And one more time. Swapping hands in the middle. Bring your knee back to center, Extend your leg. Reset everything. And draw your left knee to your chest, Interlace your hands. Use your exhale to invite the knee closer to your chest. Keeping the shoulders completely relaxed. Take a slow, Deep breath in. As you exhale, Take the knee into your left hand and open it out to the side. Inhale back to center, Swap the knee into your right hand. Draw it across to the right. Inhale to center, Switch hands, Take the knee out. Inhale back, Exhale to the right. One more time to each side. Keeping the breath flowing. Then extend your leg. And again, Allow your body to reset. Take a couple breaths here. Bring your body to a symmetrical position. And let yourself rest and relax. Allow your breath to deepen. Invite some movement to your fingers and toes. If you like, You can stretch your arms up overhead. Stretching one side. Stretching the other side. Bend your knees, Roll to fetal position. Pressing into your hand, Make your way up to sitting. Let your attention drift inside your body and feel the effects of your practice. I hope that this was helpful. Beneficial. If you feel that experiencing more freedom in your body, This is something that you can practice often. Thank you for joining me. Have a wonderful day.