Hi Somatic Squad,
Welcome to this hip mobility session.
Today we'll focus on gentle movements that increase hip flexibility and reduce tension,
Helping you experience more freedom in your hips.
If you're currently experiencing any lower back pain I recommend checking out my low back pain course first as these exercises are not recommended for a sensitive back.
When you're ready let's dive in.
Begin by laying down comfortably on your back,
Take a deep breath and let your body fully relax into the surface beneath you.
Bring your right knee slowly towards your chest,
Holding it gently with both hands.
As you hold feel your hip begin to relax and soften.
Pull your knee tighter to your chest and breathe into this stretch,
Letting go of any tension with each exhale.
Now gently switch to your left knee,
Bringing it towards your chest.
Hold,
Breathe and feel the release in your hip and lower back.
Notice the connection between your hip and your spine,
How as your hip relaxes the whole body starts to soften.
Now bend both knees and place your hands on the tops of your knees.
We're going to create gentle hip circles,
Guiding your knees in slow circular movements.
Begin by pulling your knees up towards your chest.
Now keeping your feet together use your hands to open your knees to form a diamond shape.
Slowly bring your knees together at the bottom of the circle,
Your arms should be straight.
Now pull your knees back up towards your chest.
Slowly swoop open your knees into the diamond shape.
Bring your knees together at the bottom of the circle and pull them back up to your chest.
Breathe deeply and continue making circles with your hips.
Focus on any areas that feel tight or restricted.
Let each movement soften those areas.
If it feels comfortable draw your circles a bit wider,
Allowing your hips to explore a fuller range of motion.
Really feel your hips rotate deep inside the sockets of your pelvis.
Feel any aching,
Discomfort or tears surface and feel free to release them.
Now draw both knees gently up towards your chest again.
Hug them lightly letting your back relax against the surface.
With each exhale allow your lower back and hips to release deeper.
This position helps decompress the lower spine and open up the hip flexors creating space and comfort in your pelvis.
Take another deep breath here and on your exhale gently let your knees relax down,
Feeling the relaxation spreading through your entire hip area.
Let's move into a butterfly stretch.
Bring the soles of your feet together and let your knees fall open to the sides.
If this position is uncomfortable for you,
You can rest your knees on some pillows.
Place your hands on your inner thighs for a gentle press or just let gravity do the work.
Feel the stretch in your inner hips and groin,
Allowing your body to ease into the position without forcing.
Breathe deeply,
Focusing on relaxing any tension in the hips and lower body.
The butterfly is perfect for opening up tight hips and improving flexibility over time.
With each breath let gravity pull your knees closer to the floor as your inner hips release.
Breathe in golden light.
Picture this glowing light traveling down through your neck,
Your spine and into your pelvis where it remains.
This light floods into both hip joints.
This is a healing light.
Imagine it absorbing all of the stress,
Tension and unresolved emotions you are carrying in your hips.
Now visualize pushing this light outside of your body,
Letting it disperse into the air along with all of the stress and tension.
Feel a sense of relief as it leaves your body.
Beautiful work today.
Practice this session daily for one week.
Consistency will make all the difference in your journey to healthier,
More mobile hips.
Take this awareness with you into your day,
Noticing any changes in how you feel.
Thank you for joining me and I'll see you tomorrow.
