Laying on your back on your bed.
Relax your forehead.
Wiggle your shoulders down away from your ears.
Unclench your butt.
Melt your body down into the bed.
Start to wave your feet in and out.
Use the momentum here.
Rotating your legs.
Feeling the rotation of your femur bones inside your hip sockets.
Drop your breath down into your diaphragm.
And allow your belly to expand to the ceiling with every inhale.
And relax your feet.
Feel how that wave of relaxation rippled through your body from the hips all the way up to your skull.
Bend your left knee,
Placing the foot near the right knee.
Take an inhale.
Exhale and let the left knee fall outwards into a figure four.
If this position is uncomfortable for you,
You may use a pillow underneath the left knee.
Deep breaths from the diaphragm.
Feeling the left hip relax open with every breath.
And keeping the left knee open,
Very slowly slide your left leg down.
To meet the right.
Both legs straight here.
Noticing how the left leg feels long and relaxed.
Bend the right knee.
Place your foot down.
Inhale.
Exhale and let the right knee fall outwards.
Feel your breath moving the diaphragm.
Give the right hip permission to open.
And slowly straighten down the right leg.
Keeping that knee open as you go.
Both legs feeling long and relaxed.
Bend both knees.
Feet hip width apart.
Move your arms out to your sides,
Forming a T-shape.
As you exhale,
Drop your knees to the left.
Turn your head to the right.
Inhale,
Knee center.
Exhale,
Drop your knees to the left.
Knees right,
Head left.
Inhale,
Center.
Exhale,
Knees left,
Head right.
Inhale,
Center.
Exhale,
Knees right,
Head left.
Continue breathing and moving in this movement pattern.
Gently twisting through the spine.
Mobilizing the hips.
Enjoying this movement.
You may want to sigh,
Yawn,
Or cry.
Allow these releases to exit from your body.
Last one.
Bring your knees back to center.
Hug them to your chest.
Feel your belly press up against your thighs as you breathe.
And we're going to move into some deep hip circles.
Place your palm on your chest.
On top of your knees.
Pull them into your chest with your hands.
As you exhale,
Circle your knees out,
Forming a diamond shape with your legs.
And then bring your knees together at the bottom.
Pull your knees up to complete the circle.
And start to move in circles completely smoothly.
Opening the legs,
Circling them out.
Bringing them back together at the bottom.
And pulling them to the top.
This is a very deep movement that stirs your femur bone inside your hip sockets.
You may start to shake.
This is also completely normal.
Take note of any emotions that arise.
Any memories or visions.
Moving slowly with control.
The tension,
Stress,
Unprocessed emotions to release.
From the hips.
Last one.
And hug your knees into your chest.
Send your body love through this hug.
Rocking the knees from side to side.
Further massaging the hips.
Allowing your body to feel safe in your embrace.
Release your knees and let your legs move down straight.
Let your hips settle completely.
Bring your arms up overhead.
Stretch your body out to the sides like a starfish.
And let yourself take up space.
There's nowhere to go and nothing to do.
But to remain in this moment.
Enjoying this release and relaxation.
Stay in this space for as long as you need.
Thank you so much for practicing with me.
