Free Your Hips & Lower Back | Somatic Practice

A gentle somatic practice to release tension through the hips and lower back while calming the nervous system. Through slow pelvic rocking, gentle spinal twists and fluid side-lying movements, you'll unwind stiffness, ease muscular holding and restore a sense of freedom through the body. These soothing movements encourage you to slow down, reconnect with physical sensations and let go of habitual tension. If you are experiencing lower back pain, complete my Heal Lower Back Pain Course before attempting this practice.

Transcript

We're going to begin. With the feet flat on the floor. Hip width apart, Knees bent. Calm the breath. And we're going to begin our windshield wipers. Move both knees to the right side just to halfway. And then bring them back to center. And over to the left. And slowly bring them back and forth. From the left and the right sides. Feel how the pelvis rocks. And how the hip Stir in the sockets. And if you pay close enough attention. You'll be able to pick up the imbalances. Between the left and the right side. And now allow the knees to drop all the way to the side as far as the body wants to go. Twisting all the way through the lower spine. Giving the sacroiliac joints a massage. Last one. Come back to center. And take a side lying position. Bring the arms in front of you, Palms together. Make sure the hips are in line with the feet and the knees bent forwards. Slide the top. Hands. Forwards. Feeling the surface underneath you. Extending that folder. And then draw the shoulder back. Bringing the palm of the hand. Feeling the forearm. The inner arm. Run the hand over chest. Place the elbow. Onto the floor. And extend the arm out to the other side. Full twist. Letting the head follow. And bend the elbow. Bringing the hand back to the chest. And trace that pathway. All the way back down the arm. Back to the hand. And let's continue this pathway. Drawing the hand forward. And then bringing it all the way back. Feeling the arm and body. Drawing it over the chest. Elbow to the floor. Unfolding. And bringing it back in. Continue with this movement. Moving in your own time. Eyes closed. Fully present in the body. Allowing the movement. To become meditative. And last one. Close it back up. And let the body fully relax in the side lying position. Deep breaths into the diaphragm. Sighing them out if that feels good. And turn over to the other side. Making sure the spine is straight, Hips and feet and alignment, Knees bent forward. Palms together. And let's begin sliding the top hand forwards. Stretching through the shoulders. And then bringing the hand back. Making it nice and heavy. Tracing all the way. Over the body and Elbow down and open out to the side. And close it back up. And continue with this movement. Enjoying. Relaxing. Moving with almost no effort. Really enjoying the feeling of the shoulder. Moving back and forth. Of this lazy twist. Last one. Close it back up. And resting here in the side lying position. Bend the elbows. Place the hand of the top arm on the surface in front of your chest. And start to rock the body backwards and forwards. Rocking through the hips. And letting that carry all the way up through the spine. Body completely relaxed. Rocking calms the nervous system. Bringing us back to when we were babies. Being rocked by our parents. Feeling so safe. Allow any lost releases to emerge. Carry on. Sighs or tears. And bring the body back to stillness. Enjoy the feeling of peace. Allow yourself to stay in this space for as long as you need.