Welcome to Yin Yoga.
This will allow you to the deeper connective tissues and promote more flexibility and relaxation of stress and tension.
As you work with your hips today,
I'm going to add in affirmations for you to release any negative thoughts and transform your mind into positive thinking and feeling.
Please remember to approach each pose with mindfulness and patience.
So let's begin.
Please start in a comfortable seated position,
Finding stillness and taking a deep,
Deep in.
Close your eyes and become aware of the connection of your breath to your body,
Deeply through the nose and feeling the expansion in your chest and belly and completely letting go of any stress,
Tension,
And negative thoughts.
Keep this practice of the deep inhale and the release on the exhale,
Allowing you to settle into,
As I share some information with you about the hips are located in the sacral chakra area.
The sacral chakra is associated with so many different qualities and emotions,
Such as creativity,
Relationships,
Being emotionally balanced,
Flexible,
And when the sacral chakra,
And this might manifest as issues of finding it difficult to express emotions,
Finding relationships stressful.
Sometimes there's a feeling of creativity feels blocked and sometimes there's feelings of guilt and shame.
Take another deep inhale,
Truly being aware of this exhale out,
Release,
Let it go.
Bring your hands into prayer pose.
Bow your head to your heart,
Set an intention.
First posture is butterfly pose.
From your seated position,
Bring the soles of your feet together,
Allowing your knees to drop out to the sides.
You can place props under your knees for support if you feel the need.
Lengthen your spine with a deep inhale and gently fold forward,
Feeling the stretch in your inner thighs and hips.
As you fold forward,
Focus on keeping your spine long and relaxed.
You can rest your forehead on a block or your fists,
Whatever feels comfortable for you.
Let go of any fear,
Sadness,
And worry and use this affirmation,
I release guilt and shame.
I release guilt and shame.
Close your eyes and with each breath,
Imagine your hips softening and releasing,
Letting go of any and dropping into the affirmation silently to yourself.
From your butterfly pose,
Extend your right leg forward and step your left foot back into a lunge,
Coming into dragon pose.
Keep your right knee aligned with your ankle and slide your left knee back a bit.
You can choose to stay upright or gently lower down onto your forearms or a prop for support,
Whatever suits you.
Feeling the stretch along the front of your left hip and thigh,
Allow gravity to gradually guide your hips downward.
And if you feel comfortable,
You can explore gently rocking your hips from side to side to find areas of tension to release and let go.
Letting go of any fear,
Sadness,
And worry and using this affirmation,
I am in perfect balance.
I am in perfect balance.
Take slow deep breaths here,
Inviting relaxation and release into the hip area and using your affirmation silently or out loud,
I am in perfect balance.
On your next deep inhale,
Gently release the pose and come through child's pose,
Stretching the hips,
The back,
And the arms.
Relax your breath and just be in this moment.
Gently pushing up into tabletop,
Extend your left leg forward and step your right foot back into a lunge.
Keep your left knee aligned with your ankle and slide your right knee back a bit.
You can choose to stay upright or gently lower down onto your forearms or a prop for support,
Whatever serves you.
Feel the stretch along the front of your right hip and allow gravity to gradually guide your hips down.
And if your body intuition would like to explore gently rocking your hips from side to side to release any stress,
Emotions,
And tension,
Please do.
Letting go of any fear,
Sadness,
Or worry.
And the affirmation is,
I move forward in life with ease and with joy.
I move forward in life with ease and with joy.
Continue to repeat that to yourself silently and just release and be.
On the next deep inhale,
From your dragon pose,
Gently move to prepare to extend your legs out in front of you.
Tap the legs if you need to or bounce the legs,
Whatever way that your body intuition would like to.
Release the pose and stretching the legs out.
And when you're ready,
Cross your right ankle over your left.
We're coming into square pose.
You'll create a figure-four shape.
Flex your right foot to protect your knee and gently begin to fold forward over your legs,
Maintaining a long spine.
You'll feel this stretch in the outer right hip.
And of course,
If you need support,
Use props under your hands or your forearms.
You can also modify the pose to suit your body.
And be careful when you do this to honor your body.
Do not put too much pressure on the knees.
And if one knee is higher and is lifted very high,
You can use a folded blanket under your knee,
A block or a pillow.
If you find this difficult,
You can also just cross one shin in front of the other and fold forward.
You can also put a blanket or a bolster under your sit bones to help.
Allow yourself to relax with your breath and release into the pose,
Breathing deeply into any sensations.
And if you feel that edge of discomfort,
Remember to breathe and relax into it and let go,
Using this affirmation.
My emotions are free flowing and balanced.
My emotions are free flowing and balanced.
Release and let go.
On the next deep inhale,
Release the pose by extending your legs out in front of you again and taking and making any micro movements that your body intuition is calling to do to prepare by crossing the left ankle over the right knee,
Creating this figure four shape.
Flex your left foot to protect your knee.
Take any modifications you need,
Honoring your body.
And when you're ready,
Gently begin to fold forward over your legs,
Maintaining a long spine.
You'll feel this stretch in your outer left hip.
And again,
If you need any support,
Use your props.
You can use your hands,
Your forearms.
You can prop yourself up on a block,
A bolster,
A pillow,
A blanket.
Remember to always modify the pose to suit your body.
And if that means taking one shin in front and folding forward,
Whatever your body intuition needs.
And as you breathe deeply into the sensations,
Release and let go.
Using this affirmation,
I am open to the flow of creativity.
I am open to the flow of creativity.
Repeat it silently or out loud to yourself,
Honoring the connection of your body,
Mind and spirit.
On the next deep inhale,
Very slowly release the pose,
Making any micro movements,
Stretching and moving your body to release so that you can come down onto your back,
Extending your legs and arms comfortably by your sides.
Close your eyes and take this time to truly relax and let go.
Relaxing the body and integrating all the sensations from your practice.
Allow your breath to return to its natural rhythm,
Releasing any control over your breath.
And just simply observe the rise and fall of your belly with each inhale and exhale.
Just witness this,
Knowing that you're going to stay in Shavasana,
Letting go of any remaining tension and enjoying the stillness.
Release,
Gently coming back to the place and space you are in.
And let's start to deepen your breath,
Wiggling your fingers and your toes,
Awakening your body.
Slowly roll onto one side,
Using your arm.
And when you are ready,
Make your way to a comfortable seated position.
Bring your hands to heart center,
Acknowledging yourself for dedicating this time to your practice.
