Tension in the lower back and pelvis can create restlessness and discomfort that interferes with sleep.
The lower back and pelvis hold a lot of stored trauma and tension.
Gentle spinal movements paired with breath work release stored tension and emotions,
Plus activate the vagus nerve,
Promoting deep relaxation.
Turn off your lights and lie flat on your bed with no pillow under your head.
If needed you can use a folded towel for minimal support.
Let's prepare your body for somatic movement with some breath work.
Place one hand on your belly and the other on your chest.
Inhale deeply through your nose.
Expanding your belly while keeping your chest still.
Exhale slowly through your mouth allowing your belly to fall.
Again deep inhale through your nose expanding your belly.
And exhale through your mouth,
Letting your belly fall.
Continue deep breathing in through your nose and out through your mouth.
Letting your body settle into deep relaxation.
Last deep breath.
And let's begin to move.
As you inhale,
Gently arch your lower back upwards making a space between the bed and your lower back.
Exhale and flatten your lower back into the bed,
Tucking your pelvis under.
Again,
Inhale.
Arch your lower back.
Exhale.
Flatten your lower back into the bed.
Inhale.
Arch.
Exhale,
Flatten.
Inhale.
Exhale,
Flatten.
Continue moving your body in this slow rhythmic wave.
Feeling the movement through your spine.
Completely relax your head.
As you get used to this motion,
Your chin will naturally start to nod up and down.
Making this movement a full spinal release.
Fall deep into feeling the sensations in your body.
Last breath.
Now bend your knees and place your feet flat on the bed,
Hip width apart.
Inhale,
Let both knees drop gently to the right.
Exhale.
Bring the knees back to center.
Inhale,
Let the knees drop to the left.
Exhale,
Return to center.
Move and breathe slowly.
Feeling the release as you rotate your lower back.
Last one.
Return your knees to center.
Spread your arms out wide,
Forming a cross with your body.
Inhale and drop your knees to the right.
Stay here and turn your head to the left.
Notice the full spinal twist.
Stretching through the vagus nerve at the front right side of your neck.
Bring your legs to center.
Inhale and drop your knees to the left.
Stay here and turn your head to the right.
Notice the stretch through the vagus nerve at the front left side of your neck.
Bring your knees to center.
Continue breathing.
Dropping your knees to the left and right and moving your head in the opposite direction.
Let your breaths get deeper,
And your movement more powerful.
Last one.
Now hug both knees to your chest.
Cross your ankles over one another.
And hold on to your feet with your hands.
Feel the tension surrounding your tailbone.
Holding on to your feet,
Begin to rock your body side to side.
Release your legs down straight.
Relax your body and notice the waves of relaxation spread through your body.
Feel your body get heavier.
And imagine yourself sinking down into the mattress.
Turn your eyeballs up to the top of your skull.
Sleep well.
I will see you for this practice tomorrow.
