Laying flat on your back.
Relax the forehead.
Shoulders.
And hips.
Take a moment to notice how the hips feel.
If there's any stiffness,
Tension or pain.
Notice how close.
The lower back sits to the floor.
We're going to begin a TRE.
Tension release exercise for the hips.
During this practice you may experience shaking,
Rocking.
Or tremoring that comes from the body.
This is the body's natural way.
Of releasing stress.
And if it happens,
Simply allow it.
You may also want to release.
Through tears,
Yawns,
Or sighs.
Listen to your body.
We're going to begin.
By bending both knees.
Placing the feet together.
Allow the knees to drop out to the sides And here,
Just simply notice.
How far the knees can move out to the sides.
Before they want to tighten up.
From here.
Press the feet together.
Strongly.
And bring the knees up.
To about.
.
.
A bit further than halfway down to the floor.
Hold that tension in through the feet.
If this is already challenging for you,
Stay here.
If you want more of a challenge.
Lift your butt up into the air,
Squeezing the glutes.
And hold this position.
We're going to hold it.
Until you feel the shaking or tremoring.
In through the legs.
I'm already experiencing some rocking side to side.
And for me,
Now the tremors are starting.
Maintain this tension.
And if it gets too much.
.
.
You may lower your butt down onto the floor.
But keep the tension.
In through the feet.
Don't forget to breathe.
Hold for another 10 seconds.
10.
Nein.
7 Six.
Five.
4.
3.
True.
Slowly lower the butt down onto the floor.
Keep the tension in between the feet.
And here.
Keeping that tension,
You're going to move the knees up to the ceiling about one inch.
Keep pressing in through the feet.
Allow the body to tremble.
And move the knees up.
Another inch.
For some people it may take several tries.
Before there are any tremors or shakes.
And this is also normal.
And again,
Move the knees up one inch.
Keep pushing the soles of the feet together.
And now place the soles of the feet.
Flat onto the surface.
Separating the feet slightly.
And drop the knees out.
To about halfway.
Trying as best you can to keep the feet on the surface.
And holding here.
And bring the knees up one inch.
Can feel where.
Continuing to hold that tension through the adductors.
The muscles that run through the inner thighs.
And bring them up another inch.
And one more time.
One inch up.
Allow the releases to come through.
And bring the knees all the way up.
To standing.
And slide them down straight.
Start to wave the ankles in and out keeping the legs straight putting some gentle movement in through the hips.
And we're going to finish with some breath work.
Relax the feet.
Deep breath in through the nose.
Into the diaphragm.
Expanding the belly up to the ceiling.
And exhale all the way out through the nose.
Inhale.
Exhale,
Releasing any remaining tension.
Inhale.
Exhale.
Continue breathing deeply.
Bring your attention to the hips and lower back.
Notice any sensations in the hips.
Perhaps they feel a little fatigued from the session.
Or more free.
Notice how much of the lower back is touching the floor.
And as a last test.
Bend the knees,
Feet together.
And allow the knees to drop out to the sides,
Nice and easy.
Give them a good stretch here.
Breathing all the way down into the pelvis.
Notice how good the body feels.
Mind and body completely relaxed.
And stay here for as long as you need.
