Welcome to Day 3,
Wednesday.
Today we're practicing square pose.
This is the seated forward bend that targets your outer hips.
And because we're targeting the outer hips,
That's going to of course work into relieving tension in your low back.
So for today,
I would like you to have two blankets,
A block,
And a bolster,
Or a few blankets and a big couch cushion.
Now you're going to sit on one big folded blanket so that you have some elevation for your hips.
Another blanket is going to be spread across your mat.
We're sitting in a cross-legged position so I want that blanket for your outer ankle bones.
So we're going to sit on the corner of the blanket.
And please sit cross-legged with your right leg in front of your left.
And now your feet are away from your groin.
So your right shin is in front of your left and flex your feet just a little.
Your block and your big cushion or bolster are near you.
And then what we're going to do is just hinge the torso forward a little bit.
And very likely your outer hips are going to stop you.
You're going to feel very tight and that's where you stop.
Now you've got these other props to support yourself.
And by that maybe you can stack them so you can rest on your forearms.
And then ideally you rest something on your forehead.
So this way you can completely relax your upper body and allow the stretch to enter into the outer hips and the buttocks.
If you are feeling this more in your low back rather than your outer hips and buttocks,
I'd like you to sit on two or three blankets.
The more you elevate your hips,
The less stress you'll feel in your low back and even in your knees.
Our outer hips take a lot of stress,
A lot of strain from standing,
Walking.
So a pose like this,
Done for just a few minutes,
Helps to very slowly soothe and open,
Safely stretching that tight tissue.
And if you can fully support your forehead,
Then you can relax your torso,
Your spine.
You should not be feeling this in your knees.
If you are,
Elevate your hips higher or even put a blanket underneath the knee that's bothering you and that will take out the pressure as well.
I want you to be feeling this in your outer hips,
Buttock area.
Whether you sit or stand at work,
This stretch is extremely beneficial.
Let's take two more breaths here,
Please.
And then very slowly press yourself up.
Stay with your body as you transition out.
Then any props you were using,
Move them off to the side.
Bring your hands behind you so you can support yourself with your hands,
Your arms.
Roll your hips back and straighten out your legs.
And just slowly roll or rotate your legs left and right.
So now we're going to do this on the second side with the left leg crossed in front of the right.
So left shin in front,
Reposition your props,
Hinge yourself forward,
And then wherever your outer hips tell you you can go no further,
Then you round your torso,
Your spine,
But then you use your props to support your forehead.
So I'm stacking my fists on top of a big bolster so I can relax the muscles on the back of my neck,
All along my spine,
And the stretch is now focused in the outer hips,
Especially of the left leg that's in front.
And please begin slow,
Smooth breathing here.
This is the second side,
So your body is likely responding a little more quickly.
Again,
You're uncomfortable,
But you're supported and you feel safe.
We'll be here for about one more minute.
See where else you can relax in your hands and your forearms,
Your shoulders.
On your next inhale,
Begin to press yourself up,
Rest upright for just a moment,
Move your props out of the way,
And then bring your hands behind you to hold yourself up,
Roll your hips back,
And straighten out your legs.
And just rotate,
Shake the legs out in a gentle way.
Then we'll spend a minute or so sitting in silence,
Reflecting on how the body felt in the pose and how it feels now after.
Sit on your bolster,
Your blanket,
Elevate your hips.
If you sit cross-legged,
Put the opposite,
Or awkward,
Leg in front,
And without overthinking,
Simply trying to feel into your body,
Notice how you feel differently.
And we'll sit here for one minute.
Please come back to your breath.
Your homework for today is to share in the course classroom your reflections of how you felt in this pose and after.
Maybe you felt warmer in your body.
Maybe you simply felt your hips.
As strange as that may sound,
We're not always fully feeling into our bodies.
But sharing this helps to deepen your reflection,
Your experience of your body,
And it helps me to understand how these poses are helping you.
Tomorrow we're going to do one of the best things you can do to relieve low back tension,
And that is stretching your hamstrings.
So please join me tomorrow for a half straddle pose.
Thank you so much for your practice today.
