Somatic Spirals For The Lower Body

Explore gentle spiral movements to awaken your ankles, hips, and lower back while calming your nervous system. Through slow circles, diaphragmatic breathing, and mindful movement, you'll release tension, improve mobility, and reconnect with your body's natural flow. Finish feeling more grounded, stable, and at ease. If you liked this practice, please see the extended version: 'Full Body Somatic Spirals'.

Transcript

Standing up straight. Feet hip width apart. Feel the floor underneath the feet. Distribute your weight evenly between the right and left. Drop the feet down. Ground them into the floor. And start to breathe into your diaphragm. Feeling the belly expand to the front and sides with every inhale. Diaphragmatic breathing. Signals to the nervous system. That it's time to relax. Shift the weight to one side. And we're going to start moving the other ankle. In a circular motion. Feel this movement. Through all of the little bones of the ankle. You might hear some crunching and creaking. As long as there is no pain, This is completely normal. Now draw that circle the other way. Place all the focus on the ankle joint. Last circle. And let's do the other side. Circling the ankle outwards. Now we rarely put our ankles through this range of motion. So relish it. And enjoy it. Now move the other way. And always moving. Within the pain-free range of motion. Always listening to the body. And place the foot back down. V-tip with the palm. Moving the attention to the hips. Bend the knees. And tuck the pelvis under, Curling the tailbone. And as you exhale. Move the pelvis back. Arching the back. And bring it forwards. And back. A smooth motion. Rocking the pelvis. Keeping the knees bent and relaxed. Breathing deeply as we warm up the hips. Feel each vertebra in the lower spine. Nerf. As you curl and arch. Feel the glutes activating as you tuck that pelvis. And now. Spread the feet apart a little wider. And we're going to move the hips in a circle. And see if you can keep the chest and head together. Completely still in place. Isolating just the hip. Keeping the knees nice and relaxed. Avoiding locking them into a straightened position. And notice this contrast. Between the still upper body. And the fluid lower body. Make these circles slow and smooth. Breathing down into the belly. And change directions of the circle. Feel how this movement stirs the hip joints inside the socket of the pelvis. Feel how the lower back is moving. And notice how good it feels. Once again, Unless you are. Dancing a lot. Or taking some other kind of class. We do not move our bodies. In these circular movements very often. And come back to the center. We've brought all of that energy up. And now we're going to circulate it. Back down. Inhale and bring the arms all the way up. Hi, What's your name? But, No. As you draw the hands down to the chest. Inhale, Arms up. Exhale, Pull it down. Inhale up Exhale down. Do this a few more times at your own pace. Last one. Place the hands. In the space below your belly button. Right over the lower energy centers. Keep the eyes closed. Feel the warmth of the hands on the skin. Feel the safety and stability of the body through the feet. Completely grounded to the earth. Stay here for as long as you need. And carry this feeling of peace with you. Throughout the rest of your day. Thank you so much for practicing with me.

Reviews

Thank you, this is easy to follow and my hips feel great now!